Anti-inflammatory diet: 5 kg less in 1 month –

Eating right and exercising are essential steps to losing weight. If the pointer on the scale still doesn’t go back, it’s important that you adopt a third measure: giving up foods suspected of triggering inflammation in the body – a silent process (you don’t feel pain or notice any signs of redness on the skin) that initially affects the fat cells.

This favors new fat stores and, with it, the vicious cycle of more inflammation, which can reach other parts of the body (the intestine, for example). There you go: the battle against extra pounds is even more difficult to win. Here, you will know what you can change on the menu to turn this game around and lose weight!

Lactose and gluten: villains?
Due to its allergenic potential, gluten (protein present in wheat and barley) and lactose (milk sugar) are considered to be the main factors responsible for inflammatory processes. But they are not always villains. “The recommendation to cut these nutrients from the diet is important for those who are sensitive to them. Otherwise, bread (wholemeal, of course) and milk can be kept on the menu without any problems”, explains endocrinologist Antônio Carlos Minuzzi, from Clínica Amaderm, in Rio de Janeiro.

How to know which is your case? Based on laboratory tests that assess food allergies. “They show whether your body responds well or poorly to gluten or lactose, in addition to revealing other aggressor foods – some totally unexpected, such as oranges, zucchini and eggplant”, explains Minuzzi, who, with the results of the tests, prepares a personalized diet .
Bread and Rice: Stick with Whole Grains
But there are democratic anti-inflammatory changes – that is, they are valid for anyone willing to improve the body’s response to the diet. They still guarantee mood and more beautiful skin. Start, then, with the basic measure: moderate the consumption of carbohydrates with a high glycemic index (GI), such as sweets, white rice, refined pasta and bread, in addition to regular soda and sugary juice. “Excessive consumption of carbohydrates with a high GI is a champion in triggering inflammatory processes in the body”, says the endocrinologist.

The damage on the scale is even greater when this habit is associated with an imbalance in the consumption of omega 6 (found in vegetable oils) and omega 3 (found in seeds and deep-sea fish). “These fatty acids are essential to the body, but the ideal proportion must be respected (one portion of omega 3 for every two, a maximum of four out of 6)”, wrote nutritionist Gisela Savioli in the book Tudo Pode, Mas Nem Tudo Me Convém (Loyola publisher).

She makes another warning: “Today, Brazilians consume much more omega 6, which gives a pro-inflammatory profile to the diet”. To consume them in the ideal proportion, put more sardines, tuna, salmon, chia and linseed on your plate and reduce corn, sunflower, soy or cotton oils, in addition to the industrialized products in which they are present.

Vegetables, fruits and spices: great allies

You should also invest in vegetables, fruits of different colors and spices: lemon, turmeric and oregano. Rich in polyphenols, substances with proven anti-inflammatory power, they are the stars of the menu that follows. Prepared by nutritionist Juliana Rocha, who works in partnership with endocrinologist Minuzzi, it aims to fight inflammation in the body and help you lose up to 5 kilos in 30 days!

dry body menu
With about 1300 calories and rich in anti-inflammatory foods, this diet has one more secret: it suggests consuming 1 gram of good fat for every 2 grams of good quality protein and 3 grams of low GI carbohydrates between ideal proportions. Complicated? Follow the menu!

Breakfast

Option 1: Shake of 1 measure of whey protein shaken with 3 strawberries, 1 glass (200 ml) of coconut water, 1/2 frozen acai pulp, 1 col. (soup) hydrated chia seed – soak the night before, 2 walnuts and 1 col. (soup) of light coconut milk

Option 2: Green juice of 1 apple, 1 Japanese cucumber, 1 small carrot, ginger to taste, 5 spinach leaves, 1 cabbage leaf and 1 col. (soup) of parsley beaten in a centrifuge or beat half the ingredients in a blender with a little water + 4-white omelette, 1 tbsp. (tea) olive oil or coconut oil, salt and 1 col. (soup) quinoa flakes + 1 slice of light wholemeal bread

Option 3: Protein cream of 1/2 measure of whey protein mixed with 1 pot of skimmed yogurt, 10 frozen strawberries, 1/2 banana, 1 col. (soup) of crushed linseed and ice to taste. Once ready, add 1 col. (soup) light granola
Morning snack

Option 1: 1 yellow fruit (orange, tangerine, peach, medlar)

