I finally finished writing this post for the Elimination Diet (ED) Conclusion. As promised, I am giving you some tips that helped me get through this diet without any mishaps. If you haven’t read the previous posts related to this topic, you can go here and read those first so that you’ll have a little background about the diet and my experience.
I have prepared this video to elaborate on my tips a little bit more so watch this first and the tips will make sense.
[Sorry about the audio towards the end of the video. I am having technical problems with my video editing software.]
In summary, here are the
5 Tips to Having a successful Elimination Diet:
- #1 Prepare your week ahead of time – Sundays are the best time to do this.
- #2 Check out online menus and nutrition facts before you dine out and when you’re placing your order, be very specific with your order and how your food is prepared
- #3 Do plan a splurge – see the recipe in this post for my chosen splurge item
- #4 Look for alternatives – I mentioned that cinnamon is a very good “sweetener” in most foods. It reduces the sourness and fruits and brings out their sweetness. The other great substitute that I found if you’re a chocolate lover is carob chips. You can find them at health food stores and they even come in powder form as an alternative to cocoa powder. I pretty much gave up having bread on this diet but one of my bootcampers said that she dried Rye bread which has no wheat and liked it. This can be a good wheat-free bread alternative if you really must have some
- #5 Don’t stress out about the foods that you can’t have – this tip goes pretty much for any diet of nutritional lifestyle you choose. There’s always going to be an opportunity to have these foods so don’t stress about it during this time. Instead, enjoy and explore all the different options that you can have. As I always say, always have fun whether it comes to training or nutrition
Interestingly, I also had a discussion about food sensitivities and/or food allergies with my friend, Dr. Jaspreet Mundeir, who is a Naturopath. Here is her take on the topic:
‘You are what you eat’, we’ve all heard this familiar saying. Your diet may be nutritious and healthy, but what if the foods you are putting into your body were causing you to be ill or retain fat in stubborn places? Certain foods trigger an immune system response and can strain a healthy body. Over time these foods can cause debilitating illnesses. Poor diet, stress, trauma, infection, chemicals, drugs, and environmental toxins can all be contributing factors to the development of food sensitivities.
There are two major types of allergic reactions – IgE Type I and Non IgE. IgE Type I allergic reactions occur within a few hours after contact with the offending food or inhalant. IgE antibodies are elevated in diseases like allergic asthma, hay fever, and atopic dermatitis. Watery eyes and nose, rash, swelling, acute gastrointestinal distress are common presentations of IgE antibody-mediated allergic reactions.
Non-IgE allergic reactions, namely IgG, vary in response time due to the persistence of the reaction once initiated. IgG antibody levels increase from repeat exposure to the offending foods forming immune complexes. These immune complexes tax the immune system and symptoms vary in severity and location from person to person. Symptoms tend to be low grade and chronic such as general fatigue, malaise, headaches, trouble concentrating, and food cravings.
I work with many labs that offer testing for food sensitivities and this is often a vital part of some treatment plans. A simple elimination diet – guided by the results of a food allergy test – can lead people back on to the path of health. When the unknown is taken out of the picture, patients are empowered and they re-gain control of their health. This phenomenon is one of most inspiring in my practice.
If you want to learn more about how food allergy tests can help you with your overall health and fat loss goals, visit Dr. Mundeir’s web site for more information about some of these tests.
So, there you have it. I hope that you seriously give this diet a try. As I’ve said in my very first post on ED, I’m not a big fan of diets because they usually don’t advocate long-term lifestyle changes. But, ED is an exception because I did see and experience the benefits that this type of lifestyle can have to my long-term health that I don’t want to fully go back to my old ways again.
As always, please feel free to leave a comment or a question below. I look forward to hearing about your experience(s).