What is Dr. Weil’s Anti-Inflammatory Diet?

The Anti-Inflammatory Diet is based on a daily intake of 2,000 to 3,000 calories, depending on your gender, size and activity level. About 40 to 50% of your calories will come from carbs, 30% from fat and 20 to 30% from protein. The creator of the diet, Andrew Weil, the Harvard-educated doctor and pioneer in the field of integrative medicine, suggests striving for a mix of all three nutrients at each meal.

It’s based on the Mediterranean diet, Weil says, with a few extras such as green tea and dark chocolate. The program calls for a variety of fresh foods, with a heavy emphasis on fruits and vegetables, which Weil says provide phytonutrients that fight cancer and other degenerative diseases. In addition, he recommends routine consumption of omega-3 fatty acids and avoiding fast and fried foods at all costs.

The guidelines get more specific by dietary component. For example, when it comes to carbs, you want the kind that will keep your blood sugar low and stable. Toward that end, opt for less processed foods, filling up on healthy carbs such as whole grains, beans, squashes and berries.

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How does Dr. Weil’s Anti-Inflammatory Diet work?

The dietary guidelines for this diet are broad, but here are some tips that can help you get started on the Anti-Inflammatory Diet:

• Cut down on saturated fat, which is found in butter, cream and fatty meats, and steer clear of margarine, vegetable shortening and partially hydrogenated oils.
• Get your dietary fat from extra-virgin olive oil, avocados, nuts and omega-3 fatty acids, which have been shown to reduce inflammation. The plan stresses substantial intake of omega-3s from cold-water fish such as wild salmon, sardines and herring.
• If you’re not eating oily fish twice a week, Weil recommends a daily fish oil supplement that includes EPA and DHA. Protein sources include fish, yogurt, cheese and beans, especially soybeans.
• Eat a variety of colorful produce, especially berries, tomatoes, orange and yellow fruits, cruciferous veggies and dark leafy greens. Whenever possible, choose organic to avoid pesticides. (Weil helps promote the Environmental Working Group’s list of produce that’s most and least contaminated with pesticides – the so-called “dirty dozen” and “clean 15,” respectively.)
• Opt for tea over coffee, particularly the white, green and oolong varieties. Weil also permits plain dark chocolate (with a minimum cocoa content of 70%), which contains antioxidants, and red wine, in moderation, which has been linked to cardiovascular health.

Link to Dr. Weil’s Anti-Inflammatory Diet website : https://www.drweil.com/