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Video 22 Transcript:
Episode 22 – How to Start an Elimination Diet on Keto
Are you stuck on keto and you can’t figure out why? Even if you previously had ALL of the keto success, but now you can’t get the (freaking) scale to move, watch this video to learn how starting an elimination diet on your keto plan could help!
This whole elimination diet on keto hits home for me. I Iost more than 100 lbs successfully following all of the keto advice out there before I had to add an elimination component to my plan. After months of feeling amazing and the scale going down week after week, it suddenly reversed directions and despite ketosis readings above 1, my energy vanished.
Whether you had some initial keto success at the start, but now your (freakin) scale won’t move or if the (freaking) scale never moved in the first place, you may need to test out an elimination diet to see if something you’re eating is stalling your results.
Unfortunately many of our keto favorites are also some of the common foods a lot of people are sensitive to. This can ultimately cause a weight loss stall unless you take time to determine which foods are stalling YOUR results. In today’s video, I’m going to walk you through some of the steps you can take to start an elimination diet.
This might be the trick you need to get back to getting results!
How to start an elimination diet:
The first step you want to take to start an elimination diet is to become a Jerfer!
No, I didn’t just call you a derogatory name. I told you to become a Jerfer…as in someone who Just Eats Real Food.
Since we live in a world abundant in food like products, let’s take a moment to review what real food means. My definition of real food is food that grows in the ground, grows on a tree or comes from an animal.
No, by beloved dark chocolate does not meet this criteria. It’s out of the plan…as are any other food like products that don’t fit that description.
The next step you’ll want to take is – DO A CLEAN SWEEP
This means you’ll be cutting out problematic foods for a minimum of 4 weeks…but more likely up to 8 weeks.
If you’re digestion is up to par and you don’t have any symptoms that come along with eating meats and fats like constipation, diarrhea, gas, burping and more, then you might be able to get away with a shorter elimination period.
If you do have any digestive issues…and you’re only hurting yourself if you don’t fess up here, then you should wait at least 8 weeks before you start to add these foods back in.
When you’re in your clean sweep period, you’ll want to remove all of the processed foods you consume. That’s that JERF thing we just talked about. Yes, you even need to remove the processed foods that proclaim, “keto friendly” on the front of the package.
If the foods you’re eating come in a package, that’s the first hint that you shouldn’t be eating them on your elimination diet.
Next you need to remove trouble foods. I’ll go over a list of common trouble foods in a minute, but if something you know you have problems with doesn’t make the list, that doesn’t give you the go ahead to add that food.
If a food l don’t talk about leads to you feeling bad in any way, ditch it during your elimination diet.
Common Foods You Should Remove During Your Clean Sweep:
All processed foods,
All sweeteners, which includes table sugar, cane syrup, artificial sweeteners, stevia, swerve and other “keto friendly” sweeteners,
All grains in any form,
All dairy in any form,
All legumes including soy and peanuts which aren’t actually nuts, but are legumes,
and all alcohol –
yes alcohol – in case you pretended not to hear that last one.
Many people following an elimination diet will also need to avoid:
Eggs, Nuts & Seeds,
nightshade vegetables including tomatoes, potatoes, eggplants, peppers, which also include black pepper and other spices made from nightshade vegetables like paprika or cayenne pepper.
Those dealing with autoimmune issues will need to avoid these foods. If you’re unsure if you’re dealing with an autoimmune response, it’s wise to avoid these foods during your clean sweep and add them back in to see if these foods are causing you problems.
At this point, you might be wondering what the heck you’re supposed to eat.
I personally followed a much stricter elimination diet for several months, so I can assure you while it’s not the most fun you’ll have for 2 months, it is possible.
I still can’t attest if it’s possible without crying, but it is possible.
Basically, you’ll want to focus on eating meats, low carb veggies and healthy fats that don’t include any of the foods I just listed. For a longer list of suggested foods, check out our Elimination Diet guide, which you can get at chatthefat.com/episode22
And now I bet your wondering How the heck do I follow this diet?
The basic gist of an elimination diet is to remove potential problematic foods from your diet for a minimum of 4-8 weeks. This means you need to remove these foods completely without cheating. If you only follow an elimination diet-ish,
it’s not going to work for you.
The potential problem foods need to be completely out of your diet for the entire duration. This means no getting jiggy with it on the weekends.
Unless of course your definition of getting jiggy with it is different than my definition of getting jiggy with it.
Once you hit your allotted time, be it anywhere from 4-8 weeks, re-introduce the potential problematic foods slowly and only one at a time.
For instance, if you removed eggs and now you’re ready to introduce them back into your plan, don’t go out and eat a 3 egg omelette to start.
Have a few bites of egg to see how you feel. If you do OK, have a little more the next day and slowly add on to see how you do. If you don’t notice any difference, you’re likely safe to add eggs back in and you can move to the next food to reintroduce.
You can then test this out with the next food option you’d like to add back in. Continue to test different foods and pay attention to how they make you feel, as well as any unwanted side effects.
If you do notice unwanted side effects coming back after reintroducing a food, you’ll want to keep that food out of your plan longer. Don’t reintroduce more than 1 food at a time and start with small amounts.
If you’re ready to learn even more about elimination diets and how to figure out if specific foods are stalling your keto results – tune into episode 22 of Chat the Fat. We get into how even “keto friendly” foods can wreak havoc on your results. Check out chatthefat.com or listen on your favorite podcasting app.
Don’t forget to like, share and comment on this video to help spread the healthy fat love…and to help other get unstuck on their keto plan.
I’ll be back next Wednesday to talk about 3 HUGE mistakes you’re making with your intermittent fasting plan. Listen – adding intermittent fasting to your keto plan can provide amazing health benefits and speed up weight loss results…unless you’re making these 3 HUGE mistakes. Tune in next week to learn how to kick up your intermittent fasting results!Let's Connect!