Planning To Lose Weight? Here Is A 7-Day Anti-Inflammatory Diet Plan By Nutritionist Aanchal Chugh

A weight loss journey can often feel like riding a rollercoaster, with its share of ups and downs and unexpected cravings that can throw you off track. And when it comes to weight loss, there are over a thousand tips and tricks doing the rounds on the internet. From home remedies and diets to workout routines, different individuals have different ideas of weight loss regimes to share. Now, Instagram user and nutritionist Aanchal Chugh, who claimed to have lost up to 25 kg, recently shared a special diet plan on her page that helped her shed kilos during her weight loss journey.

In a recent post, the nutritionist talked about consuming an anti-inflammatory diet to ease the process and promote overall well-being. The user posted a week-long diet plan, including anti-inflammatory early morning drinks, breakfast, lunch, snacks, dinner, and other options. Check below the anti-inflammatory diet plan to know how you can manage things through this diet.

7-Day Anti-Inflammatory Diet for Weight Loss

Day 1

• Early morning: 5 soaked almonds and jeera + ajwain water
• Breakfast: 1 besan cheela with 20 gm of mint chutney
• Mid-morning: 1 fruit and 1 tablespoon of seeds on top
• Lunch: Quinoa chickpea bowl with vegetables
• Snacks: 1 cup of peppermint tea and 30 gm makhana
• Dinner: 150 gm cooked dal khichri
• Before bed: Fennel and ginger water

Day 2

• Early morning: Ginger, turmeric, and black pepper detox shot
• Breakfast: Warm oatmeal with oats, nut milk, and one fruit
• Mid-morning: Snack and 1 glass of beetroot kanji
• Lunch: 2 idli, a bowl of sambar, and 20 gm of coconut chutney
• Snacks: Sprout bhel
• Dinner: 1 beetroot tofu paratha
• Before bed: 1 cup of chamomile tea

Day 3

• Early morning: Lukewarm lemon water, five soaked almonds, and two walnuts
• Breakfast: Moong dal cheela with 20 gm mint chutney
• Mid-morning: 100 gm papaya and 1 tablespoon of pumpkin seeds
• Lunch: 30 gm rajma rice (100 gm) + 1 seasonal vegetable
• Snacks: 1 seed and date ladoo
• Dinner: Millet khichri
• Before bed: Tulsi, jeera, and ajwain water

Day 4

• Early morning: Lukewarm cinnamon water
• Breakfast: 5 soaked almonds and jowar vegetable uttapam
• Mid-morning: 1 glass of vegetable juice
• Lunch: Dal palak, 1 bajra roti, and 100 gm cucumber raita
• Snacks: 1 seed and date ladoo
• Dinner: Sauted vegetables and 100 gm tofu
• Before bed: 1 cup of chamomile tea

Day 5

• Early morning: 5 soaked almonds and turmeric, ginger, and black pepper detox shot
• Breakfast: 1 chickpea-milled bread sandwich
• Mid-morning: 100 gm papaya + 1 tablespoon mixed seeds
• Lunch: Lentil curry, 1 jowar roti, pumpkin curry, and 100 gm curd
• Snacks: 30 gm humus and vegetable sticks
• Dinner: Tomato basil soup and 70 gm low-fat cheena paneer bhurji
• Before bed: Warm fennel seed water

• Day 6

  • Early morning: Jeera water and 5 soaked almonds
  • Breakfast: 2 millet idli, a bowl of sambar, and 20 gm chutney
  • Mid-morning: 1 glass of beetroot kanji
  • Lunch: Paneer bhurji, 1 millet roti, and yoghurt
  • Snacks: 2 oranges
  • Dinner: 1 roti, lentil curry, and 100 gm cucumber raita with tadka
  • Before bed: Jeera and ajwain water

  Day 7

  • Early morning: Cinnamon and black raisin water, 5 soaked almonds, and 2 walnuts
  • Breakfast: Vegetable upma and 10 gm peanuts
  • Mid-morning: 1 glass of coconut and chia seed water
  • Lunch: Kala channa curry, 100 gm steamed rice, and 1 green vegetable
  • Snacks: 20 gm makhana and a cup of green tea
  • Dinner: Vegetable dal and millet khichri -200 gm
  • Before bed: Tulsi and ginger water

  At the end, the nutritionist also shared 3 anti-inflammatory drinks that one can drink in their daily routine. They are green tea with lemon, ginger, fennel, and jeera seed water, and star anise and cinnamon tea.

