Inflammation Diet
So I started a new regimen of not eating inflammation causing foods for 3 days ….I've lost 1.7 in 3 days. Woo hoo
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welcome to MFP @shirleyannventura
I actually started with an elimination diet provided by my doctor (on more than one occasion 😚 she was constantly telling me to lose weight)
it was so simple and so easy to follow- just two pages long- that I found the limitations to actually be quite helpful to “stay in my lane”.That was at least ten sizes ago.
It may not be cool, of fashionable, or the latest greatest thing on TikTok or whatever, but I found it to be a very effective starting point.
Wishing you much success with it!
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PS: be prepared for weight to fluctuate up and down pretty wildly for the first few weeks as you and your body get accustomed to it.
Don’t flip out if you wake up tomorrow and you’re up 3.
You’re looking at the end game of net loss, and that’s a roller coaster, but one that eventually ends at the bottom n
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Not a popular diet according to the talking heads but a ketogenic diet that replaces carbohydrates of all kinds reduce blood markers associated with inflammation and greatly reduce C-reactive protein (CRP), lowers triglycerides, increase HDL, lowers Interleukin-6, increases beta-hydroxybutyrate (BHB) which all contribute to less inflammation in the body and the keto diet also stabilizes blood sugar, keeps it close to base line and when elevated promotes inflammation. This has been well established for a few decades but lately the studies are coming out in volumes considering the keto diet is the most researched in the world and out performs all other dietary interventions in spades.
Most people just can't give up the amount of carbs that's required for keto, they are in all those really tasty food but if a person was to consume a whole food diet, which is almost as difficult, but not quite, and reduce some carbs then inflammatory markers will be lower, by how much depends on quite a few other factors, so this is just in the general sense.
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Argh, I don't like that you can't quote or highlight a certain portion of a post you quote anymore! Anyway…
The wholefood diet thing: I think it depends a lot on where you live and what your diet looks like at this point. I eat quite naturally very close to it. Going keto would be a 360 degree turn for me on the other hand. Ok, I would not do so due to health reasons specific to me, but yeah, I think what's difficult, and what's super difficult really depends on the starting point. But you pointed that out as well.1 -
Argh, I don't like that you can't quote or highlight a certain portion of a post you quote anymore! Anyway…
@yirara copy and paste section of interest.
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No automatic attribution, unfortunately, as to who originally wrote the quoted text
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Yeah keto is not for everyone and I've mentioned that numerous numerous times. In social media lately because of the success of people losing weight fairly effortlessly it's become a thing but most can't stick with it because by and large especially if someone is consuming mostly a SAD diet, which for the most part that is what's happening and giving up carbs is literally physically and emotionally almost impossible, which mostly have to do with hormones which causes people literally to quit after a few days and keto to be fully adapted takes literally a month or more.
The people that have had the most success on keto are people like myself that have made the journey to try and find out how they can improve their health. I had more issues than I thought because most of them I thought was just because I was older and I accepted them as normal and not much I could do which when researching them individually like the psoriasis I had or the rheumatoid arthritis in 3 or 4 joints which only resulted in lotions and medication to be the only solutions. I also had idiopathic or IBS problems along with insulin resistance and high blood pressure as well and I needed to lose over 60 lbs.
Anyway eventually the algorithms do eventually lead to things like Insulin, carb type leading to blood sugar increases yada yada which eventually leads to carb intolerances and eventually low carb, this all over the course of a few years, way back in the early 2010's. When I started to research low carb and keto came up and then I started to research keto and that I found out it's the most researhed diet in the world by a staggering margin and for good reason it turns out. It's mostly a therapeutic intervention so that's how and why I implemented it, but again I started and stopped numerous times over the course of a year. It completely resolved my psoriasis and rheumatoid arthritis within a few weeks, and what happened to my cognition was really an eye opener, even though it was mentioned a lot it still took me by surprise plus no ups and down in energy just steady even and seemingly unlimited oh, and my sleep apnea went away and i lost 60 lbs without counting calories. Anyway this is who the real benefactors of the keto diet are and why they, including myself continue to champion it's benefits, unfortunately in this day and age of cognitive dissonance and the warmth and security of group think it will I imagine continue to be voted as the worst diet anyone could possible engage in.