Option 2: 3 almonds, 2 walnuts and 2 Brazil nuts

Option 3: 3 brown rice crackers with 3 col. (soup) of cottage cheese (or 1 Poleguinho Light cheese)

Lunch

Option 1: Lettuce, arugula, tomato and alfalfa sprout salad with 3 col. (soup) grated carrot. Season with lemon (or apple cider vinegar) and 1 col. (tea) of extra virgin olive oil and sprinkle 1 col. (soup) sunflower seed + 4 col. (soup) of brown rice + 1/2 ladle of beans + 1 large fillet (150 g) of fish (tuna, salmon) grilled

Option 2: Watercress, arugula, mint and celery salad as desired and 2 col. (soup) of boiled chickpeas. Season with lemon (or apple cider vinegar) and 1 col. (tea) of extra virgin olive oil and sprinkle 1 col. (soup) of sesame seeds + 1 large fillet (140 g) of grilled (or roasted) chicken with passion fruit sauce + 1 medium sweet potato roasted with 1 drizzle of extra virgin olive oil. sprinkle turmeric

Option 3: Chopped red cabbage, arugula, lettuce and parsley salad with balsamic vinegar and 1 tbsp. (tea) of extra virgin olive oil + 1 medium piece of cassava cooked with little salt (or 3 tablespoons of brown rice) + 1/2 ladle of beans (or lentils) + 1 large fillet (150 g) of baked fish

afternoon snack 1

Option 1: 1 red fruit (plum, apple, strawberry, pomegranate)

Option 2: 1 pot of low-fat yogurt with chopped papaya

Option 3: mix of 2 Brazil nuts with 4 almonds and 3 dried apricots

afternoon snack 2

Option 1: 1/2 cup (150 ml) of wholegrain grape juice diluted with water + 1 slice of wholegrain bread with 2 tbsp. (soup) of cottage cheese and black pepper and 1 drizzle of extra virgin olive oil

Option 2: Shake of 1 measure of whey protein shaken with 1 glass (200 ml) of coconut water (or mineral water), 1 pulp of frozen red fruits (raspberry, blackberry, strawberry), 1 col. (tea) of chia seed, 1/2 banana and 1 walnut

Option 3: Protein cream of 1/2 frozen açaí pulp (or strawberry) mixed with 1/2 measure of whey protein and 1 col. (tea) of chia seeds + 1 slice of wholemeal bread with 1 very thin slice of avocado and arugula seasoned with a little salt and 1 drizzle of extra virgin olive oil

To have lunch

Option 1: Avocado salad of 2 col. (soup) of chopped avocado, tomato, basil and olive. Season with black pepper, balsamic vinegar, a little salt and 1 drizzle of extra virgin olive oil + omelette with 2 egg yolks and 3 whites beaten with 2 col. (soup) rolled oats, 1 slice of chopped tofu and a little salt

Option 2: Lettuce, watercress and arugula salad as desired. Season with lemon (or apple cider vinegar), a little salt and 1 drizzle of extra virgin olive oil + 3 col. (soup) of cooked quinoa with little salt. Turn off the heat and add 1 slice of diced tofu, 1 drizzle of extra virgin olive oil and 2 chopped Brazil nuts + 1 medium filet (120 g) of roasted tuna with leek

Option 3: Lettuce salad with 1 medium slice of mango in strips, 1/2 diced tomato and sesame seed. Season with lemon (or apple cider vinegar), a little salt and 1 col. (tea) extra virgin olive oil + 2 col. (soup) of rice 7 cereals + 2 col. (soup) of boiled and sautéed pumpkin with garlic, 1 drizzle of extra virgin olive oil and parsley + 1 medium fillet (120 g) of sirloin steak seasoned with black pepper, ginger and cardamom and grilled with 1 tbsp. (coffee) extra virgin olive oil (or extra virgin coconut oil)

Supper

Option 1: 1 pot of natural skimmed yogurt (if you want to sweeten it, use stevia) with 1 tbsp. (dessert) ground flaxseed and ground cinnamon

Option 2: 1/2 papaya with 1 col. (dessert) of crushed linseed and 1 col. (soup) rolled oats + 1 glass (200 ml) of coconut water

Option 3: 1/2 cup (150 ml) oat milk mixed with 1 tbsp. (dessert) flaxseed and 1 fruit of your choice