There are so many different diet plans out there these days, it’s hard to determine what information is accurate and what protocol you should follow. Everyone is different and what works for one person may not work for the next. I believe that each person needs a plan that is tailored to their specific needs. In this post I will outline the diet I follow and pass along some tips on how to find a protocol that works best for you.
My Diet
I don’t follow one specific diet protocol, but if I had to choose one that most accurately reflects how I eat, I would say I eat almost completely Paleo. My doctor has me on a low carb, low sugar diet, which by default has caused me to eat mostly Paleo. That being said, I do eat some grains. I eat crackers that have quinoa in them and my favorite Protein bars have brown rice protein in them. The most important thing is that the grains I am getting are from quality sources.
Foods I stay away from:
1. Gluten: I have been tested and have an immune reactivity to gluten. Cutting it out of my diet has been life changing. I have more energy, less digestive issues and can immediately tell if I’ve been “glutened” because I will feel like I’m in a major fog. Gluten free eating has become a major trend, but it’s important to know why. Many of us have trouble digesting it and it can cause inflammation. In this article, Doctor Mark Hyman explains the health risks of consuming gluten.
2. Dairy: This one is widely debated. Some doctors are pro dairy while others will tell you most of us have trouble digesting it. I did not test that I had a reaction to dairy, but due to my health concerns I feel best when I cut it out. I will however “cheat” on dairy sometimes on special occasions. That being said if I do cheat, I make sure that it is organic, grass fed dairy. I also tend to stick to the forms that are known to be easier to digest like goat cheese. Interested in reading about both sides of the dairy argument? Check out this article. The best way to decide what is best for you is to cut dairy out of your diet for a few weeks (no cheating!) and then reintroduce it. If you feel sluggish or have digestive issues after reintroducing dairy, then you are probably best eliminating it from your diet.
3. Corn: I have a similar reaction to corn as I have to gluten. Within minutes of eating corn I get pressure in my head and immediate brain fog. Most corn is genetically modified to withstand harsh pesticides. In this article on Dr. Axe, it shows that 88% of all corn grown in the US each year is genetically modified. That is a scary number. Corn hides in so many products and its hard to know if you’re getting a genetically modified version. This is a hard one to eliminate but well worth it! It can hide in sauces, gluten free products and even baking powder. Even if you don’t test for an allergy to corn I would stay away from this one. For more info on the adverse health effects on corn, check out this article.
4. Soy: Soy is another product that is often genetically modified. It is also not recommended for people with autoimmune conditions. That being said, there are some health benefits to soy. This is another controversial one and there are many conflicting opinions out there. Again, I would recommend eliminating soy from your diet and reintroducing it a few weeks later. This will allow you to evaluate if soy has an effect on you. I personally feel better when I eliminate soy completely. If you do include soy in your diet, I would make sure you’re eating whole organic soy and staying away from processed, genetically modified soy.
5. Oats and other grains/starches: My testing showed that I have a reaction to oats in addition to buckwheat and tapioca, so I stay away from all three of these. What is interesting is that my doctor told me, even if you you don’t test for a reaction to oats and even if the oats are gluten free, you could still react to them with an auto immune disease. They are close enough to the make up of gluten that your body may react, therefore I was told to completely eliminate them.
6. Refined Sugars: This is a big one. The typical American ingests WAY too much sugar. Sugar feeds disease and has so many negative effects on your health. The unfortunate part is that sugar hides in everything and is extremely addicting! I would recommend slowly cutting back and eventually getting to a point where you’re only using natural sweetners such as maple syrup and honey. Even if from a natural source, you should use in moderation. One mistake people make is they think because honey and maple syrup are a natural form of sugar they can use an unlimited amount. These sources are definitely better and can be used when making a special treat, but you still need to watch the amount you are using.
Foods I focus on
1. Healthy Fats: The food industry has trained us that to think fat is “bad” and this is simply not true. Of course having a piece of fried chicken isn’t good for you, but including a good amount of healthy fats in your diet is essential. People tend to lump all fats together, which has given fat a bad name. There are actually health implications to not getting enough healthy fat. So what foods are considered “healthy fats”? Foods like wild caught salmon, avocado, coconut oil, extra virgin olive oil, grass fed meats, ghee and nuts and seeds are all great sources of healthy fat. One type of fat you do want to stay away from is trans fat. Trans fats slow your metabolism, cause weight gain, increase inflammation and can cause diabetes. Want to learn more about the effect of fats on your body? Check out this article.
2. Nutrient Dense Veggies: I think we all know that it is important to get enough vegetables in our diet and I focus on the non-starchy veggies. My favorites are kale, broccoli, green beans, celery, cucumbers, spinach, shiitake mushrooms, brussel sprouts and cabbage. I always buy organic produce, which can get pricey. If you can’t spend the money on all organic produce, focus on the dirty dozen, which is a list of the most contaminated fruits and vegetables. Check out the dirty dozen list here.
3. High Quality Protein: Protein is helps balance blood sugar and helps improve energy and recovery. Meats eaters should focus on consuming grass fed meats and wild caught fish. If you are a vegetarian/vegan, you should source a high quality plant based protein to make sure you are getting an adequate amount. Some of my favorite sources of protein are grass fed meats, wild caught fish, Dale’s Raw Protein Bars and Pure Paleo Unflavored Protein Powder (or Pumpkin Seed Protein Powder for vegans). For more info on the importance of protein, check out this article.
How To Determine The Best Protocol For YOU
Enough about me. How do you know what is best for you? Below are some tips and recommendations on how to find the diet that will help you reach optimal health.
1. Get Tested: One of the best ways to learn what foods you should avoid is to get tested for food allergies and sensitivities. Consult your doctor about what type of testing makes sense for you.
2. Follow an elimination diet: As previously mentioned, one way to find out if you a reacting to a specific food is to eliminate it from your diet for about a month and then reintroduce it. If you feel sluggish or experience bloating or digestion issues after reintroducing it back into your diet, you should be eliminating it all together. Foods should be reintroduced one at a time so you can decipher which ones are giving you the reaction. Not sure where to start? Here is a list of common trigger foods that you can test using the elimination diet: gluten, corn, soy, alcohol, dairy and caffeine. For more on finding your trigger foods, check out this article.
3. Eat Real Food: No matter what diet protocol you follow, one thing that everyone should focus on is eating real, whole foods. Avoid highly processed foods that contain a ton of preservatives and chemicals. Get out the cook book and make your meals from fresh ingredients! You may think it takes more time and effort. I’ve heard that a lot. But believe me, it will be worth it and you will immediately see your energy skyrocket!
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