Module 1: Foods that Get Rid of Cellulite

Foods that Get Rid of Cellulite - The Definitive Guide

Click to Enlarge InfographicEating is fun, but generally speaking, most people don’t consider what they eat and basically shovel down food as they want until they are full. This is not a good strategy for living. Being full does not lead or equate to having an efficient body. Our bodies need X amount of:

  • Vitamins
  • Minerals
  • Specific food types such as protein, carbohydrate, fiber, fat, etc.

If we simply eat whatever is in front of us and give no thought to what we actually need, we will mostly end up having an imbalanced diet where we have too much of one or more food type and not enough of another. An imbalanced diet can make our bodies store the excess, or simply turn the excess in to unwanted waste.

On the other hand, if we don’t get enough of one of the essential food types, our body can compensate, and generally speaking, the compensation doesn’t work out in our favor.

Let’s now take a look at specific foods that we should avoid and foods that we should focus on as part of our diet.

Cut Down on Carbohydrates

The Reason Why Carbohydrates Increases The Appearance Of Dimpled Skin

Carbohydrates Increase CelluliteCarbohydrates are primarily used by the body for energy. They play an important role and part for the health of the body. However, over indulgence is the worst thing for weight gain and the increase in that unwanted lumpy appearance that forms under the skin. In the West, our food culture is formed predominantly from excessive amounts and intake of carbohydrate, which in turn, causes the growing trend of obesity and overweight in men, women and children.

Dr Atkins, in his book “New Diet Revolution” explains that the body converts the majority of carbohydrate in to glucose which in turn, is converted in to energy. However, the glucose which in unused is converted by the body into glycogen to be stored in the liver and the muscles. However, when these storage organs are saturated with glycogen, the excess glucose is then stored as fat. This is one of the reasons why experts recommend a reduction in the consumption of certain types of carbohydrates, especially among high-risk individuals, in order to avoid the storage of glucose as fat.

The rationale behind low-carbohydrate diets works like this. If there is not enough glucose for the body’s energy needs, the body will have to mobilize stored fat in order to supply the body with the calories it needs to function. Over time, the increased consumption of fat stores, combined with the absence of glucose storage into fat, leads to favorable weight loss.

The list of foods below should be either avoided or reduced as much as possible. Excessive carbohydrate is an enemy for those that want to get rid of unattractive skin appearance or reduce the visible amount on their body.

Practical Steps To Follow

Reduce your carbohydrate intake. Cut down on your consumption of the following foods:

  • Typical Fast Food / Junk Food
  • Bread / Bagels / Toast / Pizza & Bread Based Snacks
  • Potatoes & Potato Based Food
  • Carbohydrate Snacks such as Potato Crisps
  • Refined Sugar & Sugar Based Foods such as Sweets & Cakes
  • Sugar Coated Cereals
  • Jams & Sugar Based Preserves
  • Sugar Based Drinks such as Typical Cola / Fizzy Drinks
  • Beer, Wine & Spirits

Cut Down on Your Consumption of Refined Sugar

The Reason Why Refined Sugar Based Food Should Be Avoided

Why Refined Sugar Based Food Should Be AvoidedIf we look at calories as our universal association of weight gain measure, we can see that sugar and sugar based foods are going to make us gain weight sooner or later and for many of us, it is sooner rather than later. Although calories don’t equal weight gain, we can broadly use this view to understand the damage these foods are doing to our bodies in relation to the increase of cellulite and weight gain.

Now, weight gain doesn’t automatically mean that your lumpy skin appearance will become more pronounced. This will differ from individual to individual. However, weight gain may well make your situation worse, which is why you need to cut down on these foods.

These foods are generally extremely high in calories, and it is important to keep the calorie count as low as possible generally speaking. A 100g amount of dark chocolate for example, can easily translate to 546 calories accounting for 31 grams of fat and 61 grams of carbohydrates. Biscuits and cakes also have sufficiently high levels of calories as well as fat and carbohydrates. A hundred grams of sugar can readily set you back for 387 calories.

Sugar is carbohydrate, and leading nutritionist, Dr Atkins, says that this carbohydrate (sugar) provides an intense high calorie value for the body which gets turned to glucose for energy. However, if that energy is not burnt up, the body is not able to use these calories, and the glucose is then stored in the body either as glycogen or as fat. The more you consume them, the greater is the risk of gaining weight. Also, this is junky rubbish food, and in terms of nutritional content, it is an absolute waste. Our bodies need the right quantities of the right vitamins, minerals and food types, which means we have to consume other foods to attain our balance, and even though it may be hard, you really don’t need the sugar based comfort foods, and you can avoid them if you apply enough effort.

