DietTV's recommendations for people on
The Inflammation-Free Diet Plan
According to the Inflammation-Free Diet Plan, certain foods cause inflammation in the body, while other foods prevent it. This plan focuses on alleviating the symptoms of many diseases, such as heart disease, Alzheimer’s disease, osteoporosis, cancer and arthritis. It can also be followed to help improve overall health, lose weight and slow aging.read on (continued below)
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DietTV Eat Out Guide
What can I eat
AlcoholIn very limited amounts
Bread100% Whole grain breads
DairyPart-skim and low fat hard and soft cheeses in moderation
FatsNo trans fats, limited saturated fats
FruitA wide variety of fresh and no sugar added cooked and frozen fruits
HamLean ham in moderation
What can I snack on
BrowniesIn limited amounts
Cakes & PiesAngel food cake
CerealHigh fiber, low sugar cereals
CheesePart-skim and low fat hard and soft cheeses in moderation
CookiesIn limited amounts
CrackersWhole grain crackers
DeliAll natural, no sugar added, reduced fat
DipsSuch as humus, tahini, salsa, and guacamole
Dried FruitNo sugar added
FruitA wide variety of fresh, and no sugar added cooked and frozen fruits
Description (cont'd from above)
The Inflammation Free Diet Plan
According to the Inflammation-Free Diet Plan, certain foods cause inflammation in the body, while other foods prevent it. This plan focuses on alleviating the symptoms of many diseases, such as heart disease, Alzheimer’s disease, osteoporosis, cancer and arthritis. It can also be followed to help improve overall health, lose weight and slow aging. These benefits are achieved by balancing inflammatory and anti-inflammatory foods. Based on the IF RatingTM system, foods are scaled from 500 (defined as most strongly anti-inflammatory) to -500 (defined as most inflammatory), with zero being neutral. Many vegetables are strongly anti-inflammatory. For example, one-half cup of boiled spinach is rated at 241. On the other hand, three-ounces of chicken liver are inflammatory and have a rating of -258. By choosing foods with a higher score and balancing them with lower scoring foods, the plan promises that you can achieve numerous health benefits and lose weight.
What makes the Inflammation Free Diet plan different?
The idea that certain foods cause and prevent inflammation is the unique trait of the Inflammation Free Diet Plan. Scaling of foods according to the IF Rating TM system is not seen on your standard food label. Dieters must select foods based on food groups (such as fruits, veggies, carbohydrates, fats) and portion size along with its IF Rating TM.
What Is the Inflammation Free Diet plan?
The plan states inflammation is caused by an imbalance of two essential fats: omega-6 and omega-3. Omega-6 fats can be widely found in the typical modern diet and include vegetable oils, such as corn, soybean, cottonseed and sunflower oil. Omega-3 fats can be found in walnuts, flaxseed and soy products. Anyone who consumes modern Western diets is at risk of over consuming sources of omega-6 fats while under consuming omega-3 fats. Smoking, lack of exercise, being overweight, chronic stress, heart disease, and other diseases, such as cancer and diabetes, are also risk factors to having excessive inflammation.
The IF RatingTM system was established specifically for the Inflammation Free Diet Plan. Dozens of factors are used to rate a food, including the precise composition of a food, amount and types of fats, quantities of various antioxidants, vitamins and minerals, and preparation method of the food (such as cooked, raw, preserved, etc.). You do not have to eliminate pro-inflammatory foods completely. You need to balance them with anti-inflammatory foods, in order to achieve your target IF rating. A list of thousands of foods, and their IF rating is provided.
The Inflammation Free Diet plan provides three plans to choose from depending on individual needs and goals. A self-assessment test helps you choose the right plan. The three plans are:
- Disease prevention or weight maintenance: Target IF RatingTM of 50 or more, 65 grams of fat and 250 grams carbohydrates daily.
- Therapeutic: Target IF RatingTM of 200 of more, 65 grams protein and 250 grams carbohydrates daily.
- Reduced calorie:Target IF RatingTM of either 50 or more if used as disease prevention or 200 or more if used as disease therapy, 55 grams fat and 200 grams carbohydrates daily.
The reduced-calorie therapeutic plan would have a target IF RatingTM of 200 or more. A typical day would look like the following:
Breakfast: 1 small oat bran muffin, ¾ of a cup of 1% cottage cheese and 1½ cups of diced cantaloupe.
Lunch: 1 oz of salmon sashimi, a ½ of cup rice, Asian Style Broccoli Salad, and 1 medium banana.
Dinner: 2 oz of filet mignon, Garlic broccoli, Sweet Potato Fries, and ¾ of a cup of low-fat chocolate milk.
Snack: 1 slice of rye bread with 1 oz of feta cheese, 6 boiled asparagus spears, and a ¼ cup of dry roasted almonds.
The Inflammation Free Diet plan recommends using a computer to keep a food journal and to help calculate your daily IF ratings. Suggestions are made on how to modify meals to increase IF ratings. There is also a 7-day meal plan provided for each of the three plans along with recipes. Once weight loss is achieved, you can move to one of the other plans, depending on your goal of disease prevention or therapy.
What are the weight loss expectations?
No weight loss expectations are provided.
Is exercise promoted?
The Inflammation Free Diet plan recognizes that exercise is important in helping to reduce inflammation; however, no concrete guidelines are given.
Are supplements recommended?
Various inflammation-reducing supplements are recommended including fish oils, ginger, ginko-biloba and bromelain (found in pineapple). A calcium-magnesium supplement and a multivitamin with minerals are also suggested. The Inflammation Free Diet plan recognizes that several of these supplements can interfere with certain medications and recommends dieters speak with their doctor before taking any supplements.