Biohack Your Health with the Elimination Diet
Now that you understand the basic steps in biohacking it’s time to amp it up. There are truly endless possibilities when it comes to biohacking. This is because biohacking involves making daily changes that improve your wellbeing by doing whatever needs to be done to get to reach your ideal health and performance goals.
Struggling with these symptoms??
-Digestive distress (bloating, excess gas, constipation, diarrhea, IBS)
-Skin issues (acne, eczema, dry or itchy skin)
-Respiratory problems (heavy mucus production, regular colds)
Advance Your Nutrition
It’s time to advance your nutrition by starting the elimination process. Do not make the mistake of eliminating everything from your diet all at once though. Start with one area and work your way through each day or each week. This way you are sure to accomplish your goals. Plus, it makes it easier in the long run to make slower changes. A good place to start is by eliminating sugary drinks. Once you are feeling really encouraged drop sugar all together. Eventually, you will want to eliminate sugar, processed foods, and unhealthy fats. You can do this by replacing them with healthy fats, two servings of fruit, grass-fed, antibiotic free proteins and vast quantities of vegetables.
Start the elimination process with the Elimination Diet
The elimination diet is structured to gain a better understanding of how your body reacts to certain foods. It is a short-term eating plan that eliminates certain foods that are common in causing bodily distress. Then you reintroduce these foods one at a time to truly uncover how your body responds to them.
At first, it may seem intimidating to eliminate many foods from your diet at once, but experimenting with your diet is one of the only ways to understand how to properly nurture your body!
In order for me to start the process of eating healthy and weight loss, I needed to understand which foods were actually preventing me from losing weight. The list of foods to exclude during an elimination diet is comprehensive and maybe a bit intimidating. However, it is designed to really help you understand how great your body is supposed to feel and what foods may be sabotaging your health and weight loss journey.
Start by eliminating : Dairy, gluten, and refined sugars, red meat, caffeine, peanuts, soy, hydrogenated oils, processed foods and alcohol.
The major food allergens recognized by the Federal Drug Associations (FDA) include:
Milk, eggs, peanuts, wheat, soybeans, tree nuts, fish, and shellfish.
There are MANY other foods that cause adverse reactions in people, but these eight groups account for 90 percent of food allergic reactions. Many of the foods we eat are derived from these ingredients so it can take some real investigative work to sort through these!
Sugar promotes inflammation in the body, elevates blood glucose levels, and increases insulin production. It also offers an insignificant amount of vitamins and minerals, receiving the title as an anti-nutrient.
Unfortunately, sugar hides in a lot of the food we eat every day.
Some surprising places you’ll find sugar include:
And so many more
Sugar can cause a host of different health issues including, but not limited to, diabetes, heart disease, depression, and obesity.
Three in four of all people are unknowingly intolerant to dairy-containing foods.
Some people experience digestive stress due to a sugar in milk known as lactose. While others experience inflammation, increased allergies, asthma, and acne due to the protein beta-casein A1 found in cow’s milk. This usually does not show up on formal allergy tests.
Some symptoms that are common to be present with a dairy intolerance include:
Irritable Bowel Syndrome
The “Gluten Free” or grain free diet has become very popular in recent years, but not only for those who suffer from intolerance.
Gluten is a mixture of proteins found in various grains such as wheat, barley, and rye. It is often found in baked goods, bread, and cereals, but doesn’t stop there. Gluten can also be found in unexpected places as well. For example, there is gluten in soy sauce, canned soups, instant coffee, and more!
Over 1.5 million people in the United States suffer from a sensitivity to gluten. Whether it is from celiac disease or non-celiac gluten sensitivity, the body produces an abnormal immune response when trying to digest gluten.
The optimal time to keep these foods out of your diet is 21-23 days. (This is very important because it is unlikely that you will notice a difference if you reintroduce these foods back into your diet sooner!)
It takes approximately three weeks for the antibodies responsible for the negative food-related immune reactions to dissipate. Shortening this elimination period can affect the validity of this experiment. In other words, you will not experience relief from your symptoms if you do not give your body enough time without the foods that may be causing them.
One common mistake in participating in an elimination diet is focusing on what you have to eliminate, versus embracing the things you are still able to eat.
Foods to include in your diet while going through the elimination phase include:
Gluten-Free Grains (rice, quinoa, amaranth, tapioca, buckwheat, teff)
Dairy Substitutes (almond milk, coconut milk, hemp milk, rice milk)
Vegetables (except corn)
Whole Fruits (fresh, frozen, or water-packed)
Lean and Clean Animal Protein (wild game, lamb, organic chicken, fresh fish)
Nuts and Seeds
Beans and Most Legumes (except soybeans and peanuts)
High-Quality Oils (coconut, avocado, cold-pressed olive)
Sweetener Alternatives (Stevia, Erythritol, Monk Fruit)
When you focus on all the foods included in the elimination diet, it doesn’t seem quite as challenging!
The structure of the elimination diet is just as important as the comprehensive “eliminate” list. After the 3-week elimination phase, you will transition into reintroducing certain foods back into your diet.
During the reintroduction phase, it is imperative to pay attention to how each food makes you feel. This is done by reintroducing food groups one-by-one for 48 hours at a time.
You would pick one food to include in your diet again and take note of how it makes you feel for the next two days. Try the same process again for an additional two days. If you don’t notice any issue for those four days, you can choose to re-incorporate that food into your regular diet.
Follow these steps with the remaining eliminated food groups. Keep in mind that if you have experienced any significant health improvements while excluding certain food groups , it’s best to keep them out of your regular eating routine, as you have adopted a new way of eating!
Having food readily available that you can eat sets you up for success!
A lot of potential allergens hide in many of the foods we eat every day. Embarking on an elimination diet requires reading ingredient labels to ensure that you do not accidentally consume food that may disrupt the results of the diet.
It is common to confuse dehydration for hunger. Remembering to drink enough water throughout the day will help control cravings and satiety.
Write it out!
Keeping a journal to track your initial symptoms, how you feel while eliminating and reintroducing certain foods, and your overall experience with the elimination diet provides an incredible amount of information on your health and potential food intolerances.
Stay tuned for the Well Nourished Life Grain Free- 21 Day Elimination Plan. Launching in October 2019. Sign up here to be the first to receive notifications and early bird special to enter the program. Once you register you’ll receive a few free recipes taken from the program. Cheers!
Live, Feel and Be Well
Wanna learn more about Biohacking read the lastest blog here!