Food sensitivities are more common than you might think; and they can cause acne, allergies, migraines and more.
Elimination diets are a great and simple way to find out if you need to adjust your regular menu.
The idea of an elimination diet is to remove certain foods from your diet for a given period (3-4 weeks), and then re-introduce them in a controlled manner, one at a time, to see if you have any adverse reactions to them.
As a basic guide (and it really doesn’t need to be more complicated than this), here is what to do if you suspect you may have a food sensitivity, or have a chronic condition that you can’t figure out the cause of.
Cut out the following foods for 3-4 weeks (completely!):
wheat/corn/barley/oats (and all other gluten-containing products);
Legumes (all beans/tofu/soy/peas/lentils);
all nuts and seeds;
all processed meats;
Milk; Cheese; Cream; Yoghurt; Butter; Margarine and other spreads;
and anything else you suspect may pose a problem for you, or anything you eat on a regular basis (you can actually develop a sensitivity if you overeat something) .
I know this is a big, scary list! But focus on what you CAN have, and remember it’s only for a short time, and the benefits will be well worth it if you find something that’s been causing you grief for years.
What you CAN eat:
Almost all fresh fruit;
Almost all fresh, raw, steamed, sautéed or roasted vegetables;
Unsweetened rice or coconut milk;
Olive Oil; Coconut oil; Flaxseed oil;
Fresh water; Herbal teas;
Sea salt; Fresh pepper; Fresh herbs and spices.
Follow this strictly for 3 weeks and monitor your symptoms/how you feel.
In week 4, introduce a single food/food group for ONE DAY ONLY, then monitor your symptoms for 2 days. Continue this process with different foods and food groups until you figure out what is causing you issues. The fewer foods you re-introduce at one time, the more accurately you’ll be able to pinpoint the problem, but it will take longer.
Pay attention to your mood, concentration, gut/bowels, joints, skin, insomnia, headaches, sinuses, and energy levels.
This is not a restrictive diet (calorie-wise) – do NOT use it as a weight loss tool, but be aware that by eliminating foods you are sensitive to you will allow your body to detoxify more efficiently, and weight loss may occur.
Give this a try and see how you get on.
If you need more help, visit www.DartfordBootcamps.comwww.DartfordBootcamps.com for information on Personal Training, Nutrition Coaching, and Bootcamp classes.