If you’re struggling with weight loss and find that shedding those pounds feels like a constant nightmare despite your best efforts, you’re not alone. Many people experience that frustrating cycle where diet and intense workouts don’t make a difference.

This endless cycle of trying to lose weight without visible results can be tiring, and even Indian celebrities have opened up about it. The struggle is often even more difficult for women with PCOS, where losing weight can be especially challenging.

Bollywood’s favorite diet?

However, it seems that people on social media have found a way to break free from this cycle, something called the ‘anti-inflammatory diet’ is gaining a lot of attention.

This is when actress Vidya Balan shared her experience in a now-viral video, explaining how this diet has helped her achieve the weight loss she has been wanting for years.

in conversation with Galata PlusShe revealed, “You know, I’ve struggled with being thin my whole life. I have been dieting and exercising consistently. Sometimes I would lose weight, but it would always come back. Then, earlier this year, I came across a nutrition group called Amura (Amura Health) in Chennai. They told me it was just swelling, not fat. So, they put me on an anti-inflammatory diet and it worked great – the weight went off because they removed the foods that didn’t suit me.

Vidya also revealed that she hasn’t worked out at all this year, yet the anti-inflammatory diet has yielded remarkable results.

Similarly, Samantha Ruth Prabhu has recently shared her experience in a similar manner. During an Instagram Q&A, she mentioned she’s on a “strict anti-inflammatory diet.” This happened after people commented on her weight, urging her to “gain more weight”.

Samantha replied, “Another weighty comment. I saw an entire thread discussing my weight. If you must know, I am on a strict anti-inflammatory diet, which is essential to managing my condition. This keeps me within a specific weight range that works best for my health (myositis). Let’s stop judging people – live and let live. It is 2024 after all.”

Both actresses highlight that sometimes, weight issues may be less linked to fat and more to inflammation, especially for people with underlying conditions.

But what is this diet and how to do it right? We asked the experts.

What exactly is an anti-inflammatory diet?

Mumbai-based nutritionist and wellness expert Debjani Gupta explains India Today To understand an anti-inflammatory diet, we need to understand what causes inflammation in our bodies.

She explains that inflammation is a defense mechanism present in every living being – not just in humans, but also in plants and animals. She says, “We all have a built-in response system that reacts to external stimuli that could harm us. It could be injury, disease, or any foreign agent that disrupts the body’s health.”

Debjani says there are different ‘triggers’ of inflammation. Apart from any disease or injury, a common cause of internal inflammation is poor diet. Long term unhealthy eating habits, stress from working for long hours and lifestyle compromise can lead to inflammation.

Another cause of inflammation are stress hormones like cortisol.

She adds, “It disrupts insulin function, affecting blood sugar control and ultimately affecting other hormones, especially thyroid, which regulate metabolism. As a result, when the body is in a state of inflammation enters, we need to take steps to counter it.”

Now, to address this inflammation, comes an anti-inflammatory diet. “Once we reduce the root cause of the inflammation, this can be done,” says Debjani.

What does an anti-inflammatory diet look like?

We asked various experts for their idea of ​​what an anti-inflammatory diet plate looks like and according to them, it means including some foods into your diet and eliminating some of them altogether.

For example, Parmeet Kaur, chief dietitian and nutritionist, Marengo Asia Hospital, Gurugram, tells us that an anti-inflammatory diet is rich in fruits, such as berries, and vegetables, such as spinach, turmeric and ginger, which Reduces swelling.

“Eat healthy fats from whole grains, nuts, seeds and olive oil, such as brown rice and millet. Omega-3 rich foods should be included more. Omega-3 is the most powerful anti-inflammatory agent, such as flaxseed, chia The best sources are seeds or fish, other aromatic spices have strong anti-inflammatory properties, so be sure to include them in your diet, turmeric and garlic,” she adds.

Debjani agrees. She says other anti-inflammatory foods include pre- and probiotics like pickles, fermented foods, and yogurt. Debjani says that to follow this diet, one must also avoid processed and junk foods and of course sugar.

‘Diet should be adapted to one’s needs’

Dietitian and certified diabetes educator Dr. Archana Batra explains that anti-inflammatory diets often need to be customized to the body, and can best be done after addressing the root cause of inflammation.

“These diets are also specific to one’s needs. For example, if a person is gluten intolerant, they should eliminate gluten. Otherwise, the diet may include eliminating a particular food group or anything containing gluten or lactose. It’s not important to do this. If he has a problem with these things, he just needs to eliminate them. Some oils are also known to be inflammatory, such as those containing more omega-6 than omega-3. “The higher the ratio, the more likely they are to cause inflammation.”

How to know if you have ‘inflammation’?

However, Dr Batra says that anyone can opt for an anti-inflammatory diet as it has no side effects (if done correctly)There are easy ways to check whether someone is ‘inflamed’ or not.

She explains that inflammation can be acute or chronic. Whenever there is any injury or trauma there is intense swelling which is very common. There is intense swelling to heal the area and speed up the healing process. For example, when a mosquito bites the area, it swells, so in a way this helps. However, chronic inflammation, if persisted for a long time, can cause health problems.

She suggests that if you are someone who is finding it difficult to lose weight, and has constant fatigue due to ‘unknown reasons’, or if you have gut problems, and you are unable to find the reason behind it, , then this could be due to inflammation in the body.

If you fall ill frequently, and have infections from time to time, symptoms of inflammation may occur and in this case the person may take an anti-inflammatory diet.

Debjani says one can also do tests like high-sensitivity C-reactive protein (hs-CRP), erythrocyte sedimentation rate (ESR), vitamin-D and homeostatic model assessment for insulin resistance (HOMA-IR), Which can be key indicators. Of swelling.

ground level

Unlike other diets like calorie restriction, keto or the Mediterranean diet, this approach works effectively if done carefully and under professional guidance. Therefore, consult a health care professional before starting an anti-inflammatory diet.