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7-Day Anti-inflammatory Indian Diet Plan for Weight Loss

Published on: Jan 31, 2025
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If you’re struggling with weight loss and find that losing those kilos feels like a constant nightmare despite your best efforts, you’re definitely not alone. Many people experience that frustrating cycle where diets and intense workouts don’t seem to make a difference.

Recently, Indian celebrities like Vidya Balan and Samantha Prabhu recently shared how switching to an anti-inflammatory diet helped them achieve their weight loss goals. Since then, social media has been buzzing with success stories of people breaking free from the struggle, with the anti-inflammatory diet taking centre stage.

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So the question is –

What Exactly is Inflammation?

Let’s talk about inflammation. It’s your body’s way of protecting itself when something isn’t right – like when you get a cut or catch a cold. In those cases, inflammation is actually a good thing.

That redness or swelling you notice? That’s an inflammation. It’s your body working hard to heal.

But here’s the tricky part. When inflammation sticks around for too long, it turns into a problem. This is called chronic inflammation, and it doesn’t show up with obvious signs like a fever. Instead, it works in the background, slowly affecting your body and leading to various health problems, including weight gain, heart disease, diabetes, and even joint pain.

You can actually measure inflammation in your body with a simple blood test, like the C-reactive protein (CRP) or erythrocyte sedimentation rate (ESR) test, which checks for signs of inflammation.

The good news is that when you focus on reducing inflammation, your body finds it easier to burn fat, regulate appetite, and stay energised. One of the ways in which you can reduce inflammation is by switching to an anti-inflammatory diet.

Does Inflammation Affect Weight Loss?

Yes, it does. When your body is inflamed for a long time, it can make weight loss much harder.

Inflammation slows down your metabolism, makes your body store more fat (especially around the belly), and even confuses your hunger signals – making you feel hungry when you don’t actually need food. It’s frustrating because no matter how much effort you put in, your body isn’t responding the way it should.

However, small changes in your diet can help, and eating more anti-inflammatory foods is one of them. So, what is an anti-inflammatory diet?

What is an Anti-Inflammatory Diet?

An anti-inflammatory diet involves eating foods that help your body heal and rejuvenate faster. This diet uses simple foods that are easily available in most Indian kitchens, and it’s scientifically backed.

It includes foods like vegetables, fruits, nuts, and healthy fats that can help reset your body, support your metabolism, and make weight loss feel more natural.

How to Plan a Meal for an Anti-Inflammatory Diet?

Here’s a simple guide to planning your meals for an anti-inflammatory diet:

1. Go for Whole, Natural Foods

The base of an anti-inflammatory diet is whole, minimally processed foods that are rich in nutrients.

  • Include: Fresh fruits, vegetables, whole grains, nuts, seeds, and legumes.
  • Avoid: Packaged foods like instant noodles, ready-to-eat curries, and processed cheese slices; namkeens like aloo bhujia; sweets like gulab jamun, jalebi and packaged biscuits with high sugar content including cream biscuits or glucose biscuits; white bread, maida-based parathas, and naans.

2. Pick Anti-Inflammatory Ingredients

Certain foods that have proven anti-inflammatory properties are:

  • Spices: Haldi (turmeric), adrak (ginger), dalchini (cinnamon), jeera (cumin), and kali mirch (black pepper0
  • Healthy Fats: Replace refined oils with healthier options like cold-pressed coconut, groundnut, or mustard oil. Use desi ghee sparingly for its rich flavour and health benefits.
  • Omega-3 Rich Foods: Include alsi (flaxseeds), sabja (basil seeds), and akhrot (walnuts) in your meals. If you eat fish, opt for bangda (Indian mackerel) or pedvey (sardines) for a good dose of Omega-3 fatty acids.

3. Balance Your Macros

Ensure each meal has a healthy balance of carbohydrates, proteins, and fats to keep you satiated and energised.

  • Carbs: Opt for complex carbohydrates like rajgira (amaranth) or bajra, daliya or jowar for breakfast options.
  • Proteins: Incorporate plant-based proteins including moong dal, chana dal, toor dal, and rajma, into your diet. Non-vegetarians can incorporate tandoori chicken, grilled fish like rohu or pomfret, or egg curry cooked with minimal oil and spices.
  • Fats: Use healthy fats in moderation for cooking or as dressings.

