Fitness

What is a knockout diet? Advantages, disadvantages and permitted foods

What is a knockout diet? How to use this diet? Who should eat a elimination diet? Food allergens often cause anaphylaxis, inflammation of the mouth, rhinitis, diarrhea or vomiting, and neurological reactions such as headache, worry, anxiety, and confusion. Food allergies cause digestive problems, mood swings and fatigue. Some allergic reactions are due to the food itself, and others are due to allergies to additives. In this article from the section Nutrition And Dr. Salam’s diseases, we examine the elimination diet.

What diseases is the elimination diet useful for?

Researchers have used a knockout diet to treat ADHD, celiac disease, Irritable Bowel Syndrome And leaky gut syndrome. Many physicians who recommend elimination diet programs suggest that avoiding certain foods eliminates fog and reduces joint pain. Keep in mind that factors other than nutrition cause symptoms in the person that make it difficult to summarize elimination diets. However, being aware of food allergies enables you to change your diet to increase your health, energy and vitality.

What is a knockout diet?

In the elimination diet, all aspects of your diet are flexible for a certain period of time except for a temporary ban on certain foods.

Multiple elimination diets, such as the “Six Foods Elimination Diet,” eliminate allergenic foods: milk, soy, eggs, wheat, peanuts / nuts, and seafood.

Other elimination diets eliminate processed meats, artificial colors and flavors, preservatives, and processed sugars. Sometimes they just skip one meal.

In the elimination phase, toxins and inflammatory foods are completely removed from your diet. This step takes between 21 days and six weeks.

During the resume phase, the foods on this list are slowly added to the diet. Doctors and nutritionists recommend that you have a food journal to help identify and record reactions.

This process determines the slow, one-to-one amount of food one can consume before reacting. For example, if you are allergic to gluten-free foods, you can probably determine the amount of wheat you eat without any signs of inflammation.

What foods should I eat in the elimination diet?

If you are on a elimination diet, you should eat anti-inflammatory foods that are not allergenic, including fresh foods and lean protein. And you should avoid allergenic or irritating foods. The following guidelines apply to the six-diet diet. A nutritionist or doctor can prepare a elimination diet to suit your needs.

Appropriate and permissible foods

  • the vegetables
  • Fruits
  • Cereals other than wheat
  • Vegetable fats
  • Animal fats
  • Nuts and vegetable seeds
  • Lean protein

the vegetables: Leafy vegetables, cruciferous vegetables such as broccoli and cauliflower, and root vegetables such as beets and carrots.

Fruits: Berries, citrus fruits, apples, tropical fruits

Starch and cereals: Wheat-free cereals including marigold, erroot, barley, buckwheat, cassava starch, chickpeas, lentils, millet, oats, potatoes, quinoa, rice, sago palms, starch and spit.

Vegetable oils: Olive oil, avocado and flaxseed oil. Depending on your needs and goals, you can use sunflower oil, safflower seed oil or unrefined canola oil.

Animal fats: Fats in animal protein are included in the elimination diet, but a healthy diet should include red meat.

Seeds: You can include seeds and oils in a elimination diet, just be sure to read the butter label

Meat: Fresh and frozen. The less processed the meat, the better.

Elimination diet

Unhealthy and unauthorized foods

  • Wheat
  • dairy
  • Tree nuts
  • Soy
  • Seafood
  • egg
  • Caffeine
  • Sugar
  • Alcohol
  • Corn

Wheat: Wheat and gluten-free products are usually included in the elimination diet. Oatmeal, Couscous, Durum, Porridge, Whole Wheat Flour, Kamut, Wheat Malt, Matsu Bread, Citan, Semolina, German Wheat, Germinated Wheat, Triticale, Wheatgrass, and Wheat Germ Oil. You can remove gelatinous starch, hydrolyzed vegetable protein, modified starch, vegetable gum and vegetable starch.

dairy: Dairy products are prohibited at the beginning of the elimination diet: cow’s milk, goat’s milk, cheese, yogurt, casein and whey protein concentrate powder.

Tree nuts: Peanut milk, macadamia milk, coconut milk and almond milk as well as all unprocessed tree nuts. Brazil nuts, hazelnuts, almonds, pistachios, walnuts and coconut are incompatible.

Soy and its products, Including tempeh, tofu and soy milk.

Seafood: Fish (salmon, mackerel, herring, oil fish, tilapia, swordfish, etc.) and oysters (shrimp, snails, bivalve mussels, crabs, lobsters, etc.). Also caviar.

egg: Egg whites and egg dishes.

