Many people often wonder how can they bring changes in their eating habits and diet. One way is going through an elimination diet plan.
So what is this and how does it work?
This is basically a meal plan in which you are avoiding or completely removing certain kinds of food from your diet.
While in some cases it is mainly to reach and attain your weight loss goals.
In other cases, it is because you are actually suffering from health conditions. That means you are sensitive and allergic to certain kinds of food.
Your doctor can also involve and help you in coming up with a major diet plan that allows you to skip out certain food types
In this article we will be reading about elimination diet, how it works and getting results.
So let’s begin:
What is an Elimination Diet Plan?
As the name suggests, this is the process in which you are removing certain kinds of food from your diet.
The process of elimination is what leads to you turning around an adverse food reaction.
This is also what we consider as having food intolerance. In simple words, you are not able to take in certain food kinds.
So how does the elimination process work.
You are basically removing certain kinds of food.
Then you will be reintroducing them after a short while.
And this is what we consider as the challenge period.
That is how you create a base and understand the kinds of foods you should be removing and what not.
Food intolerances can happen due to several reasons.
You should be knowing of them.
These include natural compounds you find in food. Common food additives can also cause problems.
Including artificial colors, preservatives, flavor enhancers, among other things.
How Does It Work?
Now let’s get into the basis of how does this even work.
There are actually two main phases of it- the elimination phase and the reintroduction phase.
The elimination phase is when you are removing foods which you think will be triggering certain symptoms.
This is usually done for a time period of 2-3 weeks.
When you are eliminating foods which your body is not able to tolerate, it allows you to look at and work out the uncomfortable symptoms.
And it is during this phase that you will determine whether your symptoms are coming on because of your diet.
Or whether there is some other reason for it.
However if your symptoms remain despite you having removed all these elements, and for 2-3 weeks, then have a detailed checkup from the doctor.
The Reintroduction phase
The reintroduction phase of the elimination diet plan is when you are basically reintroducing all the foods which you removed, back into your diet.
Now this is done in a careful and precise manner.
You will be individually introducing the foods. And it is usually over 2-3 days.
When you do so, there are some symptoms you have to consider and watch out for.
Let’s see what these are:
- having rashes
- skin changes
- migraines
- fatigue
- difficulty in sleeping
- changes in breathing
- bloating
- stomach cramps
- changes in bowl movements
In case you are not experiencing any of such symptoms during this period, then you know it is fine to eat these foods.
And you will move onto the next food group.
What Not to Eat on Elimination Diet?
Now that you know about how this elimination diet tactic works, now we will look at the ways in which it is most restricting.
You have to consider the kinds of foods which you remove from the elimination phase.
There are several kinds which will be triggering the uncomfortable symptoms.
What are the common food types that you should completely remove from the diet include:
- citrus fruits- this includes oranges and grapefruits
- vegetables – we are specifically talking of the nightshades kind. This includes eggplant, white potatoes as well as pepper and paprika.
- nuts and seeds are also not good at this point. So best is to avoid them during the elimination period.
- make sure you are removing all the legumes from your diet.
- starchy foods are also problematic. you should be avoiding wheat, barley, corn as well as several soy-based products.
- meat and fish are also what we consider as processed meats.
- dairy products can make problems for you as well. this includes elements like milk, cheese, yogurt and even cream.
What Can You Eat on Elimination Diet?
Now let’s look into all the food types which you can actually consume when on an elimination diet.
These are the kinds which you should be eating.
They include food types like:
- fruits- this again can include mostly any kind except for citrus fruits
- vegetables are good excluding nightshades
- grains includes rice as well as buckwheat
- there are several dairy substitutes as well. This includes coconut milk and even unsweetened rice milk.
- fats are a good option. you can take on cold pressed olive oil as well as flaxseed oil.
- many people would also love the kind of take from beverages. yes, if you get bored with it, you can always add herbal teas to it. It brings forth a boost of flavor and colors.
- spices and condiments- this will include several things like black pepper, fresh herbs as well as spices. apple cider vinegar is one of the most important kinds that you can include.
Risks of Elimination Diet Plan
This is one of the best ways in which you can ensure that you will be making the most of your diet.
There are several kinds of food types which you should be removing from your diet.
It is important to note what they may be. As even for a short period of time, be it four or eight weeks, it is essential to know the types of food you can eat and those who should not.
In most cases, you should not be following one for a long time.
This is because it will lead to nutrient deficiencies if made into a regular diet.
Children are more prone to such conditions. They will be suffering from a range of deficiencies.
That is why you will be knowing of how this actually makes a major impact to how your diet works in the long run.
Takeaway
Elimination diet plan is one of the most effective ways in which you can get results.
The results are also going to suggest what kind of foods can your body tolerate and the ones they cannot.
While grownups need to follow this when it comes to food intolerance, you have to make sure that your diet is controlled.
Elimination diets work great.
They allow you to analyze and work out the things which are good for you and which aren’t.
Finally those who are suffering from allergies, they should make sure that they also see the effects of this diet.
These diets are done on a short-term basis. They will be showing the results needed.
Nutritional deficiencies are covered in this manner.
Listen to Your Body
Let me now just come out and say it. You have to listen to your body. That means understanding what you need and when.
When it comes to making a wise decision, it all comes down to analyzing the situation and taking the necessary steps to getting work done.
All of this adds to your ability to understand the condition better.
This is the most important element to consider.
Through the whole diet process, you have to see at your body and its signs.
Sleep quality and energy level matters.
So make sure these two are also synched in the best way.
Also let me just clarify that there is not any blood test in this world which can clearly suggest how a certain food kind affects your body.
So the best thing you can do is just experiment with it. That allows you to see the symptoms and what it can do to you.
Takeaway
Elimination diet plan is not for everyone.
This means you may see results with it and you may not.
It all comes down to looking at your body’s requirements and giving results.
The thing is with this diet, there is never a sureshot way in which you can suggest why certain food types are working.
And why some aren’t.
So it is best when you start to eliminate certain food kinds from your diet.
When you do that, it will be leading to several problems for you.
That is why you have to make sure that your elimination process is such that you are not completely removing all food kinds.
It is best to take it one step at a time.
Doing so allows you to have a complete management of your diet and how it works.
This process will make it possible for you to eliminate certain food types. And the troublemakers are taken care of in this manner.
But remember to do it in short spans of time. This is a method which works in bits and pieces.
