Doctor’s Favorite Anti-Inflammatory Diet Swaps Ease Pain, Balance Blood Sugar and Assist Fat Burning

Mike Moreno, MD, used to think he had rapid weight-loss down to a science…until he developed a painful hip condition. After experimenting with strategies to ease the discomfort, he found that anti-inflammatory diet swaps helped – a lot. He passed his best anti-inflammatory diet swaps along to patients and social media fans. Suddenly, many were losing faster than ever — a pound a day, sometimes two. On top of that, “people stopped needing painkillers and cortisone shots. Blood sugar, blood pressure and cholesterol got dramatically better in a brief time,” he says. There was a long-term bonus too: Lowering inflammation changes body chemistry and revs fat burn, so folks report losing for periods of up to six months without a strict plan. Says Dr. Mike, “I think you’ll be amazed by the results. I know I am!”

Why you may need an anti-inflammatory diet

Even if you don’t have pain or swelling, Dr. Mike says there’s still a good chance inflammation is hiding inside you. Why? Modern life is inflammatory, and factors like blood-sugar surges and polluted air never go away long enough for irritation to subside. So chronic inflammation “smolders” in our tissues and organs, putting such stress on our immune systems that research now links it to everything from allergies and IBS to heart disease and multiple sclerosis. It also stresses the thyroid and fat-burning mechanisms in cells, slowing metabolism. “It can make weight easy to gain and hard to lose,” notes Dr. Mike.

The fix? Just replace inflammatory foods with healing options, says The 17 Day Kickstart Diet author. In general, you’ll limit foods that can spike blood sugar or cause GI upset (namely sweets, grains, dairy and processed junk), while loading up on foods full of soothing antioxidants, fats and protein (especially colorful produce, seafood and healthy oils). In fact, when Dr. Mike tested the approach, he found folks can begin to reverse diabetes in three days, clear brain fog in 10 days and reduce blood pressure and pain in 17 days — all while triggering impressive weight loss. “By day four, you’ll feel so good, you’ll never want to stop!”

Dr. Mike’s best anti-inflammatory diet swaps

To get started, use these tasty ideas to makeover your favorite meals, or keep reading for delicious, anti-inflammatory recipes.

Trade sugar for maple syrup

Refined sweeteners wreak havoc on blood sugar and are devoid of antioxidants. By contrast, studies show maple syrup contains dozens of antioxidants. “A couple servings a day can satisfy your sweet tooth while moving you toward your goals,” says Dr. Mike.

Trade vegetable oil for avocado oil

Most cooking oil contains inflammatory compounds. “Even olive oil can be inflammatory when heated,” cautions Dr. Mike. But avocado oil has a high “smoke point,” making it safe for cooking. It’s also packed with anti-inflammatory nutrients proven to kill hunger and help belly fat melt up to 30 times faster, per research in The Journal of Nutrition!

Trade pasta for beans

While most starchy foods drive up blood sugar, the “resistant starch” in beans digests in a way that lowers blood sugar and, per University of Colorado findings, revs metabolism by 25 percent. (Or try pasta made from beans that boosts weight loss.)

Trade deli meat for canned salmon

Chemicals in processed meat are highly inflammatory, cautions Dr. Mike. Omega-3s in seafood have the opposite effect, plus studies show they boost fat burn. Any wild-caught salmon is great, but canned versions are convenient and affordable.

Trade diet soda for green tea

The latest science shows artificial sweeteners feed inflammatory gut bacteria. Meanwhile, green tea is a concentrated source of antioxidants that feed healthy bacteria and boost metabolism. No wonder a Journal of Nutrition study found dieters who sip green tea lose up to 25 times more belly fat than those who drink diet soda.

Anti-inflammatory diet recipes to try

To try Dr. Mike’s approach, enjoy three meals a day, using veggies and fruit to load each sitting with color. Make omega-3–rich seafood a go-to protein, beans a go-to starch and add a little good fat per sitting. Sip water or green tea in place of sugary drinks. If hungry, snack on 1–2 boiled eggs, pickles or veggies. Avoid most processed food and grains. Find more information and meal ideas at DrMikeDiet.com.

Breakfast

Blitz 1 cup nut milk, 1 cup greens and 2 tsp. maple syrup. Stir in 3 Tbs. chia; chill. Top with fruit.

Lunch

Top a colorful salad with 1 cup chickpeas or kidney beans and olive oil vinaigrette.

Dinner

Bake fish with avocado oil and spices; serve with roasted veggies and lemon.

Bonus recipe: Rainbow skillet

A version of this article originally appeared in our print magazine, Woman’s World.

This gorgeous diner is packed with nutrients that heal and slim. Makes 2 servings.

Ingredients:

1⁄2 white onion, chopped

2 tsp. minced garlic

4 cups assorted veggies, chopped

1 tsp. avocado oil

8 oz. ground turkey

1 tsp. Italian seasoning

1⁄4 cup broth

Instructions:

1. In a skillet, sauté onion, garlic and veggies in oil until crisp-tender, about 4 minutes.
2. Add meat and seasoning; cook for 5 minutes.
3. Add broth; simmer until turkey cooks through.
4. Serve over quinoa or cauliflower rice.

Anti-inflammatory diet before and after: Vicki Dorsten, 61

After herniating two discs, “I had pain that would at times bring me to my knees,” recalls Ohio grandmother Vicki Dorsten, 61. Her normal stress eating worsened. “My weight was up, I had no energy, and my cholesterol was out of control.” She found Dr. Mike on the internet. “I loved that his plan was all about health—more of the good and less of the bad.” So instead of sugary breakfasts, she’d have green tea smoothies; instead of drive-thru fare, she made black bean burgers or turkey chili. Her pain eased, her triglycerides dropped by more than half and she lost weight faster than on the “quick fix” fads she’d used all her life. “My doctor was amazed. She said, ‘I need to know about this program.’” Vicki repeated 17-day stints occasionally over a year, shrinking from a size 16 to a 4. “It’s simple, inexpensive and life-changing!”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

This article originally appeared in our print magazine.

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