Dexter Jackson - Anti-Inflammatory Diet: The Ultimate Beginners Guide to Ending Inflammation and Living a Pain-Free Life

Anti-Inflammatory Diet

The Ultimate Beginners Guide to Ending Inflammation and Living a Pain-Free Life

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Introduction

C ongratulations on downloading Anti-Inflammatory Diet and thank you for doing so.

The following chapters will discuss what the anti-inflammatory diet is. You will learn what exactly it is, and why it is a great diet option. There are several types of diets that are considered to be anti-inflammatory, but this will look at the diet at its core; without any fancy names.

There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible, please enjoy!

What is the Anti-Inflammatory Diet

I nflammation is a normal and natural healing process of the body. Inflammation happens when the body feels like it has to protect itself from something foreign. The problem is that it can end up becoming a chronic problem. When a person suffers from chronic inflammation, it can last for weeks, months, or years at a time. This can then lead to other major health problems. The good news is there are lots of things a person can do to help reduce their inflammation. A person can feel completely fine, while unknowingly having large amounts of inflammation.

The anti-inflammatory diet doesnt have a fancy or catchy name. You wont find anything telling you that you will drop a dress size in a week. In its essence, its not really a diet but a lifestyle and eating plan. Any of the diets out there that are said to be anti-inflammatory come from the same neighborhood. They will help the user have better overall health. The diet can help reduce blood pressure and triglycerides, control existing cardiac issues, reduce heart disease risks, and help soothe arthritic joints.

The average American typically consumes too many foods that contain lots of omega-6 fatty acids. These are typically located in fast food and processed foods. They dont consume enough foods with omega-3 fatty acids, these are located in supplements and cold water fish. Inflammation will start to set in if the balance of food is out of whack.

With this diet you consume the opposite of the normal American diet. Foods such as carbs, healthy monounsaturated fats, and low-fat proteins are the bulk of the foods that should be consumed.

You consume 2000 to 3000 calories a day depending on your activity level, weight, and gender. The diet is loosely based on the Mediterranean diet. As you get into different dietary components you will find more guidelines. You want to eat carbs that will lower and stabilize your blood sugar.

The good news is that this diet is completely free. The only thing you have to buy is the food that you consume. There isnt a website or subscription fee that you have to pay each month. The money you spend on the diet is the food you consume, and the books you may buy to learn more.

Over the years, it has been found that chronic inflammation causes some of the most serious illnesses. These include Alzheimers, many cancers, and heart disease. Things such as lack of exercise, stress, toxin exposure, and genetic predisposition can lead to chronic inflammation, but it has been discovered that food consumption plays a big role too. Knowing how foods can affect the inflammatory process is key to learning how to contain and reduce disease risks.

This diet wasnt started to help people lose weight, even though you probably will lose weight, nor is it a limited time eating plan. Instead, it gives you a way to buy and prepare foods that aid in inflammation reduction. The food choices are based on scientific information of what they are able to do to help your body keep optimal health.

Besides being able to reduce inflammation, the anti-inflammatory diet can provide protective phytonutrients, essential dietary fiber and fatty acids, minerals, vitamins, and steady energy.

This diet aims to add variety, consuming as many various fresh foods as possible, limiting consumption of fast and processed foods, and adding more veggies and fruits.

Calories

• The average adult should consume 2000 to 3000 calories every day
• Women, people who are less active, and small statured people can consume fewer calories
• Men, people who are active, and large statured people can consume more calories
• If activity level and consumed calories are taken into consideration, then weight shouldnt fluctuate too much
• Calorie distribution should be: 20-30% from protein, 30% from fat, 40-50% from carbohydrates
• Each meal should have protein, carbohydrates, and fats

Carbohydrates

• Adult women, on a 2000 calorie diet, will need to consume 160-200 grams of carbs
• Adult men need to consume 240-300 grams of carbs
• Carbs should come from less processed and less refined foods that are low glycemic index
• Consume fewer foods made from sugar and wheat flour such as; packed snack foods and bread
• Consume more whole grains like bulgur wheat and brown rice
• Consume sweet potatoes, beans, and winter squashes
• Pasta should be cooked al dente and consumed in moderation
• Try to avoid high fructose corn syrup

Fats

• 600 calories should come from fat in a 2000 calorie diet. This comes to about 67 grams. The ratio of saturated, monounsaturated, and polyunsaturated is 1:2:1.
• Lower your saturated fat intake.
• Extra virgin olive oil should be the main oil you cook with.
• Try to avoid using mixed vegetable, cottonseed, sunflower, safflower, and corn oil.
• Hydrogenated oils, vegetable shortening, and margarine should be avoided.

Protein

• Protein intake should be 80-120 grams on a 2000 calorie diet. Lower your amount of protein if you suffer from autoimmune disease, allergies, or have kidney or liver problems.
• Lower your amount of animal protein. Natural yogurt, cheese, and fish are the exception.
• Consume larger amounts of vegetable protein.

Fiber

• 40 grams of fiber should be consumed every day. This is easy to achieve if you increase your fruit intake.
• Cereals are a good fiber source. Check the labels to make sure they have five grams of bran and four grams of fiber per serving.

Phytonutrients

• Consuming a large variety of mushrooms, fruits, and veggies can protect you from age related diseases.
• Eat the rainbow when it comes to vegetables and fruits.
• Try to eat organic foods. Check to see what crops are more susceptible to having pesticide residues.
• Vegetables in the cabbage family should be consumed often
• Soy foods are a great food group