If you are looking for a diet that will help you lose weight, fight inflammation, and slow the signs of aging, then the inflammation-free diet plan might be for you. This diet is flexible and nutritious and could add years to your life. Researchers have found that inflammation produced at the cellular level is the basis for many common diseases.
How the Diet Works
Monica Reinagel, author of The Inflammation-Free Diet Plan, explains how you can calculate the IF Rating (Inflammation Factor) of the foods you eat. The diet is based on the idea that various foods have an inflammatory influence on your body; some foods contribute to inflammation while others suppress it. Through a self-assessment and various calculations, Reinagel helps you find your ideal IF number for any specific health issues you may be experiencing.
IF Ratings
An IF Rating is a single number that is assigned to a food item. This number represents the anti-inflammatory or inflammatory potential of a food product. A positive IF Rating indicates the food has an anti-inflammatory effect on the body, while a negative IF Rating indicates the food will produce an inflammatory effect when ingested. Here are some additional tips to keep in mind when reading an IF Rating of a food product:
Positive IF Ratings:
- IF Ratings of 1-100 are considered to have mild anti-inflammatory properties.
- IF Ratings between 101-500 are considered to have moderate to high anti-inflammatory effects on the body.
- IF Ratings above 500 have the strongest anti-inflammatory effects on the body, considered potent and almost drug-like.
Negative IF Ratings:
- IF Ratings of -1 to -100 are considered to have mild inflammatory effects on the body.
- IF Ratings of -101 to -500 are increasingly inflammatory to the body.
- IF Ratings of -550 or lower have potent inflammatory effects on the body, and should be limited.
Neutral IF Rating:
Several foods outlined in The Inflammation-Free Diet Plan have an IF Rating of 0, meaning they do not combat or promote inflammation within the body. Examples of these include spring water, instant tea, espresso, coffee, cider vinegar, etc.
Calculating an IF Rating
To determine the IF Rating of a food, dozens of factors must be taken into account. These include:
- The amounts and types of fats, vitamin, mineral and antioxidant levels
- How fast the sugar content of the food is metabolized
- How the food is prepared
Through the help of the USDA nutritional database and other extensive nutritional references, The Inflammation-Free Diet Plan shares the IF Rating of thousands of food items. In fact, the book contains 135 pages of charts and tables of almost every food you can think of.
Customizing Your Inflammation-Free Diet
In the third chapter of this best-selling book, you begin to outline a flexible inflammation-free diet that works specifically on your health or weight issues. First, you will complete an inflammation self-assessment that explores the following:
- Your Health and Family History - This area calculates inflammation in your body as related to specific disease. You will be asked if you have a history of inflammatory conditions such as Rheumatoid Arthritis, Asthma, Lupus, Allergies, Diabetes, Osteoarthritis, etc. Are you a smoker? Is there a family history of cancer or heart disease? Those who answer "yes" to these questions have an increased risk for inflammation.
- Symptoms - The next segment analyzes any symptoms you may currently be experiencing, such as joint pain, wheezing, premature aging, runny nose, swelling, etc. Symptoms such as these suggest increased inflammation in your body.
- Your Personal Calorie Requirements - This last section explores your daily exercise routine, the frame size of your body, your current weight, etc.
Your completed self-assessment will help you determine which of the book's three anti-inflammatory diet plans is right for you. These plans include:
- The Therapeutic Plan, for those with moderate to severe inflammation
- The Preventive/Maintenance plan, for those with mild or no symptoms of inflammation
- The Reduced-Calorie plan for those who are overweight, sedentary or over 55 years of age
Consult your physician before starting a new diet plan or to discuss concerns about inflammation within your body.
High and Low IF Ratings
Many people are surprised to learn that food they would consider healthy, such as a banana, actually creates an inflammatory effect in the body when digested. Here are several other popular food items that may surprise you:
| Highest IF Ratings | Lowest IF Ratings |
|---|---|
| Guava | Banana |
| Flour Tortilla | Hamburger Bun |
| Duck | Cornish Hen |
| Barley | White Rice |
| Avocado Oil | Margarine |
| Splenda | Honey |
The Inflammation Free Diet Plan: The Book
Originally published in 2006, The Inflammation-Free Diet Plan has helped many people lower inflammation throughout their body, while also helping others lose weight and become healthier. The book doesn't suggest any foods be eliminated, but rather encourages readers to balance foods in their diet by their IF Rating.
In addition to the above-mentioned highlights, the book also contains:
- IF Ratings for over 1,500 common foods
- Customizable eating plans
- Daily meal plans and an abundance of anti-inflammatory recipes
- IF Rating resources
The idea behind the inflammation-free diet is simple: adjust your diet to include more anti-inflammatory foods, and your body will produce less of an inflammatory response. Join the millions of readers who have learned how to stop inflammation from slowly destroying their body, and get on the road to a healthier and more vibrant you. Learn more about Monica Reinagel and The Inflammation-Free Diet Plan by visiting Nutrition Over Easy.