Anyway, your right, a whole food diet is by far the best approach with organic at the top but I must insist that it includes more than what is recommended in animal products which I based that on all the anthropological data that's available and raised with responsible regenerative farming practices which generally results in good health and if engaged in some activities and sports then most people would never have to engage in something as dramatic as a keto diet and funny enough it's for the very unhealthy with multiple metabolic problems, like I had but they are the same people that are going to find it almost impossible as well, funny stuff really but all a person can do it begin to take their own health more seriously and start to do some research.
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Hi new here and just starting my journey. I am interested in the inflammation diet someone posted from their doctor. Does anyone know where I could get a copy of that? Thanks for your help!
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mine was a handout from the Institute for Functional Medicine.
They now charge for it and it appears they’ve gone to individually customized plans.
This 2021 PDF parked on a member doctor’s website is similar to the full PDF I found on the IFM’s own website back in 2018, when it was free, when I started and was curious enough to research the hand- out I was given over and over and over on every (kindly said) “your problems will lessen if you lose some weight”doctor visit
The handout I got was very similar to page 8 of 20 on this PDF.
That was what kickstarted me. It was easy. It was in black and white. It was hard to deviate from. I don’t know that it ever helped with inflammation, but it sure reeled in the bad eating habits after I had to pay attention.
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The problem with the "elimination diet" they are meant to pinpoint food intolerances or sensitivities, but sometimes the recommended substitutes can trigger similar issues. They promote consuming fruit and vegetables because we've been told they're healthy while eliminating nightshade, histamines etc, the obvious ones, but a person can still have issues with many of those foods. And when adding back you need to add back one food item at a time and then wait 2 weeks to see if it generates a reaction, which for all intents a purposes the person would be restricted to the consumption of the exact same foods everyday for those 2 weeks, you just can't start consuming different foods or different brands, that's a tough routine to say the least.
This is also mostly a whole food diet, which for someone that was consuming mostly UPF, processed foods, and takeout food which is generally the demographic that involves the description of the average participant in this diet, asking those people to consume a whole food diet is probably harder than the elimination diet itself. It's basically a lot of work and after 3 months still having most of those same issues.
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In honesty, I feel the same way. It seemed rather pointless to totally change diet all at once and hope to close in on a culprit. Seems to involve an awful lot of luck and/or overwhelming strategy.
I’ve never found a thing to eliminate. My mom’s side had arthritis, so it’s probably simply genetic anyway.But, for ease of use and being pretty idiot proof, that particular 2-page meal plan was exactly what I needed at the time.
I’ll say once again how nutritionally ignorant I was - and still am. The more I learn the more I question what I don’t know.
Hanging a list of what I “could” eat on the fridge, after getting rid of all the stuff I thought I couldn’t or shouldn’t, was surprisingly liberating.
And I like what the organization seems to stand for. It didn’t come off as quackery, just gen-yoo-wine licensed medical professionals willing to sorta lean holistic. My own doctor will “prescribe” a supplement before she will prescribe a prescription. I like her approach.
I’m the one who will pick something up at the pharmacy and then balk at taking it (for fear of filling myself with chemicals 🤦🏻♀️ because it never occurred to me that all the UPFs I was eating were filled with chemicals) .
I stopped eating all sugar free substitutes about three months ago, at my dietician’s recommendation, when I was going through a period of inflammation.
Started taking collagen in my coffee, too.
My nails are insanely strong. My inflammation is through the roof right now. Wish the collagen had gone “there” instead of to my nail bed. 😭
Am hoping once we get out of the spring rain/storm/hot/chilly/humid cycle back to some good old burning heat, maybe it’ll calm down.And yes, I know sugar free products, most supplements etc are chemicals. My body is not a temple. It’s more like a local salvation hall for reformed sinners.
