Pacific Elite Fitness Newsletter

Feature Article: Total Body Transformation III

In this article: an in-depth description of the anti-allergenic elimination diet prescribed for Patricia, a female client struggling with obesity, currently training in the face-to-face personal training program with Ben Greenfield at Champions Sports Medicine in Spokane, WA.

This diet focuses on elimination of the most common dietary allergens, including wheat, soy, corn, dairy, eggs, gluten, nuts, citrus, fish, chocolate, and shellfish, caffeine, alcohol, and artificial food additives. Toxin accumulation, fat deposition, "leaky gut" syndrome, and other deleterious physical reaction are associated with allegic reactions to food products. In individuals who have unsuccessfully attempted various diets, this can be a powerful method to achieve weight loss and metabolic success.

As an alternative to the eliminated foods, it is recommended to consume a range of hypoallergenic foods, including lamb, pears, apples, rice, most vegetables, most beans and legumes (excluding peanuts) and the non-gluten grains (millet, quinoa, and amaranth). Aside from fruit, maple syrup and brown rice syrup, sweeteners are discouraged. Allowable beverages include rice milk, pear nectar, non-caffeine tea, and sparkling water (without aspartame, high fructose corn syrup, or other natural or artificial sweeteners).

Soy containing items to avoid include soy protein, soy flour, soy nuts, soy milk, soy sprouts, tamari, miso, tofu and tempeh. Many food additivies including "hydrolyzed" vegetable proteins, which should also be avoided due to soy content.

Egg products to avoid include puddings, custards, ice creams, cakes, cookies, meringues, cream-filled chocolates, fudge, icings and frostings, and most baked goods. In addition mixes, such as instant pancake and waffle mix, egg noodles, breaded meats, mayonnaise, and egg-based soups should be avoided. Keep an eye on the ingredients list for albumin, egg white, egg yolk, dried egg, egg powder, egg solids, ovalbumin, ovomucin, ovomucoid, ovovitellin, and livetin.

Avoiding wheat includes all components, such as wheat bran, wheat germ, wheat starch, wheat nuts, bulgur, graham, couscous, tabouleh, wheat berries, and any item that contains gluten. Other wheat containing additives include caramel color, grain alcohols, and vanilla extract.

Dairy products to avoid inclue milk, yogurt, ice cream, sour cream, half and half, cottage cheese, cheese, butter, and puddings. Look for casein on the ingredient list, which may also be listed as caseinate, calcium caseinate, ammonia caseinate, magnesium caseinate, potassium caseinate, and sodium caseinate. It can be even found in chewing gum, luncheon meats, and imitation sausage.

After 4-6 weeks on this diet, each avoided product will be re-introduced, one at a time, into Patricia's diet, and her physical reaction will be monitored, primarily from a perspective of energy levels, weight gain/loss, and gastric comfort.

Next week, I'll review Zach's triathlon specific diet, and how weight loss is paired with adequate energy and glycogen storage.

Until next time, train smart!

Ben Greenfield, MS PE, NSCA-CPT, CSCS

Featured Video Podcast: Ben Greenfield discusses the science of metabolic testing.

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