It’s rich in plant-based compounds, fiber, protein and heart-healthy fatsand flavor.
It’s the chronic kind you want to watch out for.
And in our opinion, there is no better place to start than lunch.
Photo: Photography: Caitlin Bensel, Food Styling: Ruth Blackburn
Read on for a dietitian-approved lunch aimed at targeting chronic inflammation and promoting weight loss.
This one is rich in plant-based compounds, fiber, protein and heart-healthy fatsand it’s chock-full of flavor.
We picked theChickpea Tuna Saladas our favorite make-ahead lunch for weight loss when you have chronic inflammation.
It’s packed with filling fiber, healthy fat and protein and isn’t too high in carbohydrates.
It also contains phytonutrients.
Read on for more on the importance of all these nutrients.
The ingredients in this recipe are easily swappable, too.
Here’s a look at some of the key nutrients this lunch offers.
They provide a larger volume of food for less calories.
Insulin resistance pops up if the cells are inefficient at accepting glucose and instead glucose remains in the bloodstream.
Insulin resistance is a precursor to jot down 2 diabetes.
High-fibercarbohydrates are digested more slowly and thus put less stress on the pancreas.
One serving of this salad provides roughly 6 grams of fiber or 21% of your daily needs.
Chickpeas contain a prebiotic fiber known as resistant starch.
In addition,high-fiber diets can contribute to weight lossby increasing satiety and reducing overall calorie intake.
Herbs
Herbs like the ones in ourChickpea Tuna Saladprovide flavor without added sodium or fat.
They are also a potent source of antioxidants and bioactive compounds.
EVOO is rich in plant-based phenolic compounds that are known to possess anti-inflammatory and antioxidant properties.
They found that the group who used the EVOO experienced reduced inflammation.
The EVOO group also saw a significant decrease in weight, a result not seen in the OO group.
Get Consistent Sleep
The quantity, quality and consistency of your sleep may influence markers of inflammation.
Most men should drink about 125 ounces daily (from water and beverages) and women about 91 ounces.
Aim to get about 150 minutes per week, but depending on your goals you may need more.
Find an activity you love and get moving.
If you enjoy what you’re doing, you’re more likely to be consistent.
In addition, mindfulness practices like meditation may help facilitate weight loss.
Finding a lunch that is satisfying and meets your nutrition goals is possible with thisChickpea Tuna Salad.
Feel free to prepare it in advance and make your own substitutions.
Chavda VP, Feehan J, Apostolopoulos V.Inflammation: The Cause of All Diseases.Cells.
2024;13(22):1906. doi:10.3390/cells13221906
World Health Organization.Obesity and overweight.
National Institutes of Health.
Office of Dietary Supplements.Omega-3 fatty acids.
The APRIL study: A randomised, controlled crossover study.Clin Nutr.
