Thread: Diet question: cutting out certain foods. Where to start?

Hello Givers of Wisdom and Advice...

Lately I've been putting on a couple (20) pounds and I suffer from fatigue. The fatigue has been around for a long time...before the weight gain. I've been struggling with dieting, trying to find the quick fix like WW or calorie counting. Both of which I love, but I want to get to the root of the problem.

My mom has fibromyalgia and rheumatoid arthritis and she switched to a vegan, no processed food diet. She says she feels great and she's lost like 10lbs. Then my boyfriend's dad cut out dairy to control his ezcema. So I think I should try to find what my trigger foods are to the weight gain and fatigue and then work from there.

So my options for this experiment are:
1) Gluten free diet
2) Processed sugar-free diet
3) Dairy free diet
4) Combination of the above

What's the process with this? I mean how do you start? Do I say...I am not going to eat gluten for a month...and then see how that goes. And then switch and say I'm not going to eat sugar for a month...etc. What's the strategy?

Here's some of my diet background. I am a vegetarian and I have been for over 10 years. I will not eat meat or seafood, so whatever option I choose has to be vegetarian. Also, I supplement my diet with a daily multivitamin. And I do drink coffee, but it is just 2 shots of espresso a day. I rarely drink caffeine after my morning cup unless I am struggling.

Here's what's in my regular diet (as in foods that I eat on a consistent basis):
Soy latte
Kashi Honey Almond Flax bar
Clif bars
Peanut butter and Jelly (all natural PB and Jelly on whole wheat bread)
Frozen entree (Smart ones or Lean cuisine)
Apples or oranges
Yogurt (YoPlus or Activia)
Frozen vegetables
Veggie patties (a variety of brands and kinds)
Edamame
Cous cous
Frozen fries (all natural Alexia brand)
Hummus and tortilla
ehem...candy from the candy jar at work

So hints and pointers?????

It should be noted that I am getting ready to make a massive life change in my life...I am moving in with my boyfriend. He is French, he is a foodie and he pretty much only shops at Whole Foods. He hates processed foods and things with the fat or sugar taken out. I have an idea that my diet will change when I move in with him, so I just want to be prepared. I am a little stressed about moving, but I think once I am settled, it will be the perfect time to start a new behavior.

Merci!

What about adding some beans for more protein? Other than that I would say that you should consult a nutritionist, perhaps get some bloodwork done to make sure there isn't some underlying medical problem first.

Originally Posted by norma

What about adding some beans for more protein? Other than that I would say that you should consult a nutritionist, perhaps get some bloodwork done to make sure there isn't some underlying medical problem first.

I had some tests done back in January and it's not my thyroid and not anemia. I never went back for the diabetes test, but I doubt it is that....

Yeah, I go through phases with beans. I do love them though and my Kashi frozen lunch was black bean mango...yum...

Originally Posted by norma

What about adding some beans for more protein? Other than that I would say that you should consult a nutritionist, perhaps get some bloodwork done to make sure there isn't some underlying medical problem first.

I agree, on both points. It looks like you might not be getting enough protein. I've heard it recommended that a person should have some kind of protein at every meal -- have some beans as part of your dinner, or tofu, or tempeh, or if you're not cutting out dairy, maybe some cheese or something.

My husband and I have both had much success with cutting the sugar from our diets.

The yogurt, bars, candy, fries, and tortilla (unless they are whole grain) are going to spike your blood sugar and leave you drained of energy (and craving more food/sweets). I'd recommend swapping these things out with food items that have at least half as much fiber as sugar (check the labels).

Umm, you also don't seem to have any actual (non-processed) vegetables or power fruits in your diet. Can you add kiwi, papaya, mango, blueberries, blackberries, cherries, nectarines, plums, etc. and maybe peppers, cruciferous veggies (broccoli, cauliflower, kale, etc), spinach, or something of the like?

That said, many people believe that auto-immune disorders are a direct result of poor diets (wheat, sugar, and/or dairy related allergies, specifically). If you are going to attempt to eliminate dairy, it can take up to six weeks for the dairy you've consumed to completely to clear your system. If you are going to attempt to cut the gluten, this is much more difficult as it's hidden in *everything* and if you have some sort of gluten-related sensitivity it's very hard to cut it completely from your diet and still get everything your body needs without the help of a nutritionist.

btw, you might consider the soy/edamame as an allergen too - it's very common - but since it's one of the few protein sources you listed, you may indeed need to add some nuts, beans, or eggs (if you eat them) for protein.

also, check your water intake! ;)

