Diet Mistakes That Cause Inflammation and Weight Gain
Do you feel like you're doing everything right, but still can't seem to lose weight? You might be making one of these diet mistakes that cause inflammation and weight gain. Inflammation is not only bad for your health, but it can also lead to weight gain. In this article, you will learn more about the diet mistakes that cause inflammation and weight gain so that you won't make the same mistakes others have made.
What is inflammation?
Inflammation is a natural response by the body to fight against infection or injury. It typically causes redness, swelling, and heat in the affected area. However, when inflammation becomes chronic (long-term), it can have negative effects on our health. Chronic inflammation can be caused by many things including poor diet choices, environmental toxins, and stress.
Diet has a major impact on inflammation and weight gain. Our diet affects the hormones in our body and how our cells respond to stressors, which can lead to chronic inflammation. When our bodies become inflamed due to poor dietary choices, the symptoms can range from bloating, fatigue, joint pain and digestive issues. Weight gain is also a common symptom associated with chronic inflammation as it can slow down metabolism and cause water retention.
Processed foods, refined carbohydrates such as white breads and white pastas, sugar-sweetened beverages, red meat, processed meats and trans fats are all examples of food that can contribute to inflammation in the body. Eating these foods regularly will lead to a greater risk of developing health problems such as obesity, diabetes, heart disease, and cancer.
Can inflammation make you gain weight?
Yes, inflammation can cause weight gain. When your body is under chronic stress due to inflammation, it releases hormones such as cortisol which can slow down the metabolism and lead to fat storage in the abdominal area. This can make it more difficult to lose weight and maintain a healthy body weight.
When it comes to dieting and mistakes that cause inflammation and weight gain, most people experience this negative side effect because they're:
Eating Processed Foods
One of the most common diet mistakes that cause inflammation and weight gain is eating a diet high in processed foods. Processed foods are full of unhealthy preservatives, additives, artificial colors and flavors, and unhealthy fats. These ingredients can not only increase inflammation in the body, but they can also trigger the body to store more fat. Eating a lot of processed food can lead to weight gain and other health concerns like diabetes and heart disease.
Consuming Too Much Sugar
Another dietary mistake that causes inflammation and weight gain is eating too much sugar. Sugary drinks, candy bars, and other sugary snacks can spike your blood sugar levels quickly causing your body to release insulin. Insulin helps convert sugar into energy, but it can also cause inflammation as well as fat storage. Consuming too much sugar on a regular basis will lead to weight gain as well as an increased risk for other chronic illnesses such as diabetes and heart disease.
Overindulging in Red Meat
Eating an excessive amount of red meat is another dietary mistake that causes inflammation and weight gain. Red meat contains saturated fats which raise bad cholesterol levels in the body resulting in a higher risk for cardiovascular diseases as well as obesity-related illnesses such as type 2 diabetes. Red meat also has very high levels of advanced glycation end products (AGEs) which are compounds that create excess oxidative stress in the body leading to further inflammation.
Drinking Too Much Soda
Drinking too much soda is another dietary mistake that causes inflammation and weight gain. Sodas are full of artificial sweeteners, added sugars, and caffeine which have been linked to weight gain as well as other chronic diseases. The high levels of sugar can also increase inflammation in the body making it even harder to lose weight.
Not Eating Enough Fruits and Vegetables
Not eating enough fruits and vegetables is yet another dietary mistake that causes inflammation and weight gain. Fruits and vegetables are full of vitamins, minerals, antioxidants, and fiber which can help reduce inflammation in the body as well as reduce your risk for chronic illnesses like diabetes and heart disease. Not getting enough nutrients from plant-based foods can lead to weight gain and other health issues.
Not Sleeping Enough
Finally, not getting enough sleep is another big mistake when it comes to dieting that causes inflammation and weight gain. Sleep deprivation impairs glucose metabolism which increases insulin resistance leading to higher levels of cortisol—also known as the stress hormone—which increases hunger cravings throughout the day resulting in overeating and possible weight gain over time. Additionally, lack of sleep increases pro-inflammatory markers promoting systemic inflammation linked with obesity-related diseases such as type 2 diabetes, heart disease, stroke, etc.
For those looking to reduce their risk of inflammation and weight gain through diet changes, consuming an anti-inflammatory diet is key. This type of diet focuses on fresh produce that is full of antioxidants and offers protection against oxidative stress — including fruits such as apples, oranges, and blueberries; vegetables such as spinach, kale, and broccoli; healthy fats like olive oil or avocados; legumes; whole grains; nuts; seeds; lean proteins such as fish or chicken; nutrient-dense superfoods like turmeric or ginger; fermented foods like yogurt or kimchi; probiotic supplements; herbal teas containing anti-inflammatory herbs like chamomile or rooibos tea.
In addition to eating nutritious anti-inflammatory foods that promote health, limiting processed foods and refined sugars is also important for reducing inflammation in the body. Many people don't realize that excess sugar consumption can actually stimulate inflammatory processes in the body.
To prevent this from happening it’s best to limit added sugars wherever possible – even naturally occurring sugars such as honey or maple syrup should be limited when trying to reduce inflammation levels in the body.
Ultimately it's important to remember that what you put in your body has an effect on your overall health including your risk for chronic inflammation. The key is to make sure that you're eating a balanced diet packed with fresh veggies and add a dietary supplement to your daily routine to help offset any nutrients that your diet is missing.