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Example of The Elimination Diet

Nutrition is more than just fuel.

Everyone knows that what you eat affects your health and how you feel. The elimination diet is not a diet that is specifically intended to lose weight, but a way to temporarily exclude certain foods to add them again and then see how you react.

Sounds good. But how to do it? Where do you start, how long will it take and what can you still eat it?

Why an elimination diet may be a good idea

Example of The Elimination Diet

What is more important? Eating or feeling good? Probably everyone agrees that being healthy and feeling good is the most important. Nevertheless, in practice, it is not so easy to eat only things that you feel comfortable with. Perhaps you suspect that you respond less well to certain foods, but do not know exactly which foods are.

People's reactions to certain foods vary widely. And where one will bother, do for others totally not pose any problems. And if you absolutely have no symptoms and you feel always good there is, of course, no reason to do the elimination diet.


A few examples of complaints which are thought to be influenced or caused by what you eat:

asthma, allergies, arthritis, rashes, mood swings, ADD / ADHD, migraine, irritable bowel syndrome, bloating , heartburn, muscle pain, fatigue, insomnia.

By trying out the elimination diet, you can find out whether you feel better or that your symptoms are caused by certain foods.

How do you do it?

The elimination diet starts with the elimination of food groups such as gluten, dairy, soy, eggs, corn, pork, beef, chicken, pulses, coffee, citrus fruits, nuts and vegetables belonging to the family of the nightshades (tomatoes, potatoes, eggplant). Quite a few so.

Food Group



FruitFresh fruitcitrus fruit
VegetablesFresh raw, steamed, boiled or fried vegetablesTomatoes, eggplant, potatoes
CerealsBuckwheat, riceWheat, maize, spelled, oats and other grains containing gluten
Legume-All beans, peas, lentils, soybeans, tofu, tempeh, soy milk
Nuts and seeds-All nuts and seeds
Fish and meatFish, turkey, lamb, venisonAll beef, pork and chicken and their products, eggs
Dairy produceRice milk, coconut milkAll milk, cheese, cottage cheese, cream, yogurt, butter
FatsCold-pressed olive oil, flax seed oil and coconut oilMargarine, butter, refined oils, mayonnaise
DrinksWater, herbal teaAlcohol, coffee, green and black tea, soda
HerbsSea salt, fresh herbs and spices such as garlic, ginger, parsley, chives, etc.Chocolate, ketchup, mustard, vinegar, soy sauce
SweetenersSteviaAll sugar, artificial sweeteners, honey, syrups, syrups.

How long can you keep it up?

There is no fixed period. Children often see an improvement after 7-10 days, in adults it usually takes three weeks to a month.

Weather add groups 

Example of The Elimination Diet
After that period of elimination your group for going to add again. For example, you start with the addition of eggs and meat for one day. Then watch the next two days what the consequences are and how you feel (you then just follow the elimination diet). It's a good idea to then keep a journal and write down if you can notice negative reactions. Do you get muscle aches, headache, chills, sleep worse, how is your mood?

After three days (one day add a group) two days observation. Choose a new group and look for two days how it pleases.

In total, are you doing about six weeks? Then you know if the property is quite well how your body reacts to certain food groups.

Tips to Succeed

Want to try the elimination diet, you will see that you are the first three weeks may eat very little. Not so easy. A few tips:
  • Choose a period without birthdays and other celebrations where the temptation to eat well is great.
  • Looking ahead recipes of dishes that you can and should eat.
  • make sure you have the right foods at home that you may eat and to make it easier, not the food that you may not and want to eat.
  • keep a journal in which you write down exactly what you eat and what you feel.

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