Elimination Diet
Determining if unknown food allergies could be keeping your weight on.
You’re doing all the right things. You exercise regularly and have a relatively clean diet. So why aren’t you losing weight? Hidden food allergies may be the reason. When most people imagine food allergies, they think of severe allergic reactions like hives or anaphylactic shock. This is not always the case.
Allergies
Allergic symptoms vary from person to person and can range from congestion to gastrointestinal problems to arthritis. The symptoms depend on the severity of the allergy and whether it’s fixed or variable. If an allergy is fixed, and usually more severe, you will have that allergy forever. If an allergy is variable, the most common type, you may be able to manage the allergy and consume the trigger food in limited amounts. But how do you determine the presence of a variable food allergy? One simple way is to perform an elimination diet.
Elimination Diet
With an elimination diet, you temporarily remove common allergens from your meals to determine what, if any, are your triggers. Some of the main culprits are dairy, soy, wheat, and eggs, although this list is not inclusive. Citrus and meat, for example, can often be allergens as well. How many of us consume the same food items every day? The answer is most likely more often than not, and this could be the surprising reason why your allergy developed in the first place. No variety does not do your body good. So what you eat each day is important to keep in mind when determining what foods to cut out for the elimination diet. If you consume little or no soy, then most likely this isn’t a trigger food.
How to start an elimination diet
Before starting an elimination diet, consult a healthcare professional, especially if you have any health concerns. Usually, an elimination diet removes four types of food but more or less can be removed depending on your diet and any potential symptoms you may be experiencing. This is performed over several weeks. In week one, remove all of the potential allergens from your diet. For example, remove all dairy, soy, wheat, and eggs. It’s important to note that these items often hide in products, so make sure to read the labels. You may feel worse the first three to four days as your body starts to go through withdrawal. However, by days five, six, and seven you’ll feel much better. Keep this in mind and don’t get discouraged during those first few days.
Reintroduce each food type
On day eight, add back in one of the potential allergens; for example, add dairy. Keep track of any potential allergic symptoms during this time. Remember, these can be something as minor as a headache or fatigue. On day eight, remove dairy and add back in wheat. Repeat this sequence for each of the potential allergens removed. It’s important to add only one back at a time for proper monitoring. Once you have completed the elimination diet process, how do you feel? What did you notice about when certain foods were removed or added back into your diet? Did your mood or physical symptoms change? If your symptoms are more minor, you may be able to effectively manage your allergy by allowing yourself to consume the allergen in moderation. Maintain a food journal to record what you eat, any symptoms (or lack thereof), your moods, and other relevant details.
Many people have found that a four-day rotational diet often helps. The key is to pay attention to how you feel. In doing so, you’re going to be more in tune with your body and what it needs to function healthily.