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Healthy Fats to Curb Inflammation

Fat was one nutrient João Correia, 33, loved, but when he decided to go back to professional cycling after an 11-year sabbatical, he knew he needed a dramatic lifestyle change. As the associate publisher of Bicycling magazine, Correia’s responsibilities frequently included entertaining clients. He was eating five- or six-course meals a few times a week and washing them down with several glasses of wine. “I come from a family of people in the restaurant business, and I love food. Some people take clients to games or sports events,” says Correia. “I took them to eat.”

But when one of Correia’s clients suggested he drop his extra weight and get back into racing, Correia decided to give reaching the pro level a shot. It was a lofty goal, but it was just what Correia needed to get back into shape.

“In cycling, the lighter you are and the more power you can produce, the faster you’re going to go,” says Correia, who once rode for Portugal’s national team. But at 5'9" and 185 pounds, he wasn’t going very fast. By working with Meyer, Correia was not only able to drop 40 pounds, but he also learned how to fuel his body for optimal performance.

“Most cyclists don’t think about nutrition—they’re just focused on weight,” says Correia. “But I view food as a big part of my competitive advantage. I learned a completely different way of eating that still allowed me to enjoy the foods I like.”

Fat itself wasn’t the problem. It was the type of fat Correia was eating. Loading up on steak with béarnaise sauce, fettuccine Alfredo and foie gras weighed him down and exacerbated the inflammation that accompanies high-intensity exercise. So Meyer revamped Correia’s diet to replace inflammation-stoking saturated fats with healthful unsaturated fats. Instead of pasta Bolognese with ground beef and heavy cream, she gave Correia a recipe that uses lean ground turkey and olive oil. He peppered his diet with omega-3s from fish, and heart-healthy fats from avocados, nuts and olive oil. As a result, he lowered his calorie intake and boosted his energy levels.

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