Elimination Diets
Heal Your Gut
A key aspect of healthy eating is cultivating a healthy gut microbiome. The 100 trillion microorganisms literally do the dirty work. They break down food and produce compounds necessary for life. Unfortunately, many of the foods we eat cause inflammation, damage the intestinal lining, and disrupt healthy microorganisms. Therefore, the first thing we must do is heal the gut. The reset process takes about two weeks.
Reset Fructose Metabolism
Fructose, found in fruit, high-fructose corn syrup, and half of table sugar (sucrose), triggers fat storage. The more fructose we consume, the more efficient our bodies become at digesting it, creating a vicious cycle of weight gain. While it’s true that we gain weight more easily as we age, age itself is not the cause. During the two-week reset, we must eliminate all sugar. I know; I hear the groans. But I love sugar, Dr. Dan! We all do; we’re genetically programmed to. There was a time in our evolution when sugar helped us survive. However, it’s impossible to reset your system while consuming it. This includes both natural and artificial sweeteners. Everything sweet must go. If you absolutely must, it’s okay to slowly reduce your consumption of sweets. However, anything sweet signals “sugar” to the brain, which promotes insulin release. The two weeks begin when you eliminate all sugar and sweets. Zero. Also, know that alcohol and sugar act like evil fraternal twins. They stimulate each other’s desire as well as their own. Together, they are more powerful.
Eliminate the Villains
Fructose, which is found in fruit, high-fructose corn syrup, and half of table sugar (sucrose), triggers fat storage. The more fructose we consume, the more efficient our bodies become at digesting it, creating a vicious cycle of weight gain. While it’s true that we gain weight more easily as we age, age itself is not the cause. During the two-week reset, we must eliminate all sugar. I know; I hear the groans. But I love sugar, Dr. Dan! We all do; we’re genetically programmed to. There was a time in our evolution when sugar helped us survive. However, it’s impossible to reset your system while consuming sugar. This includes both natural and artificial sweeteners. Everything sweet must go. If you absolutely must, it’s okay to slowly reduce your consumption of sweets. However, anything sweet signals “sugar” to the brain, which promotes insulin release. The two weeks begin when you eliminate all sugar and sweets. Zero. Also, know that alcohol and sugar act like evil fraternal twins. They stimulate each other’s desire as well as their own. Together, they are more powerful.
Cheating and Failure
Let’s address the number one problem with diets. Almost all of them work. People lose weight on almost every type of program, including keto, low-carb, Mediterranean, Paleo, and carnivore. Whatever the diet, someone has had success with it. But check back with them in a year, and most have returned to their previous eating habits. Why? Because they don’t like the new food. It’s not a mystery. People eat what they like. The goal of this food plan is to replace the foods you currently like with real foods that you will like just as much, if not more. It takes time for your microbiome to influence your taste buds. There will definitely be times when you’ll really want something from your old diet. Go ahead. That’s not cheating or failing. That’s just being human. This isn’t a race; it’s a journey. With persistence, you’ll be able to replace unhealthy foods with tasty, nutritious alternatives. Over time, you won’t crave or even like your old food anymore. It’s really true. I still have a bourbon every once in a while. It doesn’t satisfy me the way it used to, and I enjoy it less and less. So it’s okay. Go at your own pace. It’s not a failure. Pick a food group and get started!