4. Make Your Plate Colourful

A variety of colours on your plate ensures you’re getting a range of vitamins, minerals, and antioxidants.

  • Greens: Palak (spinach), methi (fenugreek leaves), sarson (mustard greens), and broccoli.
  • Reds: Tomatoes, red peppers, lal amaranth (red amaranth leaves), and anar (pomegranate).
  • Yellows/Oranges: Carrots, turmeric, and papayas.
  • Purples: Beetroot, baingan (brinjal), and jamun (Indian blackberry).

5. Be Mindful of Cooking Methods

The way you cook your food can impact its anti-inflammatory benefits.

  • Best Choices: Steaming, grilling, baking, or sautéing with minimal oil.
  • Avoid: Deep-frying or overcooking, as it can lead to the formation of harmful compounds.

6. Stay Hydrated

Drink plenty of fluids to flush out toxins and stay healthy.

  • Best Choices: Water, green tea, tulsi tea, or infused water with lemon and mint.
  • Avoid: Sugary drinks, sodas, and excessive caffeine.

7. Plan Snacks Wisely

Snacking can often derail even the best intentions. Opt for anti-inflammatory snacks to keep hunger at bay.

  • Good Choices: A handful of almonds, walnuts or roasted chickpeas, or fresh fruit like apples or berries.
  • Avoid: Packaged namkeen like bhujia or sev, cream-filled biscuits, fried snacks like samosas, pakodas, or chips or sugary treats like gulab jamun or rasgulla.

8. Prep Ahead of Time

Meal prepping saves time and ensures you have healthy options readily available. Prepare a weekly menu with meals and snacks.

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7-Day Anti-Inflammatory Indian Diet Plan for Weight Loss

Here’s a 7-day sample meal plan that’s simple, easy to follow, and perfect for the Indian palate!

Day 1

Meal Menu
Early Morning Warm water with freshly squeezed lemon and a pinch of turmeric
Breakfast Moong dal cheela with mint chutney and a small bowl of papaya
Mid-Morning Snack 5-6 soaked almonds and 2 walnuts
Lunch Brown rice with palak dal, a side of cucumber salad, and a teaspoon of desi ghee
Evening Snack Roasted makhanas with a dash of black pepper and turmeric
Dinner Grilled tandoori chicken or grilled paneer with a side of sautéed veggies (carrots, beans, and capsicum)

Day 2

Meal Menu
Early Morning Tulsi tea or ginger lemon tea
Breakfast Ragi daliya with jaggery and topped with flaxseeds
Mid-Morning Snack A small guava or orange
Lunch Bajra roti with methi sabzi and a bowl of curd with jeera powder
Evening Snack A small bowl of sprouts sprinkled with a little chaat masala
Dinner Baingan bharta (mashed roasted brinjal) with jowar roti

Day 3

Meal Menu
Early Morning A glass of amla juice (Indian gooseberry) diluted with water
Breakfast Poha with peanuts and curry leaves
Mid-Morning Snack A banana or a few dates
Lunch Multigrain roti with lauki (bottle gourd) sabzi and dal tadka
Evening Snack A small bowl of curd with a sprinkle of chia seeds
Dinner Grilled pomfret fish (or tofu for vegetarians) with stir-fried spinach and garlic

Day 4

Meal Menu
Early Morning Warm water with apple cider vinegar (if suitable for you)
Breakfast Idli with sambar and coconut chutney
Mid-Morning Snack A fresh seasonal fruit like papaya
Lunch Rajma (kidney beans) curry with brown rice and a side of salad
Evening Snack Coconut water and a handful of peanuts
Dinner Masoor dal soup with a side of sautéed mushrooms and a millet roti

Day 5

Meal Menu
Early Morning Warm water with ajwain (carom seeds)
Breakfast Multigrain paratha and homemade pickle
Mid-Morning Snack Fresh coconut water with some malai
Lunch Methi thepla with curd and a bowl of sautéed beans
Evening Snack A few roasted chana (chickpeas)
Dinner Vegetable stew with a side of ragi roti