Caffeine: At least temporarily eliminate caffeine, which includes coffee, energy drinks, pre-workout supplements, soda, caffeinated tea and other sources of caffeine.

Sugar: Sugar, artificial sweeteners and sugar alcohols are all eliminated in the elimination diet. Some health experts recommend avoiding natural sweeteners such as honey, licorice and maple juice.

Alcohol: Avoid alcohol during the elimination diet.

Corn: Some people are allergic to corn and may be the cause of inflammation. For this reason, corn is eliminated during the elimination diet.

Recommended schedule

There is no recommended schedule for the elimination diet. Eat foods and snacks that are filling and energizing. Eating three meals and two to three healthy snacks is a good way to get full and refreshed.

Resources and Tips

The health care provider is the best source for starting a elimination diet that offers its own instructions and suggestions. It is strongly recommended that you replace foods with eliminating foods, such as almond milk instead of cow’s milk. Eat aside – so you have to replace them.

Reforms

In general, elimination diets begin with the exclusion of all foods suspected of having allergens, including soy, dairy, gluten, and tree nuts, and then reintroduce them to familiarize yourself with suspected allergens. If you have allergies, you should try a elimination diet under the supervision of an occupational health professional to prevent illness or anaphylaxis.

Advantages and disadvantages of a knockout diet

Advantages
Based on total food: If you are a person who eats processed foods, you may feel deprived at the beginning of the diet. However, as long as you eat enough compatible fruits, vegetables, meats and seeds, this feeling will eventually disappear due to the wide range of foods.

Temporary: The elimination regime requires a lot of planning, but it takes a limited time. If you have food allergies, you may want to avoid certain foods for a long time.

Safety: In general, a elimination diet is safe if you want to know how your body reacts to certain foods and want to know more about your eating habits. Try new foods such as seaweed, organ meats and vegetables so you can skip dairy or nuts and get the essential minerals (magnesium, potassium and selenium and vitamins A), B and D your body needs.

Harms
Recommended foods: The energy required to replace dairy, wheat and nuts may not be properly estimated. These foods often contain essential amino acids, vitamins and minerals needed for good health. Make sure you have a plan before eliminating all food groups from your diet. You may also need a blood test to determine any deficiencies.

Not recommended for some groups: Elimination regimen for people suffering from eating disorders, Anorexia nervosa Or overeating are not recommended.

Intensive schedule in time and energy: For many people, the elimination diet is a departure from cultural traditions or daily choices. Fortunately, humans are very adaptable. Just be prepared for a transition period to adapt to new foods.

Comparison of the elimination diet with other diets

In general, a elimination diet is healthy and useful for determining food allergies.

Recommendations from the US Department of Agriculture

While the elimination diet is in line with federal dietary recommendations, the early stages have deviated from some federal recommendations. For example, the US Department of Agriculture recommends high intake of dairy products and plant grains, but in the elimination diet, you should avoid dairy and wheat products.

With research and planning, you can get enough sources of calcium and vitamin D apart from dairy, and you can eat plenty of whole-grain cereal products as recommended.

The USDA also recommends eight ounces of seafood a week to prevent heart disease. You can take omega-3, EPA and DHA fatty acid supplements or plant sources.

Lose or gain weight with a knockout diet

Elimination diets are not intended to reduce or increase weight, but you do need to know how much energy you need. You need to calculate how much food you need daily. Your body burns calories and basic physical activity burns extra energy through basic activities such as breathing, blood circulation, and cell repair. On average, women need 2,000 calories; Men usually need more calories

If you are unfamiliar with calculating the calories you need, it is strongly recommended that you keep your calories constant for a week or two without making targeted changes to your diet to lose or gain weight.

Knowing that your calorie needs are being met will help prevent symptoms such as fatigue or mood swings that you thought were due to food allergies but were actually caused by anorexia.

Elimination diet

Similar diets

Whole diet 30

One type of elimination diet, Whole30, is slightly more limited and does not change during the 30-day elimination period. Eggs and nuts are allowed in this diet, but all grains, some vegetable oils, and artificial sweeteners are prohibited, which makes the diet more flexible and more stable.

Low-FODMAP diet

In the Low-FODMAP diet, all foods are consumed and there is a long-term reaction to symptoms such as bloating, flatulence and digestive problems. This diet specifically prohibits certain fruits and vegetables, and is more restrictive.

The final point

The elimination diet is difficult, but it is relatively balanced and less restrictive than other diets. If you think you may be allergic to dairy, gluten or soy, contact a specialist to find out if a elimination diet is right for you.

You need to consider all your tensions and worries when planning your diet. There are many factors that affect our health and it is important to pay equal attention to all aspects of your life.

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