Vidya Balan's 10-kg weight loss through an anti-inflammatory diet starts with a simple process

'Go easy on your food, you don't want to gain weight and regret later,' people who are a bit chubby might have heard these words quite often in their lives. However, their weight might not decrease even if they lower their food intake or engage in intense exercise. Many are unaware that they might be gaining weight due to inflammation, not fat. There is no point in following any diets or indulging in heavy workouts without realising this fact. Famous Bollywood actress Vidya Balan, who had been at the receiving end of severe body-shaming comments and trolls for years, also went through a similar situation in her weight loss journey. 

“I tried multiple diets and exercises, but lost weight and then regained it. Although I clearly understood that changes were happening in my body, I couldn’t say exactly what was happening. It then led to severe mental stress. It was a nutrition team based in Chennai that suggested my weight issue may be due to inflammation rather than fat. I started eating the right food at the right intervals instead of totally giving up food,” Viday mentioned in an interview with a national portal. Later, actress Jyothika also revealed that she had shed up to 9 kilos in just 3 months by following the diet recommended by Vidya. Besides, actors Madhavan and Samantha also follow the now viral anti-inflammatory diet. What is it all about? Dr Manju P George, chief dietician, VPS Lakeshore Hospital, Kochi, explains: 

What is an anti-inflammatory diet?
Inflammation, which is part of the body’s immune system, is its natural defence response to injuries or infections, preventing the entry of viruses and bacteria. However, in some people, inflammation can occur frequently, leading to weight gain. The Chennai-based nutrition team had said that Vidya Balan’s weight gain was more due to inflammation and not fat deposits. Chronic inflammation could be dangerous as it may further lead to a heart attack and stroke. Besides, it could adversely affect insulin’s ability to regulate blood sugar, leading to type 2 diabetes. Stress and drug addiction are also causes of inflammation. 

Anti-inflammatory diet
•Fruits, vegetables and grains: Avocados, blueberries, grapes, cranberries, apples and citrus fruits are storehouses of antioxidants. 
•Carrot that has beta carotene, bell pepper with vitamins A and C as well as shallots with vitamin C helps in reducing inflammation. 
•Oats, plantains and yoghurt are excellent probiotics that should be included in a regular diet. 

•Healthy fats like olive oil, tuna, mackerel, chia seeds and flaxseeds that are excellent sources of omega-3.
•Garlic, ginger, turmeric and cinnamon should be strictly included in your diet. Pepperin, a compound found in pepper, has amazing anti-inflammatory properties. Besides, you also sip on green tea, turmeric milk and ginger tea for additional benefits. 

Follow this daily diet chart
Breakfast
Starting the day with a glass of lukewarm water mixed with a few drops of lemon juice kickstarts digestion, hydrates the body, and helps with nutrient absorption, too. Breakfast should be fibre-rich, with options like oats mixed with fruits, nuts and chia seeds. Greek yoghurt (mixed with a teaspoon of honey, flaxseeds and berries) and healthy smoothies are also great breakfast choices. 

Snacks
You could choose from apples, almond milk, walnuts or turmeric milk. 
Lunch
Brown rice with paneer or chicken is a protein-packed lunch. You could add lots of vegetables or a salad (with mixed veggies and olive dressing) on the side. You could wash it all down with a glass of refreshing lemonade. 
Evening snacks
A few almonds or a fruit could be enjoyed as an evening snack. 

Dinner
Easy-to-digest food items could be added to the dinner menu. Vegetable soups and rice or roti with dal are some of the healthier options. Do not forget to drink a glass of lukewarm turmeric milk, as it aids digestion and improves sleep quality. Moreover, it helps detoxify the body before bed.
Here’s how to recognise inflammation
Inflammation could be caused by changes in diet, mental stress and lack of sleep. There are medical tests to recognise such inflammation-inducing factors. A person who has been active and is suddenly feeling extreme fatigue is also a symptom of inflammation. The patient’s diet chart and eating patterns would also be analysed in such tests. 

How the diet should start
Solving any deficiencies or nutrient gaps would be the first step in regulating the diet. Some people might be intolerant of certain foods. For instance, lots of people suffer from lactose intolerance. The experts would study such preferences to eliminate certain food items from their diet. In the next stage, food that boosts immunity would be added. Besides, unhealthy foods like junk food and soft drinks would be completely avoided. An anti-inflammatory diet could also be described as another form of a balanced diet.