The connection between inflammation and diet is clear. Low-grade inflammation disrupts weight-control mechanism. When people gain weight, the extra fatty tissues produces leptin, a hormone that suppresses appetite and speeds metabolism. In theory, this should cause people to lose the extra weight. Instead, inflammation in fat tissue and blood vessels stimulates the production of anti-inflammatory chemicals. Theses chemicals disable leptin’s ability to suppress appetite and speed metabolism. This is called leptin resistance.
To combat leptin resistance, I have developed a fat-resistance diet based on cutting edge research done at major universities and teaching hospitals. Eating the proper foods can eliminate chronic inflammation and reprogram the body’s weight-loss mechanism. Only real foods provide key anti-inflammatory nutrients. Artificial sweeteners and fat substitutes do not have such nutrients.
1 ) Eat fish 3 times a week. The omega-3 fatty acids in fish have powerful anti-inflammatory properties. Fish rich in omega-3s are: anchovies, conch, herring,
mackerel, sablefish, salmon, sardines, sturgeon, and tuna. Also, flaxseed, walnuts, beans.
2) Balance essential fatty acids. The optimal ratio of omega-6 to omega-3 fatty acids is 1:1. The ratio in the average American diet is 20:1. An excess of omega-6 fats in tissue leads cells to produce excessive levels of pro-inflammatory chemicals called prostanoids. Foods high in omega-6s: red meat, chicken, milk, eggs, and most vegetable oils.
3) Cut back on saturated fat – found primarily in beef, pork, lamb, dairy products, and poultry skin – to no more than 10% of total calories … Unless free ranging, grass feed, organic meat. These meats conform to the 10% fat rule. Do not eat any trans fat – any foods made with hydrogenated or partially hydrogenated vegetable oil.
4) Get 25 grams of fiber a day. A diet high in fiber helps control appetite and reduce inflammation. People who consume the most fiber have lower levels of C-reactive protein (CRP), which indicates the presence of inflammatory chemicals in the body.
5) Eat colorful fruits and vegetables. Aim for 9 servings a day. Deeper colors and intense flavors indicate foods high in flavonoids and carotenoids, chemical compounds that have anti-inflammatory effects. Anthocyanins, among the most potent anti-inflammatory agents are found in blueberries, cherries, or pomegranates.
6) Choose alliums and crucifers. Crucifers include broccoli, cauliflower, cabbage and kale. Alliums include onions, and garlic.

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