Practical Steps To Follow

Avoid consuming any of the following. They are generally comforts foods and not essential foods. They are however, great contributors to cellulite-formation and unwanted weight gain:

  • Sugar You Put in Your Drinks or On Your Cereal
  • Sugar Based Snacks
  • Sugar Coated Cereal
  • Chocolates / Sweets / Biscuits & Cakes

Add Collagen To Your Diet - Foundational

The Reason Why Eating Collagen Reduces the Appearance of Cellulite

Eating Collagen Reduces the Appearance of CelluliteCollagen is a protein that is abundant in our body. It is in our skin, connective tissue, muscles, etc. It firms us up and makes our skin have elasticity, and gives the connective tissue structure strength and support.

When we are young, we produce collagen in abundance, however, this production becomes less and less the older we get, and as a result, our skin loses its firmness, and the connective tissue structure becomes weaker and weaker.

As our skin becomes weaker, the appearance of the lumpy dimpled skin starts to increase because the collagen that builds and strengthens the connective tissue is just not there.

Dr. Cate Shanahan (a high profile Nutrition expert) says that cellulite becomes apparent as a result of the body having a deficiency of collagen. If we increase our intake of collagen therefore, we can help our body produce collagen far more effectively.

Dr Axe's Chicken Bone Broth RecipePractical Steps To Follow

You can cook up your own collagen by making a bone broth. Now this might not sound very appetizing, but it can be. Here’s a delicious and healthy Chicken Bone Broth Recipe from Dr Axe.

If you don’t want to go to the trouble of making the broth, you can simply opt for using a high quality collagen protein powder. Be sure to purchase powder that comes from cows that have been raised on pasture grass that has NOT been treated with chemicals or antibiotics.

You can simply add the collagen protein powder to your food. You can add it to virtually anything, because it has no taste, but ideal foods include soups, gravy, sauces or anything you cook that has the ability to spread the powder throughout the food.

Collagen is foundational as part of our intake to get rid of the appearance of the lumpy pitted skin condition, so be sure to include this as an essential part of your anti cell routine.

Add Gelatin and Gelatin-Based Foods To Your Diet

The Reason Why Gelatin Based Food Can Aid Reduction

Gelatin and gelatin-based foods have been shown to boost protein levels without necessarily increasing calorie consumption. Gelatin is an incomplete protein that is produced from collagen. Protein has been extensively studied to be a significant component of successful weight-loss programs. Protein is regarded as beneficial in stabilizing blood glucose levels and temporarily boosting the body’s metabolism. Additionally, protein gives a feeling of satiety for a much longer period of time, so you will not have to eat more frequently.

Gelatin Can Aid Cellulite ReductionNutritionist Emma Sgourakis DIP.HLTH.SC(NUT)B.A.ATMS talks about gelatin in detail and she says that gelatin is basically cooked collagen (collagen is a protein found in connective tissues that provides the connective tissue with structure, strength and elastisity).

Practical Steps To Follow

Instead of grabbing a chocolate based dessert, a better option would be to eat gelatin-based foods. Here is a list of foods that contain gelatin

  • Jell-O
  • Marshmallows
  • Gummy Sweets
  • Yogurts
  • Cream cheese
  • Sour cream

Now this isn’t to be contradictory to the previous paragraphs, but it is important to get a balance. We want to enjoy our diet and not beat ourselves up with a regime that we simply can’t sustain. Most people like to eat dessert, so what I want to show you here, is an option that you can adopt that is healthy, tasty, and sensible to achieve your cellulite and weight reduction goals, and where the gelatin base ingredient can become an aid to reduce cell.

Add Foods Rich in Omega-3 To Your Diet

The Reason Why Omega-3 Can Help Reduce That Lumpy Appearance

Omega-3 Can Help Reduce CelluliteOmega-3 fatty acids have been extensively studied by the medical and scientific community. It is now known that omega-3 fatty acids can significantly improve blood flow to the muscles during periods of physical exercise.

Omega-3 fatty acids will also help improve your overall lymph flow which enables a more efficient toxin removal process, which is essential for reducing the cell appearance. Dr. Howard Murad, the author of the book "The Cellulite Solution", says that the more frequently you move the blood and lymph around the affected areas, the more you reduce the visibility of the appearance.

While it is not generally known if this has something to do with the mobilization of glycogen that has been stored in muscles, what experts agree on is omega-3 fatty acid’s ability to stimulate certain enzymes that are necessary for transporting fat to body areas that are in most need of energy. However, it should be noted that the beneficial effects of omega-3 fatty acids can be best achieved when consumed together with a regular exercise regimen.

The Omega-3 fatty acids also help hydrate cells and connective tissues which is important in the process of removing the lumpy appearance

There are many food products that are naturally rich in omega-3 fatty acids such as those listed below. For serious weight watchers, it is a sensible recommendation to add any of these foods to the daily diet in addition to a regimen of moderate to strenuous physical exercise.

