Elimination Diet Lose Weight

At 25 years old, Peter Perez was a college graduate with his whole life ahead of him. But one thing kept getting in the way: his weight. In the prime of his life, Perez was 342 pounds—the product of stress, work, and an inability to regulate his emotions without food.

But he did have one person on his side: a dad who was willing not only to call him out about his health, but also to help him lose 142 pounds over the next few years.

. “I transferred to a four-year college to study engineering while working full time. I was stressing myself out with workloads and only eating fast food. As my emotions would get out of check, so would my eating. I didn’t know how to comfort myself without food.”

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All this led to Perez’s weight gain. And because he couldn’t see the problem himself, nothing could be done. So his dad stepped in.

“My light bulb moment came in 2015 when my dad sat me down to talk about my weight, ” he said. “This was a shock because throughout my life, [my] dad was never less than 300 pounds himself.”

When his father approached him and shared his concerns about his weight, Perez broke down in tears. When he asked his son how much he weighed, Perez couldn’t answer because he hadn’t been on a scale in quite some time.

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“I was too afraid to look in the mirror or step on the scale, ” Perez said. “After that conversation, I forced myself to get on the scale and look in the mirror. I felt contempt toward myself. I was angry and I was frustrated. I knew there was only one person to blame and I was looking at him.”

It was time to make a change. Perez told himself, “I am sorry I let it get to this. I will be different.”

Rather than rushing to the gym, Perez took a pragmatic approach. He asked: “What have I done when I tried to lose weight in the past? Why didn’t it work? What can I do differently?”

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After reflecting on these questions, he realized he tried to do too much too fast by attempting to change his diet overnight or attempting a hard gym routine right out of the gate, which only led to disappointment.

This time, his solution was to keep his diet steady and cut out one thing at a time. During the first month of his journey, Perez only eliminated soda and kept everything else the same. He lost 12 pounds. The next month he eliminated desserts, and another 10 pounds fell off. He continued with this process for a year, and lost 51 pounds along the way.

“This cemented in my head that these foods were poison to my body, ” he said. “It allowed the message to sink in.” (Here’s everything you need to know about an elimination diet before you try it for yourself.)

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After that, Perez continued to eat healthier and finally worked in a fitness routine that included cardio and weight training. It all helped him drop down to 200 pounds, marking a 142-pound weight loss by the time he turned 29.

“I also started to feel like I was taking care of myself instead of punishing myself, ” he added. “I felt like, ‘This isn’t a diet—this is just how I live now.’”

Along the way, there were plenty of hurdles for Perez to overcome. Perhaps the biggest for Perez was overcoming his sugar addiction. (There’s sugar in everything, ” he pointed out.) That meant he had to re-learn how to eat, read labels, and conquer intense cravings.

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“The biggest hurdle is always the internal battle, ” Perez said. “My internal dialog was not supportive for a very long time. I got into therapy to help with this, and weight began falling off again. I think getting clear on the emotions that drive weight up can be very impactful on keeping the weight off. Once my mentality changed, everything else shifted with it.”

“Difficult things are easier to do when I understand why I am doing them, ” he said. “If your why is good enough, it will propel you forward.”

“Lastly I’d say, remember to compare yourself to who you were yesterday, and not who someone else is today, ” he added. “It’s a very easy mental trap to fall into, yet it is utterly avoidable. Onward and upward.”

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What Is The Elimination Diet

Trying a super restrictive elimination diet or some fancy “cleanse” to find out whether dairy, gluten, or shellfish is triggering your symptoms may seem exhausting and no fun. The list of what you can’t eat could be longer than the one of what you

Luckily, there’s an easier way to figure out if you have a food intolerance. Consider our plan the Cliff’s Notes version. It may help you identify the food(s) causing your misery.

First, it’s important to know the difference between a food allergy and an intolerance. They can cause the same symptoms, so they’re easy to mix up.

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When you’ve got a for-real allergy, your immune system reacts to the food. An intolerance is more of a sensitivity or trouble digesting the offending food.

A severe food allergy is nothing to sneeze at or self-diagnose. If, immediately after you eat certain foods, your throat tightens, you can’t breathe, or you get hives, call a board certified allergist ASAP.

Before diving into an elimination diet, it’s important to have an idea of whether you have a true food allergy or a food intolerance.

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Symptoms like constipation, headaches, heartburn, fatigue, bloating, or trouble swallowing may signal a food intolerance. Sometimes the symptoms will get worse 1 to 3 hours after you eat the food. But often the timing makes it unclear if diet or something else is causing your problems.

Blood and skin tests can help identify allergies. But even after these tests, the diagnosis may not be clear. Sometimes doctors recommend a food challenge to confirm the food sensitivity.

Food challenges — where your doctor gives you small doses of the possible food trigger and watches you for symptoms — are considered the “gold standard” for diagnosing allergies.

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For an intolerance, you can try an elimination diet. You take a group of foods out of your diet for a certain period of time and then reintroduce them to pinpoint which ones are causing you to react. It’s best to do this under an allergist’s guidance.

The plan below is a little different from a full elimination diet where you take out eight or more foods at the same time. It can be really cumbersome to take out so many foods at once.

This modified version is a lot easier, because you eliminate only three or four foods at a time for 21 days. It should take about that long to notice any difference in your symptoms.

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After those 21 days of avoiding certain foods, you should feel better if you’ve hit on the right trigger. That’s when you reintroduce foods one by one, following your doctor’s advice. Allow at least 3 days after reintroducing each food, so you can see how your body reacts.

If you add back all the eliminated foods and you have no symptoms, move on to the next step of the plan, when you take out new foods. Continue doing this until a certain food causes symptoms — that’s likely your trigger.

You can stop the diet at that point or continue if you think more than one food is at fault. Start by cutting out the most common offenders. Then move to less common ones, which should mean you can figure out your culprit faster.

How To Do An Elimination Diet Safely

During each phase, make sure to check in with your doctor. And read food labels to see if packaged goods contain any ingredients you’re avoiding. Forms of gluten, dairy, and other triggers can hide in more places than you might think!

When you eat out, ask the restaurant staff what’s in dishes. For example, are the vegetables cooked in butter, or is peanut oil used in that stir-fry?

You won’t have to worry about being hungry if you avoid only some foods. If you do get the munchies, you can always chow down on lots of fruits, vegetables, and healthy fats such as avocado and coconut.

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Let’s say you found out gluten is a problem for