Volumetrics Diet
Best Diets
366 views
366 views

Volumetrics Diet

SPFadmin - October 19, 2017
154 Views

Dr. Weil’s Anti-Inflammatory Diet

Overview

The aim: Optimum mental and physical health, along with disease prevention.

The claim: Chronic inflammation causes chronic disease. Reducing inflammation prevents age-related disease and promotes overall wellness.

The theory: Developed by Andrew Weil, the Harvard-educated doctor and pioneer in the field of integrative medicine, this diet reflects Weil’s belief that certain foods cause or combat systemic inflammation. Unlike the redness or swelling that occurs when your body fights a chronic or low-grade infection, inflammation can lead to serious conditions such as heart disease, cancer and Alzheimer’s. Stress, environmental toxins, physical activity and diet all play a role in one’s inflammatory state, Weil says. His diet aims to boost physical and mental health, provide a steady supply of energy and reduce the risk of age-related diseases by serving up healthy fats, fiber-rich fruits and veggies, lots of water and limited amounts of animal protein – except when it comes to oily fish.

Rankings

Dr. Weil’s Anti-Inflammatory Diet ranked #14 in Best Diets Overall. 38 diets were evaluated with input from a panel of health experts. See how we rank diets here.

Dr. Weil’s Anti-Inflammatory Diet is ranked:

3.5

Overall

Scorecard

  • Weight Loss Short-Term
    2.9
  • Weight Loss Long-Term
    2.8
  • Easy to Follow
    3.0
  • Healthy
    4.1

Scores are based on experts’ reviews.

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

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 percent of your calories will come from carbs, 30 percent from fat and 20 to 30 percent from protein. Weil 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.

You’ll 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. Instead, your dietary fat will come 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.

You’ll aim for 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.) Along those lines, Weil suggests drinking only purified water to avoid toxins such as chlorine and chloramine. Opt for tea over coffee, particularly the white, green and oolong varieties. He also permits plain dark chocolate (with a minimum cocoa content of 70 percent), which contains antioxidants, and red wine, in moderation, which has been linked to cardiovascular health.

What Can I Eat?

|

Soup
Mushroom Barely Soup is a traditional winter soup that can be made with or without meat. It’s a great option for lunch or dinner. Find the recipe in “Fast Food, Good Food: More Than 150 Quick and Easy Ways to Put Healthy, Delicious Food on the Table,” by Dr. Andrew Weil.
(Getty Images)

How much does it cost?

You don’t have to purchase anything except, of course, fresh ingredients. You might want to buy “True Food” and the newest book, “Fast Food, Good Food: More Than 150 Quick and Easy Ways to Put Healthy, Delicious Food on the Table.” However, there are plenty of free recipes available on Weil’s website.

Will you lose weight?

Probably. Weil’s approach is based on the Mediterranean diet, which has been linked to weight loss and a lower likelihood of being overweight or obese. 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. However, some studies suggest that inflammation itself increases the risk of obesity.

How easy is it to follow?

Very. Since there are no strict meal plans, the Anti-Inflammatory Diet provides plenty of flexibility. You’ll simply have to adjust your regimen to adhere to the key principles of the diet: plenty of fruits and vegetables, whole grains and lots of fish or fish-oil supplements.

Convenience: Weil’s website is full of detailed information and recipes. Meal prep may be time-consuming. Eating out, however, is doable, and alcohol is allowed.

Recipes: “True Food,” one of Weil’s cookbooks, provides recipes from his restaurant chain by the same name. A concept Weil built in coordination with award-winning restaurateur Sam Fox and executive chef Michael Stebner, the True Food restaurant is meant to show that healthful food can be delicious. The book lists ingredients for stocking your “True Food” pantry and features a full range of recipes. Nutritional breakdowns are not included in the book, but are noted in the recipes featured on Weil’s website.

Weil’s newest cookbook, “Fast Food, Good Food: More Than 150 Quick and Easy Ways to Put Healthy, Delicious Food on the Table,” is a collection of his favorite recipes from his personal collection, all of which take 30 minutes or less to make.

Eating out: Allowed. Check out restaurant menus beforehand to find meals that most closely resemble those in the book. When in doubt, Weil advises opting for Japanese food.

Alcohol: Allowed. Several cocktails are included in both cookbooks.

Timesavers: Stock up on the pantry items recommended in either cookbook so you’re prepared to create an inspired and approved dish.

Extras: Membership in Weil’s online guide to the anti-inflammatory diet provides nearly 300 recipes, videos, nutrition advice and additional support. After a two-week trial period, the service costs $3.99 per week, with a four-week minimum.

