Living Without Inflammation

Do you want to protect yourself from the full range of lifestyle diseases – all the same time? Here’s the solution you’ve been waiting for! This series is the guide to an anti-inflammatory lifestyle. It will help you to avoid injuries and illness and to live a longer healthier life. You’ll get good advice on exercise, sleep, stress, and other lifestyle factors that will either protect you against harmful inflammation or increase the risk. All the powerful ingredients and how to use them. There are lots of beneficial anti-inflammatory foods you can eat. Use them in delicious healthy meals.

WELCOME

HEALTHY & SLIM WITH THE SAME FOOD • The aim of the anti-inflammatory weight loss regime is to help you become healthy and slim at the same time. Anti-inflammatory food alone boosts health, but by flipping a few switches, this diet puts your body into fat-burning mode. This section teaches you how to secure this double win. It’s time to shape up and feel great.

Give the anti-inflammatory diet a slimming twist • Weight loss is fundamentally about creating a calorie deficit. In many cases, this means eating less, and this is also true with the anti-inflammatory weight loss strategy.

HIT GOALS by using the right strategies

THE VEGETABLE STRATEGY – filling fibre and protective antioxidants • This strategy is especially relevant if you want to combine anti-inflammatory power with weight loss, as one of the biggest bonuses of vegetables is their super low calorie count.

Antioxidants are gold for your cells • Vegetables, especially cabbage, provide plenty of antioxidants that strengthen your immune system and make your body more resilient.

One kilo of veg a day – here’s how • How do you maximise the benefits of vegetables? The answer is simple: eat lots. To get the full anti-inflammatory benefits, you have to become a grandmaster of vegetable consumption.

THE PLANT FAT STRATEGY – anti-inflammatory monounsaturated fatty acids (MUFA) • It’s a common misconception to think that fat must be cut from your diet if you want to lose weight. The trick to anti-inflammatory weight loss is to eat fat-conscious, not fat-shy.

THE FISH STRATEGY - immune-boosting omega-3 • Oily fish is a cornerstone of anti-inflammatory nutrition, because despite its relatively high calorie content, fish provides nutrients that are indispensable in a health-boosting diet.

How to get enough omega-3 • Research suggests that small to moderate amounts of omega-3 fatty acids have virtually no effect, while high quantities have a very positive impact on the body’s ability to fight inflammation.

THE FRUIT STRATEGY – gut-friendly anthocyanins from powerful berries • In many ways, there’s so much overlap between fruit and veg that they could almost be lumped together. Almost. When it comes to weight loss, however, they need separating due to significant differences in calorific density.

BOOSTER STRATEGIES – Ginger, turmeric and probiotics • There are a few more foods to consider for your anti-inflammatory diet. These little health boosters provide few calories while contributing to healthier gut flora that helps control your appetite.

LOSE WEIGHT WITHOUT FEELING HUNGRY • You need to eat protein and healthy fats, even when trying to lose weight. They keep you full and reduce or eliminate inflammation while shrinking your waistline centimetre by centimetre. Here, we take a closer look at several other food and mealtime buttons you need to push to find the right balance for successful anti-inflammatory weight loss.

Maximise proteins – and burn more calories • Appetite control is so much easier if you consume plenty of proteins when you’re on a diet. That’s because protein offers greater satiety than other nutrients, meaning you feel fuller for...