Practical Steps To Follow

Include at least 3 servings of omega-3 fatty acid-rich foods each day. Omega-3 fatty acid can be found in abundance in the following foods:

  • Salmon
  • Mackerel
  • Herring
  • Albacore tuna
  • Sardines
  • Lake Trout
  • Extra Virgin Olive Oil
  • Rapeseed Oil
  • Flaxseed Oil
  • Flaxseed
  • Nuts

Increase The Amount Of Fruit And Vegetables You Eat

The Reason Why Fruit & Vegetables Help Reduce The Lumpy Cell Appearance

The low calorie and fat content of fruits and vegetables make them ideal foods to include in any serious weight loss plan. In addition to the low calorie and fat content, fruits and vegetables are naturally rich in fiber and nutrients. The beauty of fiber is that it provides the bulk to help you feel fuller without necessarily adding to your calories or even the glucose that can be converted into either glycogen or fat.

Dr. Decuypere has published a nutrition page detailing the nutritional values of many fruits. Fruits however are not the only foods abundantly rich in nutrition, vegetables too are rich in vitamins, antioxidants, and minerals that are important for ensuring better health. These properties provide the nutrition for a huge number of bodily functions. Let’s take bananas for example. They are high in potassium content, which helps decrease water retention and enhance blood circulation, and an enhanced blood flow is important to help the body get rid of toxin build up.

Berries are another amazing source of nutrition. Berries are a rich source of antioxidant properties, and are also high in fiber.

This is one way of keeping the body in tip-top shape even after a rigorous physical exercise or even a low-calorie, low-fat diet. Being low-calorie and low-fat-containing foods with high fiber, micronutrients, and antioxidant content fruit and vegetables are a mainstay in any weight loss and cell control programs.

Practical Steps To Follow

Include at least 10 servings of fruits and vegetables every day to maximize your weight loss efforts for the control and reduction of the lumpy appearance on areas of your body. These may include the following:

FRUIT
Bananas
Blackberries
Raspberries
Pears
Apples

VEGETABLES
Avocadoes
Peas
Broccoli
Brussel Sprouts
Green Beans

Eat Fresh Fruit and Vegetables in Your Anti Cellulite Diet

Include Super Foods as Part of Your Diet

The Reason Why Super Foods Help Reduce The Lumpy Appearance

Use Super Foods as Part of Your Cellulite DietSuperfoods are not only beneficial to one’s health, but they should also factor as part of your diet for controlling and reducing the cellulite in your body.

Legumes such as black beans, chickpeas, kidney beans, white beans and lentils are rich in proteins but without the added fat that is found in red meat. This makes them perfect to help in this reduction and appearance.

Whole grain foods like oats, brown rice, quinoa and pearl barley are rich in fiber. Fiber increases satiety and boosts metabolism. The result of this means that the appetite is suppressed in a way, because it feels full as a result of the fiber. In the meantime, the metabolic rate is raised which in turn helps to naturally burn the fat stored on the body.

Fruits and vegetables like avocados, blueberries, strawberries, pears, grapefruit, tomato, spinach and broccoli are excellent superfoods that are packed full of minerals, vitamins and a whole array of nutrients necessary for overall health and wellness.

Fish such as salmon, and oily fish like mackerel is an excellent source of protein but without the unhealthy fat. Fish is rich in Omega 3 fatty acid which has been shown in studies to be a natural fat-burner.

Nuts such as hazelnuts, almonds, pine nuts, and macadamia nuts are also rich in monounsaturated fats. These, when taken with the rest of the superfoods on a daily basis, can significantly improve one’s weight loss efforts which help towards the reduction of the dimpled skin.

Practical Steps to Follow

Many of the super foods are named within these sections. Super foods are amazing, because they are absolutely packed with vitamins, minerals, antioxidants and properties that are amazingly helpful for the body to achieve levels of high efficiency in health and function. You should maximize the intake of super foods where possible and disregard other foods that are not essential.

The following super foods are particularly high in nutritional value and are foods you should focus on as essential ingredients in your diet:

  • Legumes and lentils
  • Whole grains
  • Fruits and vegetables
  • Fish
  • Nuts

Avoid Fried Food, Junk Food, and Salty Snacks

The Reason Why These Foods Aid the Formation of A Dimpled Looking Skin

Foods to Avoid for CelluliteFried foods are highly rich in low quality fats. When these fats are subjected to extreme temperatures like during frying they produce harmful substances. These toxic substances are then stored in certain areas of the body that are significantly far from vital organs. As such the arms, the thighs, the abdomen and the glutes are the body parts where cellulites often form.

Junk foods, on the other hand, are often processed with a lot of preservatives, chief among them is sodium. These foods, combined with other salty products, can lead to fluid retention in the body. This can lead to the faster development of the cells, not to mention weight gain.