It looks like you don't eat a lot of dairy, so it may be easy to remove that from your diet. Substitue soy yogurt for regular yogurt and you will also be increasing your protein intake. I try to eat as little dairy as possible, mainly for animal rights issues, although I am also lactose intolerant. (And I have blood sugar issues, just to make things fun!) When I do cave in, usually to pizza or other cheese (that is so hard to give up!), I suffer from bloating, gas and frequent trips to the bathroom (sorry for the TMI). I feel so much better when I don't consume dairy products. Like you, I am also a vegetarian and don't eat seafood/fish either. For protein, I eat lots of edamame, natural peanut butter, soy milk, soy yogurt, Boca burgers, beans, etc.. You may want to eliminate the frozen meals from your diet, they can have a lot of sodium, which can cause bloating. There is a brand of frozen veggies called SteamFresh, which you heat in the microwave right in the bag (great for the office) and that plus a cup of brown rice and a Boca burger makes a great lunch or dinner. Also, how many meals a day do you eat? I try to eat 5 or 6 smaller meals throughout the day and have much more energy than on the days I have fewer, larger meals. (And no blood sugar issues either.)

But, I second all the comments about going to the doctor. Only they can tell if there is something else going on.

Originally Posted by andalee-oriental

2) Processed sugar-free diet

No matter what else you decide to do, if you're feeling tired, ditch the processed food. Not just processed sugars, but all processed, over-engineered "food" - it's not doing you any favors.

Of the things you listed, here are the ones I would ditch from the get go:

Kashi Honey Almond Flax bar
Clif bars
Frozen entree (Smart ones or Lean cuisine)
ehem...candy from the candy jar at work

These are convenient, but they don't even resemble the food components they started from. It looks, though, that your lifestyle relies on a certain amount of convenience food. The easiest way to get around that is to get friendly with your freezer so you can make your own. Most soups freeze well (what are they going to do, get mushy? ..l;, ) As do bread or muffins. Homemade soup is a big improvement over lean cuisines, and a couple of hours of baking can make enough frozen muffins to replace a month's worth of snack bars.

And I second what everyone said about protein. I am not vegetarian, but I don't eat a whole lot of meat. I'm not always in the mood for beans, but I mix it up with lentils, split peas, etc. I love the 15 bean soup mix in the dried bean section of the store!

If you really need the convenience of a purchased frozen meal at times, check out the Kashi ones. Good quality ingredients for a frozen meal and they have the whole grain Kashi mix rather than pasta or white rice. I especially like the Chicken Florentine.
R

Originally Posted by antimony

I love the 15 bean soup mix in the dried bean section of the store!

Mmmmmmm. Me too!

I don't know much about food allergies, but I had a thought about the other topics that came up regarding protein and veggies. You could address both problems if you made up a big salad each week to keep in the fridge, with all your favorite veggies in it, (could be a green leafy salad OR a chopped salad) and toss in a can of garbanzo beans.

Also, if it were me, I'd look up the symptoms of all the possible allergies to see which ones are the most likely culprits before you begin eliminating foods. For instance, I think that gluten allergies/intolerance usually produce gas and abdominal pain. If research backs up my notion and you're not having either of those symptoms, it may not be worthwhile to attack the gluten in your diet.

Originally Posted by Lauren_

Also, if it were me, I'd look up the symptoms of all the possible allergies to see which ones are the most likely culprits before you begin eliminating foods. For instance, I think that gluten allergies/intolerance usually produce gas and abdominal pain. If research backs up my notion and you're not having either of those symptoms, it may not be worthwhile to attack the gluten in your diet.

One of the most common known gluten sensitivities, Celiac disease, yes, can cause symptoms like this. However, I have a friend whose autistic son was diagnosed with a few food allergies, including gluten and pears (?!?) and when she cut them from his diet, he began showing a remarkable remission in his autism-related symptoms.

Food is a drug...and it affects our bodies in more ways than we can imagine! :)

swap the sugar for protein or natural fruit. If it is fibromyalgia, which it may be if your mother has it, sugar aggravates it. It seems like alot of the food you listed had sugar or fake sugar in it. Try to get as natural as possible.

i'm in agreement with most of the suggestions above........you may want to get your blood checked

with little protein, and few leafy greens mentioned, you may also be low on iron.......(read: anemic) that can explain SOME fatigue

in agreement with the other ladies, your diet is severely lacking in some beneficial veggies and in protein.........

cutting out dairy may be beneficial if you're intolerant, but you may want to research the cultures in non-dairy yogurts and cheeses (as they do have digestive and antibiotic benefits), and you also may wish to keep sublimenting with vitamins and omega 3 fatty acids (usually found in some fish, but also some seeds and oils)

i've heard gluten can affect the body badly...u may be on to something...........

also, multiple small meals will boost your metabolism, as damiena mentioned (worked for me), plus, making sure you are burning as many calories taken in......there are a LOT of carbs in your diet that break down to sugar, and if that's not being burned off, that is stored as fat, so as mentioned before, more veg, more protein, and check w/a doc

Originally Posted by Rosette

If you really need the convenience of a purchased frozen meal at times, check out the Kashi ones. Good quality ingredients for a frozen meal and they have the whole grain Kashi mix rather than pasta or white rice. I especially like the Chicken Florentine.
R

I had Kashi today for lunch. They are great, but they only make 2 vegetarian frozen meals...

