Elimination Diet: Identify Your Intolerances
Discover your food intolerances. Elimination and reintroduction protocol.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 143 lbs
Active woman, 35 years old, 143 lbs
Sedentary man, 35 years old, 176 lbs
Active man, 35 years old, 176 lbs
What is an elimination diet?
An elimination diet is a protocol that helps identify foods causing symptoms. You temporarily eliminate suspect foods for 2-4 weeks, then reintroduce them one by one while observing reactions. It's the most reliable diagnostic tool for food intolerances.
Phase 1: Elimination (2-4 weeks)
Eliminate common allergens and irritants: gluten, dairy, eggs, soy, corn, peanuts, tree nuts, fish, shellfish, refined sugar, alcohol, caffeine. Eat simple, unprocessed foods. Keep a detailed symptom journal.
Phase 2: Reintroduction (4-8 weeks)
Reintroduce one food at a time, for 2-3 days, with 3-4 days pause between each. Note every symptom: digestive, skin, energy, cognitive. If a reaction occurs, eliminate that food and wait for symptoms to clear before continuing.
Phase 3: Personalization
Once triggers are identified, build your personalized diet by avoiding problematic foods. Some intolerances depend on quantity: you may be able to tolerate small occasional portions.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Elimination Diet Guide
Important: Consult a healthcare professional before starting, especially if you have pre-existing health conditions, are pregnant, or have a history of eating disorders.
The elimination diet is the most accurate tool for identifying what doesn’t work for you. It requires rigor, but the results are worth it.
Detailed Protocol
Elimination Phase
Foods to eliminate (2-4 weeks):
- Gluten (wheat, barley, rye)
- Dairy products
- Eggs
- Soy
- Corn
- Peanuts and tree nuts
- Fish and shellfish
- Refined sugar and sweeteners
- Alcohol and caffeine
- Food additives
Allowed foods:
- Rice, quinoa, buckwheat
- Lean meats (unprocessed)
- Vegetables (except corn)
- Fruits (except citrus sometimes)
- Olive oil, coconut oil
- Salt, fresh herbs
Reintroduction Phase
Method for each food:
- Day 1: Small portion
- Day 2: Normal portion
- Day 3: Normal portion
- Days 4-7: Pause, observation
- If no reaction: food is safe
- If reaction: eliminate and wait for symptoms to clear
Suggested reintroduction order:
- Rice/gluten-free grains
- Eggs
- Dairy (milk, then cheese)
- Gluten
- Soy
- Tree nuts
- Others based on your suspicions
Journal to Keep
Note daily:
- Everything you eat
- Digestive symptoms
- Energy and mood
- Sleep quality
- Skin condition
- Any pain
Mistakes to Avoid
- Eliminating too few foods: You risk missing the trigger
- Reintroducing too quickly: Reactions can be delayed 24-72h
- Testing multiple foods at once: Impossible to identify the culprit
- Stopping at first sign of improvement: The complete protocol gives reliable answers
Why Voical Can Help You
With Voical, easily keep your food diary throughout the protocol. Record your meals and symptoms to clearly identify correlations. This data is valuable for you and your healthcare professional.