  Anti-Inflammatory Diet: Key Components

  The key components to include in your diet are fresh fruits and vegetables, including blueberries, blackberries, strawberries, cherries, kale, spinach, and broccoli. You should also add whole grain foods, healthy fats, herbs and spices, plant-based protein, and fermented foods. Moreover, the nutritionist suggested consuming green tea instead of the regular milk tea.

10 Ayurvedic Teas to Calm Your Mind and Rejuvenate Your Spirit

 

Ayurvedic Teas to Calm Your Mind: Ayurvedic Teas to Calm Your Mind: Are you someone who loves to start the day with a cup of freshly brewed tea? What if we tell you that adding just a few more tweaks to this habit can enhance your overall health and mental well-being? Yes, you read that right! This one cup of tea enhanced with some Ayurvedic herbs can keep you mentally healthy and strong.

 

As per Ayurvedic principles, imbalances in our doshas Vata, Pitta, and Kapha can lead to stress, anxiety, and a lack of vitality. Herbal teas, a concoction of natural ingredients when consumed first thing in the morning work as the best tool that can naturally help restore balance and foster your mental well-being.

 

10 Ayurvedic Teas To Soothe Your Mind and Soul

Here are the top 10 Ayurvedic teas that can help calm your mind and rejuvenate your spirit naturally:

 

Chamomile Tea

Chamomile tea is renowned for its calming properties. It contains apigenin, an antioxidant that binds to receptors in the brain, promoting sleepiness and reducing insomnia. Sipping chamomile tea before bed can help soothe your mind and prepare you for a restful night's sleep.

 

Ashwagandha Tea

Ashwagandha, often referred to as Indian ginseng, is an adaptogen that helps combat stress. Drinking ashwagandha tea can promote relaxation and improve overall mental health. Its calming effects can also enhance focus and concentration, making it a great choice for those facing a busy day ahead.

Lavender Tea

Lavender tea is not only fragrant but also incredibly soothing. The aroma of lavender has been shown to lower heart rate and blood pressure, promoting a sense of calm. Incorporating lavender tea into your evening routine can help ease anxiety and stress, preparing you for a peaceful night.

 

Lemon Balm Tea

Lemon balm, a member of the mint family, has been used for centuries to relieve stress and anxiety. Its mild sedative properties make it an excellent choice for promoting relaxation. Drinking lemon balm tea can also improve mood and cognitive function, making it perfect for those feeling overwhelmed.

 

Peppermint Tea

Peppermint tea is not only refreshing but also beneficial for mental clarity. Its invigorating aroma can help enhance focus and concentration while also providing a calming effect on the mind. This duality makes peppermint tea a wonderful choice for both relaxation and productivity.

 

Ginger Tea

Ginger tea is well-known for its digestive benefits, but it also has calming properties. The warmth of ginger can soothe the stomach and promote relaxation. Drinking ginger tea can be particularly comforting during stressful times, helping to ease tension in both the body and mind.

 

Tulsi Tea

Also known as holy basil, tulsi tea is revered in Ayurveda for its ability to balance the mind and body. It is an adaptogen that helps the body cope with stress. Regular consumption of tulsi tea can lead to improved mood, reduced anxiety, and enhanced overall well-being.

 

Rooibos Tea

Rooibos tea is naturally caffeine-free and rich in antioxidants. Its sweet, nutty flavor makes it a delightful evening drink. Rooibos tea has calming effects, making it an excellent choice for unwinding after a long day.

 

Hibiscus Tea

Hibiscus tea is not only vibrant in color but also offers a range of health benefits. It can help lower blood pressure and promote relaxation. Drinking hibiscus tea can be a refreshing way to soothe the mind and body, especially during hot weather.

