There’s been a lot of talk about diets and diet plans and how anti-inflammatory diet can help you lose weight. But people nowadays want to become skinny and lose weight excessively and so they adopt various methods and diets that are really bad for them.
Instead of adopting various methods and supplements to lose weight, you need to make a lifestyle change. The anti-inflammatory diet is not exactly a diet, but more like a lifestyle change which will result in the gradual loss of weight, in a healthy way.
The Anti-Inflammatory Diet
Inflammation is regarded as one of the ways for the body to heal but causes immense damage when it has no purpose. Chronic inflammation results in various diseases like Alzheimer’s and so on but can be regulated with the help of a proper diet.
However, anti-inflammatory diet is not a meal plan that is designed specifically for people trying to lose weight. It is more like a lifestyle option. You can lose weight slowly.
Moreover, it is not a plan that you stay on for a short duration and give up. It involves the intake of food that maintains your health by regulating the inflammation in the body.
Who can do it?
The anti-inflammatory diet is helpful to anyone who is suffering from chronic inflammation. This enables the intake of food that reduces your inflammation and helps the body to maintain and regulate your health.
Anyone who suffers from stress, exhaustions, reflux, skin conditions, overweight are usually the victims of inflammation and therefore, they should adopt this change.
How simple is the anti-inflammatory diet?
The diet is pretty simple to adopt and follow. It just involves the intake of the proper food and calories to regulate and control the inflammation process.
However, it is advisable that when you first start this diet, you should keep a food journal at hand to record the amount you are consuming and what you are eating. This will help you to watch over what you eat.
Also, like any diet or lifestyle change, it will be difficult at first but once you get accustomed to it, it is easy to follow.
The Anti-Inflammatory Diet Rules
Unlike other diets, the anti-inflammatory diet has a set of rules which you need to follow. This includes what type of food you should eat, how much you should consume and so on. Listed below are some of these rules:
- You need to consume at least 25 grams of fiber every day to reduce inflammation.
- Consume at least 9 servings of fruits and veggies each day, and include alliums like garlic and onion and crucifers like broccoli, cauliflower, etc.
- Keep your consumption of saturated fat to 10% of your daily calories.
- Eat foods rich in omega 3 fatty acids.
- Consume fish at least three times in a week.
- Use oils which have healthy fats.
- Snack on healthy food twice a day.
- Cut out trans-fat and avoid processed food and sugar.
- Use phytonutrient rich fruits and spices.
Foods That You Can Eat
There are a number of foods that you can eat for the anti-inflammatory diet. They are:
- Fish such as salmon, oysters, trout, mackerel, sardines, etc.
- Oils such as olive oil, canola oil, peanut oil;
- Walnuts and other nuts;
- Fibre rich food such as whole grains like barley, fruits like bananas and vegetables like eggplant, etc.
- Herbs and spices such as ginger, garlic, turmeric, etc.
- Alliums like leek and onions and crucifers such as Brussels sprouts, mustard greens, etc.
- Flax meal;
- Carrots and celery sticks;
- Apples, apricots and berries.
With the anti-inflammatory diet, weight loss is just an added bonus along with regulating and maintaining your health. If you lose at least 5% of your body fat by following this diet, you can avoid the risk of having major cardiac diseases.
7 Day Meal Plan
Given below is a sample diet plan for anti-inflammatory diet. You can change it as per your requirements. However, do check to see whether you are consuming the appropriate amount of calories. The anti-inflammation diet should contain about 1500 calories per day.
- Oatmeal with skimmed milk;
- Walnuts and raisins;
- A cup of green tea;
- Half a cup of blueberries.
- Turkey sandwich with meat, tomato, mayonnaise and red leaf lettuce;
- 6 ounces of fruit juice.
- Mixed nuts, two tablespoons.
- Three ounces of bakes salmon;
- ½ cup brown rice;
- Veggies dressed with olive oil;
- 6 ounces of red wine.
- Raspberry smoothie.
- Mediterranean tuna salad.
- Slow cooked turkey chilli.
- Gingerbread oatmeal.
- Caesar salad with grilled chicken wrap.
- Baked tilapia.
- Muffins made out of apple and rhubarb.
- Fruit salad.
- Stuffed red peppers, Italian style.
- Roasted red pepper and sweet potato soup.
- Lemon herb salmon along with zucchini.
- Frittata with baby spinach.
- Smoked salmon and potato tartine.
- Potato and black bean burger made of whole wheat buns.
- Red lentil and squash stew.
- Turkey and quinoa bell peppers.
Please do comment below and mention how the plan works out.