Top 9: Dr. Weil’s Anti-Inflammatory Diet

Crafted to mitigate chronic inflammation and lower the risk of associated conditions like heart disease, specific cancers, and Alzheimer's disease, the anti-inflammatory diet is an eating pattern. Dr. Andrew Weil, a doctor specializing in integrative medicine and renowned author on topics related to food, aging, and healthy living, is the originator of this diet.

Primarily grounded in the Mediterranean diet, the anti-inflammatory diet incorporates additional foods like green tea and dark chocolate. Emphasizing a diverse array of fresh foods, the program places a particular focus on fruits and vegetables, which are rich sources of phytonutrients. These natural chemical compounds found in plants are believed to offer health benefits and contribute to disease prevention.

Weil suggests the consumption of foods rich in omega-3 fatty acids and advocates steering clear of processed foods entirely. Unlike some websites that propose short-term solutions like 21-day anti-inflammatory diet plans, Weil's approach to the anti-inflammatory diet is geared towards fostering lifelong changes rather than offering temporary fixes.

The guidelines become more detailed when focusing on specific dietary components. For instance, regarding carbohydrates, the recommendation is to opt for healthy sources such as whole grains, beans, squashes, and berries to maintain stable blood sugar levels.

• Cut down on saturated fat, which is in butter, cream and fatty meats, and steer clear of margarine, vegetable shortening and foods containing partially hydrogenated oils.

• Get your dietary fat from extra-virgin olive oil, avocados, nuts, flaxseeds 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 contains two omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

• Your protein sources on this diet 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. (The Environmental Working Group's “Dirty Dozen" and "Clean 15” lists identify foods with the most and least pesticides, respectively.)

• Choose 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 has been shown to improve cardiovascular health.

• Red wine is allowed in moderation (no more than one to two glasses daily).

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. While it does not prescribe strict rules about calories or portion sizes, the general guidelines are as follows:

• 40% to 50% of calories from carbs.

• 30% from fat.

• 20% to 30% from protein

Weil suggests striving for a mix of all three macronutrients at each meal.

Yes, you can lose weight on the anti-inflammatory diet, though the diet is more about long-term health than weight loss. Weil's approach is based on the Mediterranean diet, which has been linked to weight loss and a lower likelihood of being overweight or having obesity. While it's well-documented that inflammation and related diseases are caused by obesity, whether the reverse is true – that reducing inflammation induces weight loss – is less substantiated.

Short-Term Weight Loss

It’s possible that including more anti-inflammatory foods in your diet could contribute to short-term weight loss, but the evidence is limited.

According to one study, 42 participants who followed a reduced-calorie, anti-inflammatory diet for six months lost an average of 16 pounds. In addition to losing weight, the group decreased their waist circumference, lowered their BMI and reduced their amount of visceral fat, the deep fat that can enter the organs and is especially hazardous to health (1).

Long-Term Weight Loss

Some research supports that the Mediterranean diet, which Dr. Weil’s is modeled after, might help with long-term weight control.

According to a study that followed 32,119 participants for 12 years, participants who weren't overweight or obese at the beginning of the study and strictly stuck to the Mediterranean diet gained significantly less weight, were less likely to be diagnosed with obesity after six to 20 years and had a smaller change in waist circumference compared to those who did not adhere to the Mediterranean diet as closely (2).

Weight Maintenance and Management

Adopting the anti-inflammatory diet – and staying on it consistently – could help you manage your weight, especially if your previous diet was high in sugar or saturated fat.

For the best chances of success on this diet, it's important to start gradually.

“As with any change, it's always best to start with one or two new things,” Javelli says. “If you currently only eat small amounts of fruit and vegetables, then try doubling that amount and working up to the recommended seven to nine servings per day.”

Adding a vegetable to breakfast, such as tomatoes or broccoli scrambled with eggs, or having a green smoothie with berries and spinach or kale, are fun ways to work more produce into your menu.

Diets like this, which include lots of fish and seafood, while healthy, seafood can be quite expensive.

You don't have to purchase anything except for fresh ingredients and potential supplements. Pricier components of the plan include:

• Organic produce, which is pricier than standard fruits and vegetables.

• Wild-caught fish, which is generally more expensive than farmed fish.

• Supplements like fish oil and vitamin D, which can be an ongoing expense.

“This particular version of an anti-inflammatory diet encourages intake of organic foods, which also adds to the price,” Javelli notes. “It’s important to remember that any increase in fruit and vegetable intake has excellent health properties – whether the foods are organic or not.”

The diet tied for No. 10 among Easiest Diets to Follow.

The anti-inflammatory diet provides plenty of flexibility since there are no strict meal plans. You'll primarily have to adjust your diet to make room for plenty of fruits and vegetables, whole grains and lots of fish or fish-oil supplements.

• Family friendly: Family members can easily all eat the meals together with little or no modification. The food options are healthy and balanced enough for all ages.

• Planet friendly: The diet considers the environmental effects of food choices. It’s largely plant-based and/or the foods are mainly sustainably grown/produced.

• Vegan or vegetarian friendly: Recipes can be easily modified for a vegan or vegetarian diet.

• Gluten-free friendly: Recipes can be easily modified and still follow a gluten-free diet.

• Halal friendly: Recipes can be easily modified and still follow the diet.

• Kosher friendly: Recipes can be easily modified and still follow the diet.

If your primary goal is to lose weight, note that this diet ranks lower for both short- and long-term weight loss. A better alternative might be something like WW. Also, you may need to adapt the diet to your needs, especially if you have certain health conditions:

• People with high potassium levels due to kidney disease or certain medications may need to adjust the amount and serving size of fruit and vegetable servings or choose lower-potassium versions, such as apples, carrots, blueberries and red cabbage. 

• Individuals with inflammatory bowel disease may benefit from this diet. However, during a severe flare, you may need to choose cooked or peeled versions of fruits and vegetables and almond or cashew butter instead of whole nuts.

People with fish, shellfish or nut allergies can still benefit from other aspects of the eating pattern.