Practical Steps To Follow

Avoid eating the following foods. They are full of unhealthy fats, chemical preservatives and sodium. They are a cocktail of substances that can aid a lumpy skin formation.

  • Fried foods
  • Junk foods
  • Salty snacks

Include Anti-inflammatory Foods To Your Diet

The Reason Why Anti-Inflammatory Foods Can Help Reduce The Lumpy Skin Appearance

Super Foods that Help Get Rid of CelluliteHealth experts agree that many of today’s diseases, while affecting different parts of the body, share one common denominator, and that is inflammation. Inflammation per se is not necessarily bad. It is the body’s way of defending itself from foreign invasion by cells, organisms and objects that are not naturally part of the body. Hence, inflammation is what protects the body.

However, when the immune system becomes overzealous in its role, even normal body cells get ‘attacked’. Studies now show that obesity, heart disease and cancer are manifestations of chronic inflammation in the body.

Instead of addressing these health problems individually, health experts recommend taking a more holistic approach to the management of chronic inflammation. The answer: anti-inflammatory diets. Anti-inflammatory foods are naturally rich in antioxidants, omega-3 fatty acids, and phytochemicals.

In a nutshell, anti-inflammatory foods help repair the inside of your body by cleaning up free radicals that are destructive to the cells of our body. They do bad stuff internally and are one of the factors that can cause us age prematurely. Cellulite is a part result - in a roundabout way - of bad stuff happening internally. Anti-inflammatory foods are important to include in your diet because of the amount of good they offer.

Herbs and spices such as cloves, ginger, rosemary, turmeric and garlic have been shown in several studies to be effective in reducing inflammation. These have also been shown to be effective in reducing oxidative stress that is often associated with obesity. Also, according to Alan Roberts, PhD, anti-inflammatory foods such as saffron (for example) often contain ingredients that discourage fat cell expansion which can be a significant aid to reducing the appearance of the dimpled skin appearance.

Fatty fish like salmon are rich in omega-3 fatty acids. These are effective in reducing inflammation and mitigating the effects of oxidative stress. Kale, spinach, and collard greens are rich in flavonoids, antioxidants, vitamin C and carotenoids necessary for protection against cellular damage. Blueberries have the highest known levels of antioxidants which is perfect for cellular protection and prevention of inflammation.

Dr Weil provides a good pyramid diagram of recommended anti-inflammatory foods. He also provides measures and amounts that he recommends as best for your body’s optimal well being.

Practical Steps To Follow

Eat anti-inflammation foods as an essential part of your anti-cell diet. The following foods help reduce the inflammation that is associated with obesity as well as other chronic health conditions:

  • Fatty Fish
  • Dark Green & Leafy Vegetables
  • Fruits (Especially Blueberries!)
  • Herbs & Spices
  • Vitamin C

Include Spicy Food & Peppers in Your Diet

The Reason Why Spicy Food Helps Reduce That Lumpy Skin Appearance

Spicy Foods Can Help Reduce CelluliteThe foods mentioned here contain capsaicin. Capsaicin has been shown to increase the body’s metabolic rate in order for it to become more efficient in burning fat. Nutritional expert Dr. Shemek says that eating foods rich in capsaicin can boost your metabolism by up to 25% for three hours after you eat them. This will help your body efficiently burn off calories, which will in turn aid the fat loss / reduction process.

Spicy ingredients are often regarded by many as wonder ingredients, especially in weight loss programs because of their natural fat burning properties. The hotter the ingredient (in terms of spice), the higher concentration of capsaicin (generally speaking). So, the cayenne pepper and tabasco pepper will be higher in percentage than sweet peppers for example, but all of the list below contain capsaicin and will be helpful in burning fat.

The foods mentioned below include vitamin B6. This vitamin is particularly effective in the battle to get rid of this unwanted skin appearance, because it restores and fortifies connective tissue. Nutrition expert Rania Batayneh, elaborates how this is powerful in fighting the unwanted dimpling.

Another benefit is the improvement of blood flow that results from eating these foods as they flush out toxins, which in turn reduce fat deposits under connective chords which are important in terms of reducing the dimpled puckering appearance.

Practical Steps To Follow

Spicy food and peppers aid weight loss and reduce dimpled cell appearance due to the capsaicin found present in some of the ingredients. The foods and ingredients that contain capsaicin includes the following:

  • Cayenne Pepper
  • Tabasco Pepper
  • Sweet Peppers
  • Chilies
  • Root Ginger

Click Here to Return to Reading

Quick Overview (Infographic) of Module 1: Effective Super Foods

Foods that Get Rid of Cellulite - The Definitive Guide (Infographic)

Click Here to Read the Introduction
Module 2: Drinks That Get Rid of Cellulite