Fullness: Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. You shouldn’t feel hungry on the Anti-Inflammatory Diet, which allows for 2,000 to 3,000 calories per day. Plus, you should be getting lots of fiber, which helps stave off hunger.

Taste: Among the offerings in “True Food,” there’s spaghetti with tuna puttanesca, Southwestern bison meatball soup, chocolate pudding and even cocktails, like the Acai Mojito. The newest book offers tasty sides, including: buffalo mozzarella bruschetta; zucchini ribbons with basil and parmesan; and smashed potatoes with horseradish, greens and herbs.

Health & Nutrition

Experts weren’t overly impressed. Although it’s considered “nutritionally balanced,” it’s a complicated plan, and dieters are told to avoid certain fruits and veggies if they’re not organic. “This kind of advice unnecessarily deters folks from consuming healthful fruit and vegetables,” one expert said.


See all Health & Nutrition »

What is the role of exercise?

Weil takes a holistic approach to wellness, and exercise is part of his overall regimen. Although it’s not explicitly outlined in this diet, Weil encourages it for physical and mental health. Walking is one of the best exercises, because it boosts bone, organ and immune health, he says, but he also plugs the benefits of yoga, belly dancing and tai chi. For his part, Weil swims laps in his home pool.

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

Volumetrics Diet
Best Diets
366 views
Best Diets
366 views

Volumetrics Diet

SPFadmin - October 19, 2017

Overview The aim: Weight loss. The claim: You'll drop a pound or two a week. The theory: People tend to eat the same weight, or amount, of…

We Asked Trainers To Decode 9 Confusing Gym Phrases
Fitness
466 views
Fitness
466 views

We Asked Trainers To Decode 9 Confusing Gym Phrases

SPFadmin - October 16, 2017

If you've ever heard a fitness instructor use a phrase in class that makes you think 'WTF does that mean?!', it's not just you. There are plenty…

The #1 Reason Why You’re Not Seeing Results From Your Butt Workouts
Fitness
337 views
Fitness
337 views

The #1 Reason Why You’re Not Seeing Results From Your Butt Workouts

SPFadmin - October 13, 2017

But some women struggle from something we like to call “SBS” (that’s sleepy butt syndrome, for newbies). Most women with “sleepy” glutes can blame the constant desk…

This ‘Scandal’ Star Walks 6 Miles Per Day—Here’s How She Does It
Fitness
271 views
Fitness
271 views

This ‘Scandal’ Star Walks 6 Miles Per Day—Here’s How She Does It

SPFadmin - October 12, 2017

This 'Scandal' Star Walks 6 Miles Per Day—Here's How She Does It Bellamy Young swears by these essentials in her gym bag. By Elizabeth Bacharach October 17,…

15 Breast Cancer Survivors Share What Surprised Them Most About Having Cancer
Health
293 views
Health
293 views

15 Breast Cancer Survivors Share What Surprised Them Most About Having Cancer

SPFadmin - October 10, 2017

Getty Images Unless you're a breast cancer survivor yourself, there are some things about the disease that you simply can't know or understand. Yet most of us…

​6 Signs You Should See A Poop Doctor ASAP
Health
462 views
Health
462 views

​6 Signs You Should See A Poop Doctor ASAP

SPFadmin - October 8, 2017

Getty Images It’s a simple fact of life: Everybody poops. And, while it’s unlikely that you discuss your BMs on the regular with your bestie, you probably…

I Started Eating 600 More Calories Per Day And It Totally Changed My Body
Fitness
547 views
Fitness
547 views

I Started Eating 600 More Calories Per Day And It Totally Changed My Body

SPFadmin - October 7, 2017

Three months after having my second child, I decided it was time to get back into shape. At 182 pounds, I had put on over 40 pounds…

Biggest Loser Diet
Best Diets
339 views
Best Diets
339 views

Biggest Loser Diet

SPFadmin - October 6, 2017

Overview The aim: Weight loss, and disease prevention or reversal. The claim: Six weeks of healthy food and regular exercise not only is a great start to…

Vegetarian Diet
Best Diets
318 views
Best Diets
318 views

Vegetarian Diet

SPFadmin - September 30, 2017

Overview The aim: Depends, but may include weight loss, heart health and diabetes prevention or control. The claim: Going vegetarian could help shed pounds and fend off…

TLC Diet
Best Diets
322 views
Best Diets
322 views

TLC Diet

SPFadmin - September 30, 2017

Overview The aim: Cutting high cholesterol. The claim: You'll lower your bad LDL cholesterol by 8 to 10 percent in six weeks. The theory: Created by the…