 

Valerian Root Tea

Valerian root is often used as a natural remedy for insomnia and anxiety. Drinking valerian root tea can help promote relaxation and improve sleep quality. It is especially beneficial for those who struggle with racing thoughts at night.

 

So, what are you waiting for? Add these herbal teas to your diet and see the magic it does to your mental health and overall well-being.

The Surprising Lemon Water Benefits for Your Health

 

Looking for a very simple yet effective way to boost your health? Go for none other than  lemon  water! This refreshing beverage is loaded with antioxidants and vitamins that can immensely benefit your overall health. From supporting the digestive and immune systems to improving skin and heart health, the lemon water benefits are remarkable. Let's explore the blog and discover the amazing benefits of drinking lemon water for your health.

10 Incredible Lemon Water Benefits For Your Health

Here's how lemon water can make a huge difference in your health!

1. Boosts Immune System

Lemon is highly rich in vitamin C which is a potent antioxidant, strengthening the immune system. By promoting the body's defense mechanisms, lemon water can prevent infections and a common cold. 

2. Improves Digestion

Lemon water stimulates bile production which is important for digesting fats. In addition, the citric acid in it helps with effective nutrient absorption and smooth digestion. It contains soluble fiber and according to one study, this fiber improves gut health and lowers digestion of starches and sugar.

3. Promotes Heart Health

Consuming vitamin C-rich drinks like lemon water can lower the risk of heart disease and stroke. The fiber present in the white exterior part of the lemon also reduces certain risk factors that contribute to cardiovascular disease.

4. Supports Hydration

Hydration is very crucial for overall health as it maintains body temperature, improves blood circulation, and facilitates many other bodily functions. Adding lemon to the water can encourage you to consume more fluid throughout the day and prevent dehydration. 

5. Helps with Detoxification

Though kidneys and liver naturally play a key role in detoxification, lemon water can also help both organs to efficiently remove all toxins. This powerful blend of lemon juice and water can eliminate harmful substances and boost the detoxifying process.

6. Balances pH Levels

Although lemon juice is acidic, it becomes alkaline inside the body once metabolized. This way it balances the healthy pH levels in the system which is crucial for lowering the risk of illnesses (like kidney stones or gout) that thrive in highly acidic environments. 

7. Promotes Healthy Skin

As lemon water is extremely rich in vitamin C, it is a blessing for skin health. By promoting collagen production and fighting off oxidative stress, pollutants, and UV rays, it can prevent dark spots, skin irritation, and wrinkles. This, in turn, gives a clearer, healthy, and radiant skin.

8. Manages Body Weight

By increasing the feelings of fullness, it can lower cravings and appetite. Also, it might enhance fat-burning and metabolism as it is highly rich in antioxidants and citric acid. Moreover, lemon water is low in calories, it can be a healthy and refreshing substitute for sugary beverages. 

9. Uplifts Mood and Energy

Lemon water can act as a natural energy boost by delivering more vitamin C content that helps uplift mood and lower stress. The proper hydration from lemon water reduces fatigue and eases mental clarity, providing sufficient energy throughout the day. 

10. Protects against Anemia

Lemons can help fight against anemia (iron deficiency) though they have some iron content. Research shows that by enhancing the iron absorption from plant-derived foods, they can fight against anemia. 

 

How to Prepare  Lemon  Water?

To make lemon water:

·         Take a glass of room temperature or lukewarm water.

·         Squeeze a fresh lemon juice into it.

·         Stir well and drink it immediately.

·         For extra flavor, you can add honey, a pinch of cayenne pepper, mint leaves, a few ginger slices, or turmeric.

You can decide the amount of lemon or water temperature based on your preferences.