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@neanderthin nice new profile pic btw!
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I've had that profile pic for quite a while now but thanks for the compliment. 😃
I'm not sure what you mean by "my inflammation is through the roof right now" how do you know and recognize that?
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I don’t know whether you’re serious or not!
Feet feel swollen or burn much of the time, joints ache and throb (which wakes me up at night), one hip seems to want to part ways with my pelvis right now, ankle and wrists tender. I have to have a pillow between my legs at night because if one leg, knee, ankle presses on the other, it aches at the pressure point. Even my ears ache from contact with the pillow.
All that inflammation means I’m retaining water, which means I’ve got a snakey-water balloon around my waist and weight is up and down several pounds every day.
And I’ll wake up one day and it will either have all disappeared, or my hip will be fine and some other angry joint will be talking to me.
But you know what? It’s probably a dang sight better than it would be were I still carrying a ton of extra weight, and as my very young yoga instructor with the pacemaker says “remember that each breath is precious because there might not be a next breath”.
As long as I’m active, and keep things shook aloose, it’s tolerable. So I stay in motion.
Mom gave up and stopped moving, and atrophied from her feet up til she couldn’t swallow anymore. Nope. Nuh uh. Ain’t goin’ there.
If it gets unbearable, I guess I’ll hit the arthritis doctor up. Epsom baths, Penetrex cream, the occasional massage, hot pad, red light mat, and right now a steady diet of Ibuprofen and constant movement are working right now
Thank god for a hot yoga studio in walking distance. Heat is awesome. I sometimes wonder how people before this last 100 years even just coped on a day to day basis. Im sure I would have been shunned and expelled for not wanting to leave the fire.
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With those symptoms you are definitely a candidate for a ketogenic diet.
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I’ve read your posts, but I have a husband who would go keto kicking and screaming, the cost of beef here is through the roof,and we travel often enough that it’s be hard to stay focused.
But, mostly, I’m at my limit with what I’m willing to give up.
I gave up a ton to get where I am now. No, I’ll rephrase that as “found acceptable alternatives”.
Keto is so limited. I’m afraid I’d feel trapped, and at best, would be dipping in and out of it so frequently it would erase any benefits.
I admire you (and anyone else) for sticking to it. It’s definitely a commitment.
Out of curiosity, what protein levels are you consuming via keto? It must be through the roof. You hear so many warnings about too much protein damaging this that and the other. I easily eat two or three times the .4/pound (depending on source) and nothing’s fallen out yet.
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OP, hope you will find your way back here and let us know how it’s going!0 -
Protein for me represents 23-26% of my total calories and the only things a person gives up on a ketogenic diet are carbs that contain starch and fruit with higher sugar content, that's it. There's literally hundreds of very healthy and delicious whole food recipes where anyone could easily find 20 minimum or so to rotate easily and I'll leave a link at the bottom for you to look through.
I'm not trying to convince you to eat a ketogenic diet for the sake of eating a keto diet because that's the way I roll. It's because the ketogenic diet is deeply rooted in biochemistry and metabolic science and both chronic and acute inflammation which is what your mostly experience is based in those parameters. The basic critique in main stream media and most authorities is that it's in conflict of dietary guidelines and eating so much animal protein will cause just about every disease know to man, I'm being sarcastic but I have heard just about everything over the years.
The real demographic that I keep nagging on about aren't the people that tried keto for a week and failed based on just wanting to lose weight and the excuses more often than not is I can't give up so much by only eating a whole food diet and removing starchy carbs and sugar because that's where all the good tasting food is (refined carbs and sugary products) can't, what does that really mean when someones quality of life for the rest of their lives are on the line.
Personally I dealt with psoriasis, rheumatoid arthritis and lots of it in both knees, one hip and both hands that faired up fairly regularly, sleep apnea, low energy levels, brain fog, which I didn't recognize and life long gut issues with chronic constipation, and when I tell you they all disappeared, the psoriasis and rheumatoid arthritis within 10 days, but I'll also admit it took my almost a year of trying to fully commit, but I do admit where most don't that I was definitely "addicted" to sugar, it's my kryptonite for sure and I also had to figure it on my own, there was no real path back then.
