Rapid weight loss of greater than 2 pounds a week (an amount often recommended by many diet programs) can have negative immune system effects. Consuming adequate calories is beneficial for recovery and energy levels. Diets too low in energy can result in inadequate intake of immune boosting vitamins and minerals. Poorly planned and low calorie diets can be low in protein, which also compromises your immune system.

Having the proper balance of fat in your diet, and choosing good fats can also give your immune system a boost. While a very high fat diet can compromise immune function, a very low fat diet does not provide adequate amounts of essential fatty acids. Polyunsaturated oils that provide omega-6 and omega-3 fatty acids are good for the immune system. However, most North Americans consume enough of the omega-6 fatty acids (if not in excess) but need to increase their intake of the omega-3s. Good sources of this healthy fat are walnuts, fatty fish, and flax, soy and canola oils.

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