Nutritional Value of Lemon Water

Lemon water is packed with several minerals and vitamins that help fight off diseases and boost health. According to the U.S. Department of Agriculture, in one cup (244 g) of lemon water, you approximately get:

 

Nutrients	Amount
Calories	53.7 Kcal / 222 KJ
Vitamin C	94.4 mg
Protein	0.854 g
Carbohydrate	16.8 g
Potassium	251 mg
Fiber	0.732 g
Iron	0.195 mg
Folate	48.8 µg

The nutritional value of each cup of lemon water is based on the quantity of lemon juice and other ingredients it contains. Thus, it is a healthy, low-sugar, and low-calorie drink that can efficiently boost your vitamin C intake.

What is the Best Time to Drink Lemon Water?

There is no evidence available that proves the benefits of taking lemon water at a certain time. This means you can drink it at any time of the day. However, you can decide the timing based on lifestyle preferences or health goals:

·         In the morning: Experts suggest having hot lemon water when you wake up in the morning. This hydrates and detoxifies your body and eases digestion.  

·         Before meals: Having a glass of lemon water before meals can control appetite, improve nutrient absorption, and ease digestion.

·         After meals: The citric acid in lemon water can effectively help break down consumed food and reduce bloating.

Potential Drawbacks of Drinking Lemon Water

Though lemon water is generally safe for everyone, you need to be cautious about some complications associated with it. Those include:

·         Tooth enamel

Its citric acid content can cause tooth enamel erosion if you drink it for a long time. To prevent this, prefer a straw to sip the juice and rinse the mouth afterward.

·         Heartburn

For some people, the citric acid content of lemon water can increase the production of gastric acid, contributing to heartburn issues when consumed on an empty stomach. However, you can find relief after drinking it.

·         Citrus allergies

If you're allergic to citrus fruits, you might develop allergic reactions with symptoms like swelling in the throat and mouth, itchiness, and burning.

·         Migraines

Lemon juice is extremely rich in tyramine, a type of amino acid, it can create problems if you're sensitive to it. It can trigger migraine headaches. 

·         Stomach Irritation

Excess consumption of lemon water, especially on an empty stomach, might irritate the stomach lining, leading to nausea or discomfort if you've got a sensitive stomach.

Important Note: Moderation is a key. So, always listen to your body to avoid the risk of side effects. 

Myths and Facts Related to Lemon Water

Here are some common myths and facts regarding the consumption of lemon water:

Myths	Facts
Immediately detoxifies your body	Though  lemon  water can promote natural detoxification, it doesn’t "immediately" cleanse the entire system. The detoxification occurs naturally over time.
Burns belly fat	Not directly, but lemon water may support hydration and digestion that help burn fat.
Can cure all digestive problems	Lemon water can ease digestion by increasing bile production, but it does not cure all digestive issues. So, use it with other dietary and lifestyle changes.
Fights off cancer	Though lemon water is alkaline and certain cancer cells can't grow in alkaline space, it doesn't mean it can fight cancer. No scientific evidence supports this.
Alkalizes the body	No food and drink can impact the acidic levels of the body cells and blood.
Raises IQ (Intelligence quotient)	Though lemon water prevents dehydration that can adversely impact your focus and concentration, it can't directly increase your intelligence. No evidence claims this.

Final Thoughts

There are several incredible lemon water benefits that you can enjoy by adding it to your diet. From improving your digestion and immune system to improving your skin health, it significantly benefits you in many ways. However, be aware of some side effects it can cause like heartburn, tooth enamel erosion, or allergic reaction. Just squeeze a fresh lemon into a glass of water and positively change your overall health.

Frequently Asked Questions

What happens if you drink lemon water every day?

You will feel highly energetic because of proper hydration and a boost in the immune system because of vitamin C. However, frequent use can cause heartburn or tooth enamel erosion.

Who should not drink lemon water?

If you have gastroesophageal reflux disease (GERD), avoid too much intake of lemon water.

How much lemon water should you drink a day?

1 or 2 glasses of lemon water a day is enough to get incredible health benefits.

Is lemon water a laxative?

Yes, lemon water is a laxative that can help prevent constipation by improving gut health and hydrating the colon.

Does lemon water relieve thirst?

Yes, it can relieve thirst by stimulating saliva production and maintaining electrolyte balance.