An anti-inflammatory diet plan is not just another quick weight-loss fad diet. It aims at bringing about a complete change in your lifestyle and eating habits, which would prove to be beneficial for the rest of your life. It is highly recommended for slowing down the aging process and helping you stay younger and live longer. It also reduces the chances of acquiring diseases, such as arthritis, appendicitis, and more recently, Alzheimer’s disease, cardiovascular ailment, and some cancers, which are known to generate an inflammatory response in the body. Thus, this particular diet plan helps in cessating the process of unnatural inflammation with the help of certain foods. It is similar to the Mediterranean, high-fiber, and Sonoma diet in a number of ways.
Who Really Needs this Diet Plan?
If you are above the age of 40, then it is recommended that you switch to this diet, and combine it with adequate rest and exercise. This lifestyle change would be like an investment for retirement. It will help you remain young and healthy as you age. It can also aid in weight loss if coupled with moderate exercise, as it encourages healthy eating habits and discourages the use of fatty and unhealthy foods.
Anti-inflammatory Diet Menu
Mentioned below is a simplified list of foods, in descending order of quantity, which can be included in the daily diet:
★ Fruits and Vegetables
Try to include plenty of fresh fruits and raw vegetables. These should constitute a major part of your diet. The more colorful your plate is, the better it is for you. Go for red, yellow, and green vegetables and fruits. While cooking the vegetables, avoid using too much oil, and prefer to steam or boil them to make a soup or spicy curry. Try to always use organically-grown fruits and vegetables.
★ Whole Grains
Whole grain wheat and rice and their products, like bread are enriched with carbohydrates and are recommended to be had on a daily basis. Choose whole grain cereals, like oats, because they help in regulating the blood sugar levels. Also, they are digested slowly and absorbed gradually and completely by the body.
Legumes should also be included in the diet, as they contain a high amount of necessary nutrients, such as potassium, folic acid, and magnesium. They are also a good source of fiber, which helps in improving digestion.
★ Foods Rich in Omega-3 Fatty Acids
Essential omega-3 fatty acids are present in certain fish oils, avocados, virgin olive and canola oil, nuts, and whole soy foods. They are different from the usual unhealthy omega-6 fatty acids that are present in a lot of the common junk and fried foods that we consume. The omega-6 fatty acids should be avoided and replaced with foods rich in omega-3 fatty acids.
★ Soy Foods
Soybean is an excellent source of protein that should be included in your diet. Soy products contain antioxidants and help prevent cancer. Foods that could be had are tofu, soy milk, and soybeans.
★ Low-fat Dairy and Poultry Items
These should be taken in moderate amounts but must be included in your daily diet, as they contain numerous essential nutrients. Always choose low-fat milk and cheese. Prefer lean meats, such as chicken and avoid fatty food as far as possible.
★ Healthy Spices
Healthy spices like turmeric, ginger, and garlic along with herbs, like rosemary and thyme can be used to add flavor to your food. These spices are known to fight inflammation.
Tea varieties, such as green, oolong, and white tea are known to contain a number of antioxidants and other cancer-fighting compounds.
You could use some supplements to make sure that you are not missing out on any necessary nutrients. You could take multivitamins or mineral supplements to get complete nutrition. Also, if you don’t eat fish, you could take fish-oil supplements.
★ Red Wine and Dark Chocolate
These are a few indulgences that you can allow yourself occasionally. If you wish to drink, red wine is the most preferred option, and if you desperately crave for chocolate, then prefer the ones with up to seventy percent cocoa.
Though this plan will help you get closer to the results you seek, be it fitness or a healthy future, yet one must not fully depend only on diet plans. You must combine it with exercise and adequate rest to reap maximum benefits.