Tired and Struggling to Lose Weight? This Doctor Approved Anti-Inflammatory Diet Can Help
Reduce inflammation, boost energy and support a healthy metabolism!
Millions of us would love to drop a few pounds and get healthier. Trouble is, we’re too exhausted to make it happen. Is it just because we’re getting older? “Definitely not,” says functional medicine superstar Will Cole, IFMCP, DNM, DC. “Think of being tired like a ‘check engine’ light.” While there are many potential causes, “inflammation is almost always a key factor.” Soothe inflammation in your body, and you’ll be amazed by how much better you feel and function. Dr. Cole even has gentle anti-inflammatory diet recipes that help women slim down with little or no effort.
Why so many of us are inflamed and gaining weight
To be clear, inflammation is not all bad. It’s a natural way the immune system helps us overcome injury or infection. But the modern world bombards us with inflammatory triggers like processed food, pollution and constant stress—and we can end up with chronic inflammation. “It’s like a fire burning in our cells and organs,” says Dr. Cole. It causes damage from head to toe, locks us in a state of crisis and leads to fatigue, weight-loss resistance, allergies, anxiety, joint pain, GI discomfort, irritability and much more.
The good news: As we extinguish the fire of chronic inflammation, we can improve and often permanently relieve hundreds of conditions, from dandruff to heart disease. Metabolic health improves, which typically makes excess pounds disappear. And all the energy once funneled into the fight against inflammation is set free. Here, Dr. Cole is sharing the simplest way to make a big difference.
Woman's World Answers
The anti-inflammatory diet explained
“Every food you eat either feeds inflammation or fights it,” says Dr. Cole. “You can calm things down very quickly by removing foods that are most likely to be inflammatory.” It’s called an elimination diet, which is less strict than it sounds. After giving your system at least 30 days to rest and rejuvenate, you can test eliminated foods and resume eating any that don’t cause a reaction. Yale research confirms the approach is highly effective at reducing inflammation. Adds Dr. Cole: “It’s an experiment to find foods you love that love you back.”
The anti-inflammatory diet speeds fat burn—no calorie counting required
After treating tens of thousands of patients, Dr. Cole came up with this list of foods and ingredients to avoid for 30 to 60 days: Wheat and gluten, seed oil and highly processed oil, processed sweeteners and added sugar, dairy products and alcohol. That’s it.
Beyond what you avoid, you want to build meals around whole, natural foods—especially produce, protein and healthy fats. Go organic and grass-fed if you can. Sensitive stomach? Opt for cooked veggies over raw. Dr. Cole also recommends bone broth and broth-based soups, which are loaded with healing nutrients.
“This isn’t about cutting calories; you eat until you’re comfortably full,” he notes. And yes, you can still expect to lose spare pounds. In fact, Baylor University tests found that 98 percent of people who skip reactive foods lose significant body fat!
Discover your food triggers with the anti-inflammatory diet
“People usually begin to feel better within a few days or weeks,” says Dr. Cole. That said, irritants vary from person to person. If signs of inflammation persist after 30 days, you may need to remove different options (like nightshade veggies or nuts). Learn more in Dr. Cole’s book The Inflammation Spectrum.
Once your well-being is steadily improving, you can try adding back anything you miss. Here’s how: Start with a favorite that’s less processed, such as whole-grain bread or grass-fed cheese. “Have a small amount, and then don’t have it or any other reintroduction food again for three days,” he says. “A delayed response is common. Pay attention to how you feel, and look for an increase of inflammatory symptoms like digestive problems, joint pain, brain fog or fatigue.” If you feel great, you’ve found a food you love that loves you back; enjoy it along with all the other foods you’ve been eating.
If you test a favorite food and notice symptoms, “you can retest foods later on as your body continues to heal,” says Dr. Cole. “Because as you get healthier, you can handle more types of food without issue.” Also cool: Research shows we’re far more likely to stick with this approach than other diets because it makes us feel so good!
Anti-inflammatory diet success story: Paula Chaiken, 53
Bouncing between specialists since age 15, “I was diagnosed with chronic fatigue syndrome, but no one could help,” says Paula Chaiken, 53. “I’d need 2-hour naps every day just to function.” The Pennsylvania mom also leaned on chocolate and mac ’n’ cheese for energy, which led to weight gain and diet after diet. “I once went on a detox with almost no food and didn’t lose a pound,” she says.
By the time Paula heard about Dr. Cole’s telemedicine programs, “I had been tired for 35 years.” His team gave her an assessment and found many symptoms of inflammation—fatigue, weight-loss resistance, swelling, joint pain, brain fog, irritability and more. So she started his basic elimination diet, enjoying mugs of bone broth, chia pudding with collagen protein, homemade soup with protein and veggies. “I’d eat dinner with my family—maybe steak, broccoli and french fries for them and sweet potato for me.” Electrolyte drinks eased any cravings.
“The third week, I was starting to feel more energetic. It was really fast!” she shares. By week four, she was down 13 pounds.
As time passed on Paula’s health journey, she found herself in no rush to test eliminated foods and risk feeling bad again. But eventually, she discovered sweets like maple syrup and dark chocolate caused no issue for her. Pizza was a different story. When she finally tried it, “two days later, I was in misery,” she recalls. Then there were her mom’s famous chocolate chip cookies. At first test, they caused a reaction. But she tried again a year later. “I felt pretty good. It’s nice to see shifts in the way my body responds and know I’m becoming more resilient!”
She kept at it, gradually expanding what she eats (more in box, below.) “Overall, this has been so satisfying and easy,” says Paula, who considers shedding 55 pounds a happy side effect of regaining her health and energy. “I no longer need naps. My joints are better, my hair isn’t falling out, my memory has improved. I’m now able to lead a more active and joyful life. I want other people to know it’s not too late to become the best version of themselves.” Paula has been maintaining a 55-pound loss for nearly two years.
Anti-inflammatory meal ideas to support weight loss
Dr. Cole says you can wipe the inflammatory slate clean eating by focusing on protein (eggs, fish, meat, beans); cooked veggies (including potato); low-sugar fruit (berries, kiwi, grapefruit, avocado); healthy fats (raw nuts/seeds, olive/avocado oil); herbs, spices, water and tea. Go organic when you can. Wait at least 30 days to reintroduce any eliminated food.
Think you have symptoms of inflammation? Be sure to discuss them with your doctor, as you may need medical treatment to protect your health. To learn more about the program that helped Paula, you can visit Dr. Cole’s telehealth clinic at DrWillCole.com.
Breakfast
Enjoy eggs and avocado with optional veggie like butternut squash roasted in olive oil.
Lunch
Simmer chicken plus mixed veggies and any seasoning you like in store-bought bone broth.
Dinner
Pair wild-caught salmon with potatoes roasted in olive oil and any cooked veggie.
Bonus recipe: An anti-inflammatory smoothie
This drink is packed with ingredients to ease inflammation
Ingredients:
- 1 cup full-fat coconut milk
- 2 Tbs. grass-fed collagen powder
- 1 Tbs. coconut oil
- 2 cups chopped kale
- 1⁄2 cup frozen organic berries
Instructions:
Blitz all ingredients in blender. Enjoy as a daily snack. Serves 1
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