Aamir Khan Loses 18 Kg with an Anti-Inflammatory Diet—Can It Work for You?

Aamir Khan recently revealed he has lost 18 kilograms, with the help of an anti-inflammatory diet that he started following primarily to address his migraine headaches. However, the 60-year-old said not

only did it help him reduce the intensity of the pain, but it also worked on his weight. “The new diet I am following for health reasons is working like magic for me,” he said.

What is the anti-inflammatory diet?

An anti-inflammatory diet includes foods that are naturally anti-inflammatory and avoids foods that trigger it. According to experts, if you have a condition that leads to chronic inflammation, it may ease some of your symptoms. An anti-inflammatory diet is generally considered safe, but you will want to work with your doctor to figure out what is best for you. Mostly, foods included in this diet include:

• Fruits and vegetables
• Whole grains
• Beans and legumes
• Nuts and seeds
• Olive oil as your main fat source
• Fatty fish
• Low-fat or fat-free dairy products
• Seasoning with herbs and spices
• Added sugars in food and drinks
• Ultra-processed foods

Tips for an anti-inflammatory diet

Always make sure to consult your doctor before starting this diet, who can provide you with a proper eating plan for your daily routine. A few other tips include:

• Slowly add anti-inflammatory foods into your diet
• Swap processed snacks or desserts for whole foods like fruit and nuts
• Pick colourful fruits and veggies to get the most anti-inflammatory antioxidants.
• Opt for sparkling water instead of soda or other sugary drinks
• Ask your doctor if supplements are right for you.

How does anti-inflammatory diet help you lose weight?

An anti-inflammatory diet aids weight loss by tackling chronic inflammation, which is the main reason behind slow metabolism and huge body fat storage. It helps stabilize blood sugar, improve gut health, boost metabolism with nutrient-dense whole foods, and reduce cravings for inflammatory processed foods, leading to better fat burning, reduced visceral fat, and overall easier weight management. This diet works by:

Reduce chronic inflammation

Unhealthy diets trigger chronic inflammation, causing hormonal imbalances and insulin resistance, which hinders weight loss. Anti-inflammatory foods, which are packed with Omega-3s and antioxidants, help lower these inflammatory markers.

Stabilize blood sugar

An anti-inflammatory diet prevents sugar spikes and crashes, reducing cravings and the body's tendency to store fat, promoting stable energy and preventing overeating.

Improves gut health

A balanced gut microbiome aids digestion and nutrient absorption, crucial for metabolism, while reducing bloating.

Boosts metabolism

An anti-inflammatory diet uses whole foods that fuel fat-burning processes, which allows your metabolism to function more efficiently.

Cuts unhealthy foods

This diet eliminates refined sugars, unhealthy fats, and processed items, which are high in empty calories and inflammatory compounds, thereby reducing overall calorie intake.

Enhances satiety

The diet, packed with fibre-rich fruits, vegetables, and whole grains, keeps you feeling full longer, preventing snacking and aiding in calorie control.

Risks of an anti-inflammatory diet

• According to experts, an anti-inflammatory diet can help you maintain a healthy body size, but it is not a weight-loss plan, and so, you may gain extra fat if you eat more calories than you burn.
• Some types of anti-inflammatory foods come with health risks if you’re allergic to them, including whole grains, fish, eggs, lactose, or nuts.
• You may have more bloating or gas if you aren’t used to eating high-fibre foods like whole grains, fruits, and vegetables.