The struggles of losing weight and the discipline and consistency it requires is well-known. Nowadays, many people of achieve their goal tend to share their journey on social media which becomes an inspiration to many.
Recently, Aanchal Chugh, a nutritionist, often shares details about her weight loss diet plans, healthy recipes, and workout routines on her Instagram page. Recently she shared how consuming an anti-inflammatory diet that helped her lose 25 kg during her weight loss journey.
She posted a week-long diet plan, including anti-inflammatory early morning drinks, breakfast, lunch, snacks, and dinner options. She added that the diet plan is an example of ‘how we can manage things through this diet’.
The nutritionist maintained that the key components of any anti-inflammatory diet is consuming fruits and vegetables, healthy fats, whole grains, herbs and spices, plant-based protein, green tea, and fermented foods.
She also warned that one should avoid processed and fried foods, refined carbs (white bread, sugar), sugary beverages and sodas, excessive alcohol, and red and processed meats.
Here is the 7-day anti-inflammatory diet for weight loss:
Day 1
- Early morning: Jeera + ajwain water and 5 soaked almonds
- Breakfast: 1 besan cheela with 20 gm of mint chutney
- Mid-morning: 1 fruit and 1 tsp of seeds on top
- Lunch: Quinoa chickpea bowl with vegetables
- Snacks: 30 gm makhana and 1 cup of peppermint tea
- Dinner: 150 gm cooked dal khichri
- Before bed: Fennel and ginger water
Day 2
- Early morning: Turmeric, ginger, and black pepper detox shot
- Breakfast: Warm oatmeal with oats, nut milk, and one fruit
- Mid-morning: Snack and 1 glass of beetroot kanji
- Lunch: 2 idli, 1 bowl of sambar, and 20 gm of coconut chutney
- Snacks: Sprout bhel
- Dinner: 1 beetroot tofu parantha
- Before bed: 1 cup of chamomile tea
Day 3
- Early morning: Lukewarm lemon water, 5 soaked almonds, and 2 walnuts
- Breakfast: Moong dal cheela and 20 gm mint chutney
- Mid-morning: 100 gm papaya and 1 tsp of pumpkin seeds
- Lunch: 30 gm rajma rice (100 gm) + 1 seasonal vegetable;e
- Snacks: 1 seed and date ladoo
- Dinner: Millet khichri
- Before bed: Tulsi, jeera, and ajwain water
Day 4
- Early morning: Lukewarm cinnamon water – use soaked cinnamon
- Breakfast: 5 soaked almonds and jowar vegetables uttapam
- Mid-morning: 1 glass of vegetable juice
- Lunch: Dal palak, 1 bajra roti, and 100 gm cucumber raita
- Snacks: 1 seed and date ladoo
- Dinner: Sauteed vegetables and 100 gm tofu
- Before bed: 1 cup of chamomile tea
Day 5
- Early morning: Turmeric, ginger, and black pepper detox shot + 5 soaked almonds
- Breakfast: 1 chickpea milled bread sandwich
- Mid-morning: 100 gm papaya + 1 tsp mix seeds
- Lunch: Lentil curry, 1 jowar roti, pumpkin sabji, and 100 gm curd
- Snacks: 30 gm humus and vegetable sticks
- Dinner: Tomato basil soup and 70 gm low-fat cheena paneer bhurji
- Before bed: Warm fennel seed water
Day 6
- Early morning: Jeera water and 5 soaked almonds
- Breakfast: 2 millet idli, 100 ml sambar, and 20 gm chutney
- Mid-morning: 1 glass of beetroot kanji
- Lunch: Tofu/paneer bhurji, 1 millet roti, and 100 gm yoghurt
- Snacks: 2 oranges
- Dinner: 1 roti, lentil curry, and 100 gm cucumber raita with tadka
- Before bed: Jeera and ajwain water
Day 7
- Early morning: Cinnamon and black raisin water (soaked), 5 soaked almonds, and 2 walnuts
- Breakfast: Vegetable upma and 10 gm peanuts
- Mid-morning: 1 glass of coconut and chia seed water
- Lunch: Kala channa curry, 100 gm steamed rice, and 1 green vegetable
- Snacks: 20 gm makhana and 1 cup of green tea
- Dinner: Vegetable dal and millet khichri -200 gm
- Before bed: Tulsi and ginger water
Chugh also shared 3 anti-inflammatory drinks that you can drink in your daily routine:
- Green tea with lemon
- Ginger, fennel and jeera seed water
- Star anise and cinnamon tea
Always consult an experts before starting any weight loss journey. Always seek the advice of your doctor with any questions about a medical condition.