I have done my fair share of elimination diets. They are hard and emotional but there really is no substitute when it comes to figuring out what works for your body. No food sensitivity test will give you 100% accurate results. Unlike a spit test, urine test, or blood test listening to your body giving you subtle or not so subtle clues that a food or food group doesn’t work for you.
Here is how I guide my clients while doing an elimination diet. Remember - its not forever.
Find your “why” for why you want to do an elimination diet
Write this down - put it somewhere you can see it every day to keep you motivated!
Make this “why” real - if you want to eliminate gluten have tangible, measurable reasons for doing so.
Example of what NOT to do - I want to eliminate gluten so I can lose weight.
Example of a tangible goal - I want to eliminate gluten so I can stop having migraines 2-3 times a week.
2. Keep a food and mood Journal
While trying to stick with your goals, keeping a food and mood journal will help you track your progress.
You will be able to see how you are improving and where you still could use improvement.
3. Focus on what you can have not what you cant have
This one is so important. While eliminating a whole food group(s) can be extremely difficult, you need to focus on all of the other delish foods you can have.
For example, going gluten free could be daunting if you aren't armed with the correct tools and knowledge to get you started!
4. Keep elimination approved snacks or prepped food on hand
This one should be self explanatory. Not everywhere you go will be elimination diet friendly! When in a pinch have a snack handy. I cannot tell you how many times purse snacks or a container of prepped food in my fridge has saved me!
BUT Don’t live on snacks - live on nutrient dense, whole foods. Always.
5. Baby Steps!!!
Walk before you run peeps!! If you know yourself and you need to ease yourself into an elimination diet vs cutting everything cold turkey - DO IT!!
If you need an “accountabilibuddy” to do it with you or to cheer your on - DO IT!!
This is about you and your “Why” - figure out what will work for you and roll with it! #youdoyou
Don’t beat yourself up if you slip up. This is hard work! If it wasn’t - everyone would be doing it! Accept the fault and move on.