It's the demographic like myself that had many serious health issue like you that could never be resolved and were basically prescribed medications only, yeah, well eventually if life is just a rolling wrecking ball of health problems some people try and research their problems and those algorithms will eventually start generating the carb connection associated with inflammation and inflammation leads to why starch and sugar generates certain biochemical actions that further exacerbate inflammation.
All carbohydrates have the potential to raise insulin and contribute to glycation, even if the effects vary between different types. While fiber-rich carbs slow digestion may moderate insulin spikes, they don’t eliminate glycation altogether. The process can still occur, just at different rates depending on glycemic index, insulin sensitivity, and individual metabolism and if a person is consuming a lot of UPF and sugary foods then glycation is through the roof and the effect is what's basically the state of the health of the nation today.
Glycation is a non-enzymatic reaction where all sugars including carbs bind to proteins, lipids, or DNA, leading to the formation of advanced glycation end-products (AGEs). This process contributes to inflammation, aging, and metabolic disorders, which also promote ROS (reactive oxygen species) by default which also causes DNA damage, oxidation and heavily promotes excess production of IL-6 which is a key contributor to inflammatory cytokines that prolongs inflammation, they also impair mitochondrial function reducing energy and contribute to fibrosis and aging as well as killing off good bacteria and prevent good bacteria to populate and increase gut permeability. Meat or animal protein sans the dairy products with the exception of butter are mostly not associated with inflammation, the exceptions are processed meats to some degree and one of the basic reasons the ketogenic diet is used in metabolic clinics around the world that treat people like you and me and the success rate is evident of the increased clinic development.
Also, you don't have to eat mostly beef, it can be any animal protein, pork is pretty cheap and so is chicken or any feathery cousins for comparison purposes and of course seafood which is especially indicated for human health for their omega 3's, which includes all the crustations and bivalves.
When you said your dietitian told you to start eating foods with sugar in them as opposed to sugar sweeteners, I couldn't believe what I was reading and why I initiated the keto conversation. And of course this is not in any way medical advice and only my n:1 experience based on a similar condition as yourself and from my own research of mostly metabolic scientific literature and i certainly wish you well regardless, cheers. 😊
1,300+ Delicious Low Carb Recipes - Recipe - Diet Doctor
I was going to add some points but decided not to but can't for some reason get rid or the dots, weird.
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@neanderthin I personally really like your in-depth discussions about your positive experiences and knowledge. Thanks for posting continuously about the benefits. Even though I don't eat exactly Keto by the numbers, I definitely can discern a very clear benefit when I cut back on processed carbs, high carb fruits and dairy and starches in general. I just feel so much better and more "clear" (I know clear isn't exactly scientific, but that's the best description I can come up with.)
I don't have enough negative health indicators to go full-on keto, but I think any way of eating that can lean in that direction is a positive.
Thanks again.
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thanks, appreciate your opinion. 😁
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There are many great reasons to do an anti-inflammatory diet, especially if you have inflammatory diseases like MS, Lupus, Hashimoto’s, Arthritis …
I had a very good experience with doing an elimination diet. I was able to get rid of my chronic heartburn. I did it for about 2 months, lost a lot of weight, identified my trigger foods. 10 years later I’m still heartburn free … as long as I avoid those foods.
I am not a fan of the Keto philosophy.I think Paleo has some merit.
Eat lean meats, fruits and veggies. Healthy fats. Cut down on processed foods. Limit fast food. Moderation. Stay away from artificial sweeteners. Drink more water. That’s my plan and I try not to label it or call it a diet.
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Both keto and paleo are closer to a species specific natural diet, every animal has one, and considering most of the foods of both are anti inflammatory is probably why it works so well. Current N-15 isotope analysis might be something to take a look at if anyone is interested. 😊
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