Originally Posted by ruta21030

i'm in agreement with most of the suggestions above........you may want to get your blood checked

with little protein, and few leafy greens mentioned, you may also be low on iron.......(read: anemic) that can explain SOME fatigue

in agreement with the other ladies, your diet is severely lacking in some beneficial veggies and in protein.........

cutting out dairy may be beneficial if you're intolerant, but you may want to research the cultures in non-dairy yogurts and cheeses (as they do have digestive and antibiotic benefits), and you also may wish to keep sublimenting with vitamins and omega 3 fatty acids (usually found in some fish, but also some seeds and oils)

i've heard gluten can affect the body badly...u may be on to something...........

also, multiple small meals will boost your metabolism, as damiena mentioned (worked for me), plus, making sure you are burning as many calories taken in......there are a LOT of carbs in your diet that break down to sugar, and if that's not being burned off, that is stored as fat, so as mentioned before, more veg, more protein, and check w/a doc

My blood was checked and I don't have anemia. Additionally, people mention that I am not getting enough protein, but I really do. Everytime I count my calories on the daily plate, I am always above or at 100% daily value on the proteins.

I do eat veggies and fruits, just not as regularly as I should. And I've had beans for the past two days. I just listed the foods that I know I eat regularly, the other stuff comes and goes. Lately I've had apples, melon, broc, etc. Just depends on my schedule and such. I haven't had a salad for a few days though...

I bet (rather know) that it is probably sugar that is the culprit, which is easier to cut out than gluten or something else. My doctor did tell me to try to limit or eliminate processed sugar from my diet when I went in for all those tests. ..cr.: It is too hard. I heart sugar...

well, yeah, most of us do, :p, but it's not just the processed sugar, but the carbs that break down INTO sugar.........i think MORE veggies WILL help :D, plus, spreading out the meals, no skipping.....and believe it or not, some weight training DOES burn fat quicker, so not sure what you do for exercise, but that may be the ticket too.........you may not see much WEIGHT loss (since muscle is denser) but you WILL see a difference in the tape measure, your clothes, AND another burst of energy

i'm glad it's not anemia.....that's a hard thing to overcome, and rather taxing..........keep us posted

Please don't think of it as "cutting out" foods. That sounds limiting and like deprivation (because you may bounce back and overcompensate on the foods you're "cutting out").

Think of it as making healthier food choices. Each time you put something in your mouth, it is a choice. This will empower you to be more mindful of your health, rather than put you in a position of lack.

From your list of regularly eaten foods, it looks like you are not eating as much whole grains (brown rice, quinoa, bulgur, buckwheat, wheat berries, etc.) and vegetables.

Protein is overrated. You can get adequate amounts from the yogurt, peanut butter, and more legumes you consume. If you consume black beans and brown rice, for example, you've already consumed a complete protein. You need only small amounts of protein. If you want you can add more seitan, tofu, and/or tempeh.

A way of life that has benefited many people (I'm not gonna use a label) is eating with the seasons, and focusing on consuming whole grains and vegetables (cooked in a variety of ways: steamed, braised, broiled, blanched, stir fried) as the main food, and legumes/tofu/seitan/tempeh/nuts/seeds for protein.

Balance with soup, teas (instead of espresso), occasional healthy sweets (berries, apple butter + tahini on sliced whole grain bread, rice krispy treats made with brown rice, peanut butter, crushed almonds, raisins, and brown rice syrup, etc.).

Eat your meals at the same time each day if you can manage, and eat snacks at the same time of day as well; this will give your body periods of time to rest and build an appetite before each meal time. Avoid late night eating and caffeine.

Sugar: consume more whole, rather than processed foods, which contain a lot of sodium. Eating too much salt will make you crave sweets/sugar. Do not cut something out completely, though, as your body will rebel. So add healthier sweet alternatives, as mentioned above.

Moving in and eating the way your boyfriend seems to eat would be very healthy for you and you may find will alleviate your fatigue and excess weight issues.

