Foods that reduce inflammation

With the New Year many patients want to start fresh in dealing with their diet and lifestyle.  Sick of their bloated belly’s, inflammation and general discomfort they need to navigate through a sea of detox’s and diets to find something that makes sense and gets results.  David Zinczenko is the best-selling co-author of the popular “Eat This, Not That!” series and the author of the new book “Zero Belly Diet: The Revolutionary New Plan to Turn off Your Fat Genes and Help Keep You Lean for Life!”  Below are some of his insights on how to reduce belly fat.

“Zero belly drinks,” drinks that are essentially plant-based smoothies that include protein, healthy fat, and fiber and contain resveratrol. Resveratrol can be found in abundance in red fruits, peanut butter and dark chocolate.

Eggs contain a nutrient called choline. Researchers believe it turns off the genes for visceral fat gain.  Athletes often use it for bodybuilding and delaying fatigue in endurance sports.

Red fruits like an apple can be some of the healthiest foods to eat. The deeper the color, the more effective they are at helping turn off obesity genes.  Studies have shown they can help regulate glucose tolerance and insulin.

Olive oil and other healthy fats can help control hunger for up to four hours.  The Mediterranean diet, which is rich in olive oil, has shown several positive health results, including keeping weight down.

Beans, rice, oats and other fiber can work with your gut bacteria to turn off genes for diabetes. Oatmeal is a great way to start the day and if it is a little sweet it may satisfy your sweet tooth. They have plenty of starch and fibre, requiring the body to work extra hard to process them.

Extra plant protein can be found in soy or split peas or nuts and seeds like almonds, pecans or sunflower seeds. You can also add a plant-based protein powder to any smoothie you’d make. Unsalted almonds can help you lose weight by giving you an energy boost, blocking the body’s absorption of fats and suppressing your appetite in the process.

Lean meat can help keep your metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey or the lean cuts of beef (will often have the word “loin” or “round” in the name).  These meats are a good source of protein, can make you feel full and keep your metabolism high preventing you from snacking later in the day

Leafy greens, green tea and bright vegetables can help reduce inflammation and help turn off fat-storage genes.  Nitrate in the plant has the potential to help convert “bad” fat cells, which are white, into beige cells which help to reduce obesity.  Bright, colorful vegetables also add color and crunch to your meal plan.

Your favorite spices and flavors like cinnamon, ginger and even dark chocolate can reduce inflammation and help reverse insulin resistance and other symptoms related to obesity.

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