Day 6

Meal Menu
Early Morning Ginger, fennel and jeera seed water
Breakfast Daliya upma with a mix of colourful veggies and a dash of lime
Mid-Morning Snack A handful of mixed seeds (sunflower, pumpkin, and chia)
Lunch Pesarattu (green gram dosa) with coconut chutney and a small bowl of sambhar
Evening Snack A bowl of fruit salad sprinkled with cinnamon
Dinner Vegetable khichdi made with dal, brown rice, and lots of vegetables like beans, carrots, and peas

Day 7

Meal Menu
Early Morning A glass of warm turmeric milk (made with almond milk)
Breakfast Upma made with broken wheat, topped with fresh coriander
Mid-Morning Snack A small apple or a handful of soaked raisins
Lunch Chana masala (chickpea curry) with steamed basmati rice and a side of sautéed vegetables
Evening Snack A cup of green tea with a handful of nuts
Dinner Bajra khichdi with ghee and a fresh green salad

How We at Fitterfly Can Help You?

This 7-day anti-inflammatory Indian diet plan is more than just a weight-loss strategy; it’s a holistic approach to better health. With celebrity endorsements and countless success stories, it’s a lifestyle worth exploring.

At Fitterfly, we understand that achieving and maintaining a healthy weight is not just about dieting but about creating long-lasting habits that work for your unique lifestyle.

Our expert team offers personalised programs that can guide you through your journey of weight loss, balanced nutrition, and improved overall well-being.

Start your journey today – because the only thing standing between you and your weight loss goals is the decision to begin!

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Click here to get started today!

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Disclaimer

This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

How can I reduce inflammation in 7 days?

Reducing inflammation in seven days may involve consuming anti-inflammatory foods like fruits, vegetables, whole grains, and healthy fats. Hydration, regular physical activity, stress management, and avoiding inflammatory foods (e.g., processed foods, sugars, and trans fats) may also help. However, lasting results might take more time depending on the underlying cause of inflammation.

What is the most anti-inflammatory meal?

A meal rich in omega-3 fatty acids, antioxidants, and fibre can be considered anti-inflammatory. Examples include a bowl of quinoa with grilled salmon, mixed vegetables (like spinach, kale, or bell peppers), and olive oil. Spices like turmeric and ginger can also enhance the anti-inflammatory effect.

Is Indian food anti-inflammatory?

Indian food can be anti-inflammatory, especially when it incorporates ingredients like turmeric, ginger, garlic, and a variety of spices. Whole grains, legumes, and vegetables commonly used in Indian cuisine may also support an anti-inflammatory diet. However, it depends on the specific dish and preparation methods.

Can you lose weight on an anti-inflammatory diet?

An anti-inflammatory diet can contribute to weight loss, especially if it emphasizes whole, nutrient-dense foods, reduces processed foods, and balances calorie intake. However, weight loss also depends on other factors like portion control, exercise, and overall lifestyle.

How long does it take to see results from an anti-inflammatory diet?

The time it takes to see results from an anti-inflammatory diet can vary. Some individuals may notice improvements in a week, such as reduced swelling or better digestion, while others may take longer, especially if they are addressing chronic inflammation.

What happens to your body when you go on an anti-inflammatory diet?

An anti-inflammatory diet can reduce chronic inflammation, improve joint health, support immune function, and possibly reduce the risk of chronic diseases like heart disease and diabetes. It can also help improve digestion and skin health. However, individual responses may vary.

What foods are bad for inflammation?

Foods that may promote inflammation include those high in refined sugars, trans fats, and processed foods, such as sugary snacks, fried foods, and refined grains. Reducing the intake of these foods can help decrease inflammation.

Which dal is anti-inflammatory?

Lentils (dal), particularly yellow and red lentils, are known to have anti-inflammatory properties due to their high fibre and antioxidant content. Adding turmeric or ginger while cooking dal can further enhance its anti-inflammatory effects.

- By Fitterfly Health-Team

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