From the vegan raw food diet to the Atkins diet, there is a wide and often confusing array of choices out there for those seeking to improve their health or appearance with prudent nutrition. Those who find the most success in this area realize that there is no “one size fits all” approach. We are all unique, and if your diet is to deliver the results you seek, you’ll have to take the time to figure out which foods work best for your body.
Step 1
Know the danger of food allergies and sensitivities. When most people think of food allergies or sensitivities, they tend to think of acute food allergies (also known as IgE-mediated reactions) that trigger dramatic reactions such as shortness of breath or swelling. In reality, the reactions triggered by most food allergies and sensitivities are delayed and sometimes subtle (doctors refer to these as IgG-mediated reactions). This can make it difficult for you to establish correlation--you can have some milk on Tuesday morning and not be able to figure out why you develop a headache later on in the day. According to nutrition expert Dr. Mark Hyman, over time these IgG allergies can tax the body’s immune system and play a part in the development of diseases like cancer and diabetes.
Step 2
Identify your food allergies and sensitivities. The most important step in creating a diet that’s right for you is figuring out those foods to which you’re allergic or sensitive. One way to do this is to simply eliminate certain foods from your diet, taking care to note any health improvements that are fostered. In his book, “Ultrametabolism: The Simple Plan for Automatic Weight Loss," Dr. Hyman states that the two most common IgG allergens are gluten (the protein found in grains like wheat, barley and rye) and casein (found in dairy). To determine how your body reacts to these ingredients, try eliminating all foods that contain them from your diet, using a journal to track any changes in health or mood. To get an even more comprehensive picture of your allergens, schedule allergy testing with a doctor or nutritionist.
Step 3
Create your diet. Eliminate known allergens; you’ll also want to eliminate or reduce foods high in sugar; trans or hydrogenated fats, found in foods such as chips and cookies; and foods loaded with additives or artificial colorings. All these foods can be damaging to your health. Include health-supporting foods, favoring whole, unprocessed choices that are relatively close to their natural state. Be sure to include healthy fats like coconut and olive oils.
Tips and Warnings
- Make time for exercise. Whether it’s an hour of weight training or a 30-minute walk, exercise provides invaluable support in your quest for health and wellness.
- Seek medical assistance if you experience acute allergic reactions such as wheezing or vomiting.
References
- "Ultrametabolism: The Simple Plan for Automatic Weight Loss;" Mark Hyman, M.D.; 2006
- "Eat Fat, Look Thin;" Bruce Fife, N.D.; 2002
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