This Eating Pattern May Drive Weight Gain

Eat Up: There are tons of studies exploring the efficacy of various diets for weight loss, from keto to intermittent fasting. However, a new meta-analysis is getting more specific about diets that help you gain weight, including an inflammatory diet, which hinges on your overall eating pattern and how it raises or lowers inflammatory markers in your body.

The Study: Researchers pooled data from 22 studies to test this idea, using a tool called the Dietary Inflammatory Index, which scores diets based on 45 nutrients and food groups. Ultra-processed foods, refined carbs, and red meat tend to be more inflammatory, while vegetables and whole grains are on the opposite end of the spectrum. People eating the most pro-inflammatory diets had significantly higher odds of being overweight or obese, and three long-term studies found the same pattern held up over time, with one showing a 32% higher risk of becoming overweight or obese.

The Takeaway: Adding fiber-rich foods like beans or berries to the meals you already eat can help move your score in the right direction.

Keep in Mind: The chicken-and-egg question is still in play here, as it’s not clear yet whether inflammation causes weight gain or vice versa.