Food rotation diet guidelines:
If you have no or very mild food intolerance, never eat the same food 2 days in a row.
If you can, aim for having the same food every 3rd or 4th day. (Food usually stays within your system for approximately 48-72 hours, with an average of 55 hours)
If you have a more severe intolerance/allergy, aim for having one type of food only once a week.
As the most common food intolerance is lactose intolerance, here’s an example of a person who has a pretty bad allergy to dairy which causes bad bloating stomach cramps and gas soon after consuming any type of dairy, so this person would completely cut it out for 6 weeks. He/she would aim to have a 4 day protein rotation diet, to keep the vegetable consumption high green and colourful vegetables would be consumed alternating, having no vegetables on the 3rd day so this would make the carbohydrate a 3day rotation, similarly with the fats. This person would reintroduce dairy products one by one after 6 weeks and pay special attention to reactions, if there’s any reaction he/she might have to avoid that food type forever.
As most people have a gluten intolerance, this example tries to keep gluten intake minimal. With a dairy intolerance one should also cut out whey protein and consume beef or plant based protein supplements such as hemp or rice, ideally with rotation 2-3 day rotation also.
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As a help, here are some useful tips for making your own food rotation diet:
Having only one protein source per day will give a better effect but, realistically you will need some variety. So choosing sources with relatively similar profiles will be adequate. Note that it takes 2-6 weeks to get rid of an allergy to a given protein.
Families are also broken down into sub-families:
e.g. Mammals Partial List:
beef, buffalo, cow, cow cheese, cream, milk, whey, yoghurt, gelatin, goat, goat cheese, goat milk ,lamb, sheep, sheep cheese, feta, veal
Deer: elk, moose, reindeer, venison
Hare: hare, rabbit
Poultry: Chicken, Turkey, Duck, Goose.
You might know that I’m a big believer of a high protein and fat breakfast for optimal body composition and high energy levels. Some people think I’m crazy, but I think they’re nuts for having cereal, pancakes, or any other processed junk for breakfast. Granted, many people do not find meat or fish appetising first thing in the morning. It may take some getting used to, but after a while, you will enjoy how good you feel the rest of the day, without having to take 3 coffee breaks and drinking energy drinks in between… it will also get rid of your sugar cravings which your waistline will thank you for 😉
Rotating carb sources on a weekly basis is optional. If you have certain preferences (i.e., eggs with rye bread, chicken and rice, tuna and lettuce, steak and potatoes, etc.), feel free to stick with them. Also, depending on your carb tolerance, you may need to stay low on the Glycemic Index and Insulin Index scale particularly before workouts.
It is crucial to keep a log of what foods you eat every day and any specific reactions/symptoms from the foods, so get down to the nearest shop that sells notebooks and invest a pound in your health!
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(Try the above diets at your own risk. Before trying any of the above advice consult your doctor.)
What the hell is food intolerance and how to get rid of it.