To maintain weight and control arthritis, a healthy diet is the number one strategy that needs to be prioritized. It not only helps patients lose weight sustainably but also contributes to reducing inflammation, protecting joint health and improving long-term quality of life.
To lose weight while maintaining good health, people with arthritis need to follow the following dietary principles:
1. Create a reasonable calorie deficit
To lose weight, the basic principle is that the amount of calories consumed must be greater than the amount of calories consumed. However, it is necessary to reduce calories reasonably, avoid reducing too much causing muscle weakness, loss of muscle mass or making inflammation worse.
The ideal deficit: about 500 – 750 calories/day, helping to lose from 0.5 – 1kg/week.
Total daily calories should be individualized, depending on age, gender, physical activity level, and medical conditions.
2. Prioritize whole, minimally processed foods
Whole foods are foods that have been unprocessed or minimally processed, such as:
- Green vegetables, fresh fruits and vegetables
- Whole grains (brown rice, oats, barley)
- Lean (black beans, kidney beans, lentils, etc.)
- Lean meats (chicken, fish, sirloin)
- Good vegetable oils (olive oil, flaxseed oil, etc.)
These foods are not only rich in fiber, vitamins, and minerals, but also have a low glycemic index, which helps control blood sugar and reduce inflammation.
3. Reduce sugar, salt, and saturated fat
People with arthritis should especially limit:
- Refined sugar: found in candy, soft drinks, condensed milk, desserts, etc. because they increase inflammation.
- Saturated fats and trans fats: found in animal fats, fried foods, fast foods, sausages, margarine.
- Salt: Eating too much salt increases water retention, increases pressure on joints and is harmful to the heart.
Instead, use good fats such as omega-3 from salmon, mackerel, flaxseed and walnuts, which have a clear anti-inflammatory effect.
4. Supplement fiber and anti-inflammatory foods
Fiber plays an important role in:
- Creating a feeling of fullness for a long time, helping to reduce the total amount of calories consumed
- Supporting digestion, nourishing the intestinal microflora
- Stabilizing blood sugar, reducing insulin resistance
- Good sources of fiber include: green vegetables, carrots, pumpkin, cabbage, apples, pears, oats, chia seeds.
- Dark colored fruits: blueberries, strawberries, purple grapes
- Green tea: contains EGCG which is a powerful antioxidant
In addition, some foods are considered to have anti-inflammatory effects such as: Turmeric (curcumin), Ginger, Garlic
5. Control your food portions and meal times
Even if you choose healthy foods, if you eat too much, you are still at risk of gaining weight. Therefore, you need to pay attention to:
- Eat slowly, chew thoroughly, clearly feel the fullness signal from your body.
- Use small bowls and plates to limit your food portions.
- Avoid eating at night, should eat dinner before 7pm.
- Do not skip meals, especially breakfast.
Can nutrition be combined with other supporting factors?
Although nutrition is the number 1 strategy, for optimal effectiveness, it should be combined with:
- Gentle exercise: such as walking, yoga, swimming – helps burn energy and increase joint flexibility.
- Get enough sleep: poor sleep increases hunger hormones (ghrelin), causing cravings.
- Reduce stress: chronic stress increases the hormone cortisol – promoting fat storage and inflammation.
In particular, you need to pay attention to the following common mistakes to avoid:
- Fasting too much can easily cause fatigue and metabolic disorders.
- Abuse of weight loss or detox drugs of unknown origin.
- Believe in “instant noodle” diets that have no scientific basis.
- Do not consult a doctor or nutritionist.
In summary, of all the methods to maintain a healthy weight to protect bones and joints, including exercise, sleep adjustment, medication or medical intervention, nutrition is the most fundamental and decisive factor. A reasonable diet can help you lose weight sustainably, while also helping the body control inflammation, improve immune function and protect cartilage.
