Home Diet The 21 Days Anti Inflammatory Diet: Recipes, Meal Plan, Weekly Menu, Food Lists

The 21 Days Anti Inflammatory Diet: Recipes, Meal Plan, Weekly Menu, Food Lists

What is inflammation and how does it affect us?

You must have heard of the word “inflammation” and “anti-inflammatory pills” at some point in your life. Inflammation is how your body reacts when it is faced with some threat. These threats can be stress, a virus, an infection, a bacteria, or something that can be very toxic. When any of these substances enter, your body senses it; so, as a result, it activates its army: the proteins that are supposed to protect your cells and organs. When the person is healthy, inflammation can seem to be a good friend as it shows a definite engagement towards a host or anything that can be harmful to the normal functioning of your entire organism. In case your body’s response becomes overprotective, then the inflammation will turn against its host and itself becomes a source of worry to us.

Here are some factors that can trigger inflammation:

  • Viruses
  • Bacteria
  • Auto-immune diseases
  • Diets rich in sugar
  • Diets rich in fat
  • Stress

When these factors are left to accumulate and trigger inflammations, they can lead to many health problems in the short and long run. One way to understand an inflammation is by looking at yourself and your body’s responses when fighting a cold or a sore throat. Your body’s temperature rises, your throat will turn red and swollen, and you will have swollen glands. These possible reactions such as fever, redness, and swelling mean that your body is sending white blood cells to war against the infection of illness until it goes away. When you are stressed, C-reactive proteins are released into your blood and travel throughout the body. These proteins are what show us how much inflammation we have in our system. When stress and other factors stay too long in our body, the C-reactive proteins will remain elevated, which will cause chronic diseases.

Inflammation can lead to the following issues:

  • Cardiovascular diseases, blood clots, heart attacks
  • Rheumatoid arthritis
  • Psoriasis
  • Celiac disease
  • Cancer
  • Sleep disorders and disturbances
  • COPD
  • Chronic bronchitis
  • Insulin resistant
  • Difficulty losing weight
  • Inflammatory bowel diseases
  • Osteoporosis
  • Wrinkles
  • Depression

The 21 day anti-inflammatory diet

Now that you understand the significant role inflammation has on your body, here is one way of dieting to get rid of these risks and keep your body away from an overactive inflammatory reflex. The 21 day anti-inflammatory diet helps you understand what food is causing inflammation. You will start embracing a healthy lifestyle where toxins are released from your system. This diet does help you lose weight. The system is neither a low carb diet nor a vegan diet. It is one of the best diets to keep you on tract, feeling younger and healthier than ever.  It will let you have authentic diet recipes, go back to enjoying life, and become energetic once again. From the food list or a diet book, you will be able to put together your meals with ease. For kids, life is very simple and full of happiness; when you become an adult, stress starts interfering with your mood, lifestyle and health.

The 21 day anti-inflammatory diet: The meal plan

Here is how the 21-day anti-inflammatory diet works. You need to cut down on the foods that are triggering inflammation in your body and replace them with others that promote general well-being. Think of this system as a full body detox diet. Put together meals made with the right ingredients, and you are all set.

Before you put together your meals, you need to know the kinds of food that help promote the desirable effect on your body. These are:

  • Tomatoes
  • Green leaves like spinach and kale
  • Salmon and tuna
  • Pickled food
  • Nuts
  • Olive oil (the extra virgin one)
  • Avocado
  • Coconut oil
  • Fruits such as berries; For example, cherries contain anthocyanins that are potent antioxidants.
  • Pumpkins. These are excellent sources of beta-cryptoxanthin

When on this system, you need to lower your intake of processed food and go more towards a more natural method. Here is a sample week.

Day 1:

Breakfast: Have an oatmeal bowl with some dried cherries and coconut flakes

Lunch: A pumpkin soup with some olive oil

Dinner: Poached eggs with potatoes and a side garden salad. Eggs are rich In omega-3.

Day 2:

Breakfast: Raspberry smoothie.

Lunch: Tuna salad made the Mediterranean style with low sodium tuna, mixed greens and olives

Dinner: Bean and turkey Chili stew. Pick canned beans that are low in salt. Top it with some non-fat Greek yogurt.

Day 3:

Breakfast: Oatmeal with ginger breadcrumbs and cinnamon

Lunch: Kale Caesar salad with a side grilled chicken wrap

Dinner: Cooked Tilapia fish with some pecans and rosemary and a side green salad.

Day 4:

Breakfast: Apple Ginger Muffin

Lunch: Fruit salad with pomegranate vinegar dressing

Dinner: Stuffed red peppers made in the Italian style.

The 21 day anti-inflammatory diet: recipes

While the menu can be extensive, here are a few recipes that you can prepare when you are following this 21-day anti-inflammatory diet.

  • The stuffed Italian peppers: These are made with lean ground turkey, red bell peppers, spaghetti sauce (low in sodium), basil and oregano, salt and pepper, chopped spinach, and parmesan. Each serving is ½ pepper and contains 150 calories with only 2g of fat. The recipe, on the other hand, has about 20g of proteins and 11g of carbohydrates.
  • The ginger apple cupcake: This sweetness contains almonds, raw sugar, chopped ginger, linseeds, buckwheat flour, brown rice flour, corn flour, cinnamon, baking soda, ginger, sea salt, rhubarb, apples, almond milk, olive oil, eggs, and vanilla.
  • Raspberry smoothie: This recipe contains avocados, orange juice, raspberry juice and raspberries
  • Blueberry smoothie: This fantastic drink includes 1 cup of blueberries, plain yogurt, low-fat milk and condensed milk.

Other ways to lose weight

While the anti-inflammatory diet is very beneficial for your health and makes you lose weight fast, some might prefer to go for a structured food like the Atkins diet recipes where all you have to do is go very low on carbohydrates and high on fat and proteins. Some might wonder: what is a low carb diet and how does it work? It is simple. The body needs energy to function correctly. When you deprive it of carbs; you are providing it a new source of energy: the fat you eat and that is already contained in your body. Very similar to the Atkins diet is the keto diet menu where you provide your body with fat to use up for fuel.

Many have tried the Mediterranean diet meal plan and loved it! It is a healthy system that is based on using authentic recipes from countries located on the Mediterranean Sea. This diet is full of olive oil, fruits, and vegetables. It also believes in the power of red wine for your heart and general well-being.

The macrobiotic diet, on the other hand, is supposed to be one of the healthiest systems for what it offers from health benefits for the body. It opts for quinoa, oat, millet, spelt, rye and teff to balance your body’s yin and yang.  The diet is also rich in legumes and sea vegetables.

Finally, the wheat belly diet plan is a system that helps you lose weight and prevents you from gaining it back.

Whatever system you pick to lose the weight, make sure you do not change anything in its recommendations and choice of food. One should select the right diet for their own unique situation, to make sure that they will be following it literally and without hesitations. When you understand the benefits that a system has for you, you tend to keep going with it until you lose all the extra weight that has been bothering you for a while.