Cellulite is a very common imperfection and every woman would gladly do without it. If it is true that there is no magic diet capable of making cellulite disappear in an instant, it is also true that there are some foods that, thanks to their properties, can give us a hand.
The cellulite is the wrath of many women in the vicinity of the summer have to deal with this blemish that is technically defined pannicolopatiaedematofibrosclerotica .
It is an alteration of the subcutaneous adipose tissue characterized by the increase in the volume of fat cells, where, in the intracellular spaces, excess fluids accumulate, this modifies the balance of the venous and lymphatic system with a slowdown in blood flow and a fluid retention by tissues.
The areas most commonly affected by cellulite are the thighs and buttocks, but also the hips, abdomen and arms. It is recognized by the irregular appearance of the skin which is characterized by more or less accentuated furrows, moreover, pain on palpation and the presence of subcutaneous nodulations may occur. There are 4 stages of cellulite which are defined from the least severe to the most severe form:
- Congestive stage : this condition presents with venous and lymphatic stasis, reduced oxygenation of the tissues, impaired drainage of liquids, increased volume of fat cells and orange peel skin appears;
- Exudative infiltrative stage : in this case the skin thins becoming fragile and dehydrated, inflammation increases and pain begins on palpation;
- Fibrous organizational stage : blockage of the lymphatic and capillary circulation occurs, causing the appearance of palpable nodules;
- Scarring fibrosis : the skin becomes harder with noticeable swelling.
There are many causes that give rise to cellulite , often it depends on various factors that add up to each other. It must be considered that there may be a family predisposition and some factors that are not modifiable, for example women are more predisposed for hormonal reasons. Other causes are to be found in the lifestyle:
- Sedentary life;
- Weight gain
- Unbalanced diet rich in fat and salt;
- Consumption of alcohol;
- Cigarette smoke.
Diet and Cellulite: what to eat and what to avoid
The first thing to do in the war against cellulite is a healthy lifestyle: balanced diet, good hydration and constant physical activity. Let’s see together what to eat and what to avoid.
Diet and cellulite: what to eat
The diet against cellulite must be rich in fruits and vegetables, sources of vitamins, mineral salts (especially potassium which helps prevent and fight water retention) and antioxidants. Choosing different colored fruits and vegetables ensures a varied and constant supply of all vitamins and antioxidants. For example, red fruits and vegetables are characterized by the presence of lycopene and anthocyanins while the green color by the presence of folic acid. We should take 3 servings of fruit (150-200g) and 2 servings of vegetables (200-300g) every day, even in the form of centrifuged or extracts.
Other useful foods in the fight against cellulite are whole grains and legumes which, thanks to their good fiber content, prevent an excessive increase in blood sugar. By keeping blood sugar under control we also control the secretion of insulin, the hormone that allows the storage of fats and sugars in the cells.
The fish due to its intake of omega-3 fatty acids has an ‘ anti-inflammatory action . Even white meat can be useful (by choosing lean cuts) for the good supply of proteins and iron, an essential mineral for the formation of hemoglobin, a molecule responsible for transporting oxygen to all the cells of the body.
Water is essential for proper hydration and to prevent fluid retention . The ideal is to take a couple of liters a day also in the form of herbal teas, flavored water or green tea. But be careful not to drink excessively, because a paradoxical effect could occur. If we drink more than our needs, instead of having a draining effect, the water will accumulate, accentuating retention. To understand if we need to drink more just check the color of the urine, if they are too dark we need to increase the intake of liquids.
Diet and cellulite: what to avoid
Among the foods to avoid in case of cellulite there are certainly salty foods such as canned or pickled foods, sausages and cured meats in general, aged cheeses, bouillon cube, potato chips in bags and other salty snacks. In addition to salty foods, we should also reduce the addition of salt to dishes . This is because salt and salty foods contain sodium , a mineral that accentuates water retention for those suffering from cellulite. Let us remember that the World Health Organization recommends using no more than 5g of added salt per day. To reduce the use of salt, improving the taste and palatability of food, we can encourage the addition of spices and aromas.
Even snacks, sweets and fast food foods , which are rich in sugars and fats, can promote cellulite especially because these nutrients when taken in excess increase the deposits of adipose tissue which aggravate the problem.
Care must also be taken not to overdo the intake of coffee during the day. Opinions on coffee are controversial, there are those who argue that it can help fight cellulite and those who believe that it worsens the imperfection. In this case, to rest assured, it is better to limit yourself to one or two cups of coffee a day, preferably it is not sweetened.
Alcoholic beverages , such as wine and beer, should also be limited as they provide empty calories that promote weight gain. In addition, alcohol, like cigarette smoke, increases the production of free radicals that promote aging and damage the appearance of the skin. Let’s now see a practical table on what to eat and what to avoid in the fight against cellulite.
|Foods to prefer:||Foods not recommended:|
|Fruit||Cold cuts and cold cuts|
|Whole grains (wholemeal pasta and bread, spelled etc …)||Salt (also the stock cube)|
|Legumes||Pretzels and salty snacks|
|Fish||Snacks and sweets|
|Both red and white lean meats||Fatty meats|
|Partially or fully skimmed milk and yogurt||Fruit juices|
|Fresh cheeses||French fries and fried in general|
|Water (also tea and herbal teas)||Excessive intake of coffee|
|Dried fruit and extra virgin olive oil||Butter and other condiments of animal origin|
5 foods that help fight cellulite
There is no magic wand that allows us to make cellulite disappear, but we can act on lifestyle and eating habits to reduce and prevent the appearance of this annoying imperfection. Fortunately, some foods can help us fight cellulite thanks to their draining, anti-inflammatory and detoxifying properties, let’s find out what they are.
1Fruits of the forest that are friends of the circulation
Blueberries, raspberries , blackberries, currants, strawberries, mulberries and black cherries as well as being rich in vitamin C and carotenoids are an excellent source of quercetin , resveratrol and anthocyanins which have an antioxidant action and are useful for circulation . We can eat them as a snack or for breakfast, for example making a smoothie or adding them to natural white yogurt.
2Pineapple for an anti-inflammatory effect
Thanks to bromelain, this fruit has an anti-inflammatory action . The stem of the pineapple is the richest part of bromelain, but it is also present, in smaller quantities, in the pulp. To benefit from its properties, it is possible to make a pineapple-based extract , without eliminating the most fibrous central part, in this way we obtain a good, fresh drink that counteracts the imperfection of cellulite .
3Cucumbers to improve hydration
With its 96% water, cucumber is an excellent ally for hydration of the body and has a draining action that helps prevent water retention . Cucumbers can be eaten freely throughout the day because they have very few calories (14 calories per 100g) alternatively we can use them as a side dish, for example in salads, dressed with extra virgin olive oil and apple vinegar.
4Peppers and chilli to fill up on vitamin C
The pepper and chilli are useful to fight cellulite thanks to the good content of vitamin C (100g pepper provides 150 mg of vitamin C). This vitamin is important not only for its antioxidant action, but also because it is involved in the synthesis of collagen , an important molecule for skin tone and elasticity. To enrich the dishes with vitamin C, just add a pinch of fresh chilli or color the salads with raw julienne peppers.
5Green tea for a lipolytic action
Known for its content of antioxidant molecules, green tea is a useful drink in the fight against cellulite thanks to its anti-inflammatory action, but above all because it promotes thermogenesis and fat catabolism. This aids in weight loss and the reduction of fat accumulations. However, it is important not to abuse it, better to limit the intake to one or two cups a day to be prepared with green tea leaves left to infuse for 5 minutes.
Are you constantly looking for remedies for cellulite? Leave us a comment and let us know if our advice was helpful.