“It is not a diet; it is called eating healthy…”
You must treat your body like a temple. Eating junk and highly processed sugary foods can lead to inflammation. The ideal anti-inflammatory diet eliminates foods which cause the condition. Foods which are high in fatty acids (Omega 6) are not great for your body. Your ideal diet must include unprocessed and whole foods which are healthy. An anti-inflammatory diet meal plan can help you!
Why do we call it a diet? It is called eating healthy. It is your body and you must be responsible for taking special care of it. There are 5 basic principles of an ideal anti-inflammation diet that you need to follow. This will help you to lose weight and you will feel lighter!
The 5 Principles of an Ideal Anti-Inflammation Diet
1. Include Foods Rich in Omega-3
If you wish to reduce inflammation, you must bid adieu to foods rich in Omega 6. Include foods which have Omega 3. Refined vegetable oil and grain fed meat can increase inflammation. Since Americans consume a lot of Omega 6, the risk of inflammatory disease is much more. Inflammatory disease includes cancer as well. Eat wild fish, walnuts, chia seeds and almonds.
2. Eat Whole Foods
You must not eat extremely sugary fruits. Opt for berries which are low on sugar. Eat blueberries, strawberries and oranges. Leafy vegetables are good for your health. You can also include cruciferous vegetables. Strawberries have anti-inflammatory properties.
3. Say Hello to Healthy Fats
There are good fats and there are bad fats. Omega 3 is good fats and you must include it in your diet. Healthy saturated fats and monounsaturated fats are good for your body. You must avoid refined oil and opt for olive oil, coconut oil, avocados, nuts, seeds, and wild fish. Fish oil is good for your health! It does not harm your body.
4. Fit it into your budget
“If you keep good food in your fridge, you will eat good food.”
You need to design an anti-inflammatory diet which fits your budget. People feel that healthy foods are more expensive. If you care about your health, you can make little lifestyle changes. Eat at home and skip going to a restaurant. You will have more money to get the ingredients that you like. Go to a farmer’s market and pick the produce. You can also opt for frozen foods like fish.
5. The Lifestyle Factor
An anti-inflammation diet will help you but you need to go the extra mile. You have to clear up your mind and be miles away from stress. You can start meditating and avoid alcohol. Alcohol is toxic for your body. You must start exercising but make sure you do not go overboard. An hour of exercise in a day is good. Try brisk walking, yoga and home workouts.
Try different anti-inflammatory recipes which are cooked in olive oil or coconut oil.
The Greatest Way to Detox Your Body
If you wish to detox your body and feel lighter, you can do the 21 day anti-inflammatory diet. By doing this diet, you will be able to boost your metabolism and stabilize the blood sugar levels.
How to be fit in 1 week without exercise?
You can try the anti-inflammatory diet plan to be fit and take care of the inflammation. Here is a quick sample of anti-inflammatory diet meal plan which will help you to detox and lose weight.
1. Anti-inflammatory breakfast
- Banana Mango Turmeric Smoothie
- Flaxseed Porridge
- Potato Lentil Salad
- Chickpea Lettuce Wraps
- Tom Yum Soup
- Grilled Salmon Burgers
- Slow Cooker Jambalaya
- Cilantro Lime Chicken
- Plantain chips
- Spicy Roasted Cashews
- Roasted Rosemary Almonds
You can take a quick look at the anti inflammatory foods list pdf to know more about the foods that you can eat! You must include almonds, walnuts, tomatoes, olive oil, salmon, tuna, sardines, spinach and kale. The anti-inflammatory fruits include strawberries, blueberries and oranges.
Did you know that there is a special Dr. Weil anti inflammatory diet pyramid?
The pyramid includes foods that you must include in your diet. This is to treat inflammation. It is like a hierarchy. Here is the list of foods going top to bottom. The topmost one is the healthiest. This is a quick anti inflammatory foods list which was proposed by Dr Weil. This is the diet pyramid! What foods reduce inflammation in the body? Take a quick look!
- Vegetables and fruits (TOPMOST in the pyramid)
- Cracked and whole grains
- Healthy fats
- Seafood and fish
- Soy foods (whole)
- Omega-3 foods
- Skinless chicken
- Anti inflammatory Spices
Foods to Avoid
Here is a list of anti inflammatory diet foods to avoid:
- Refined flour
- Refined oil
- Saturated fat
- Artificial sweetener
- Fried Food
- Dairy products
If you are looking for the best anti inflammatory drinks then you must try beet juice, pineapple juice, turmeric tea, lemon and water mix, cucumber juice, kale juice, and watermelon and blueberry juice. Make sure that you are not adding any artificial sweeteners in the juice. This could be harmful for your body.
Words from the Wise
You can try anti inflammatory supplements that will help in reducing inflammation. Alpha lipoic acid, ginger and fish oil are good supplements. By following the diet plan and including supplements, you would be able to lead a healthy lifestyle.
Getting an inflammatory disease is not a pleasant thought! It takes away your enthusiasm and you would need to take extra care once you get the disease. Prevention is definitely better than the cure. You must follow an effective anti inflammatory diet plan! Try out different recipes and let the chef inside you create excellent dishes.
Make sure that you avoid Omega 6 foods and refined oil. It is toxic for you! Once you start following a plan, you will be on your way to making a fit and fabulous body!