7 years ago I was diagnosed with celiac disease. I had been severly ill and tired and been to tons of doctors, finally one tested me for allergies and the gluten problem turned up. When I had to switch to a gluten free diet I also went vegan (for animal rights and environmental reasons, but it was a very convenient time to do so because of the celiac thing). I got better right after changing my diet, it was like the difference between night and day. You should definately get a full allergy testing done because allergies can have a significant impact on your wellbeing and if you did end up having one you would start to feel better soon after removing the problem food.
Other then getting tested for allergies the other advice here is good. And cutting back on sugar and dairy seem like good ideas.
Feel free to send me an email if you need any gluten-free/vegan food recomendations and whatever changes you make I hope you feel energetic and healthy soon. :)

I whole-heartedly agree. Figure out what good-for-you foods you really enjoy and make them very accessible.

Originally Posted by Azhia

Please don't think of it as "cutting out" foods. That sounds limiting and like deprivation (because you may bounce back and overcompensate on the foods you're "cutting out").

Think of it as making healthier food choices. Each time you put something in your mouth, it is a choice. This will empower you to be more mindful of your health, rather than put you in a position of lack.

I know, I know...I just don't like cooking and all that good-for-you stuff is so time consuming. I know a lot about nutrition, it's the behavior change that I have a problem with. Yes, perhaps the boyfriend will be a good influence. The only problem with him is he always waits until 9 or 10 to eat dinner. Heck no, I need to eat my dinner on time!

I agree for the most part- cutting out the processed foods dropped me 5 lbs fairly quick. Due to that I found myself cooking with fresh veggies more, using more herbs and spices that contained no or very little salt and my water intake tripled - nearly 64-96 ounces of water a day, sometimes more if i break a good sweat during yoga and dance.

I'm lactose intolerant and I'm def. noticing the lack of calcium thing going on..., so I would suggest even if you go dairy free- please keep eating yogurt.

Originally Posted by andalee-oriental

I know, I know...I just don't like cooking and all that good-for-you stuff is so time consuming. I know a lot about nutrition, it's the behavior change that I have a problem with. Yes, perhaps the boyfriend will be a good influence. The only problem with him is he always waits until 9 or 10 to eat dinner. Heck no, I need to eat my dinner on time!

Don't worry about eating late. A lot of people have a misconception that eating late is deadly. As long as your daily caloric intake is within the range you want/need, eating late does not make you gain weight. It may, however, affect your sleep. Some people don't sleep well with a full stomach, others do.

If you decide to have late dinners, just plan your earlier meals/snacks accordingly so you are not starving at dinner time. Maybe have breakfast, a snack, lunch, a snack, a pre-dinner snack at what might be your normal dinner time, and then dinner. Sometimes I do that because of my schedule and sometimes I stick with a breakfast, snack, lunch, snack, dinner, snack routine.

Originally Posted by damiena

Don't worry about eating late. A lot of people have a misconception that eating late is deadly. As long as your daily caloric intake is within the range you want/need, eating late does not make you gain weight. It may, however, affect your sleep. Some people don't sleep well with a full stomach, others do.

If you decide to have late dinners, just plan your earlier meals/snacks accordingly so you are not starving at dinner time. Maybe have breakfast, a snack, lunch, a snack, a pre-dinner snack at what might be your normal dinner time, and then dinner. Sometimes I do that because of my schedule and sometimes I stick with a breakfast, snack, lunch, snack, dinner, snack routine.

Yeah, that's a good plan. I usually have my afternoon snack between 3 and 4 so around 6 or 7 I am hungry. I also usually dance 4 days a week with classes and whatnot and I am always starving for dinner! Also eating at 10 pm doesn't work because I go to bed at 11 and I don't like going to bed on a full stomach (acid reflux). But it should be said, I am not afraid of eating late at night, I just get too hungers. My BF does too, but he just gets grumpy instead of eating, its the whole French thing.

Also, it should be noted that I love fresh fruits and veggies. LOVE THEM! I am just lazy about cooking and going to the store. My life is damn busy, fitting in healthy foods can be hard. (That's why I grab the kahsi and the clif bars). So since my boyfriend always goes to the store and loves to get and make fresh foods, I am sure it will rub off. One day at a time.

P.S. It should also be noted that the weight gain didn't start until AFTER I met my BF one year ago...I wonder if that had anything to do with it...dining out, eating bread and cheese, drinking wine and beer at dinner...oh and he spoils me with loads and loads of chocolate...oh and fresh fruits? He serves them with heavy cream...

PPS At least we go for walks together and get plenty of "exercise"

I think the easiest way to make a change is to start with one meal each day. Breakfast is usually the easiest.

Try steel cut oats with peanut butter and bananas for breakfast, for example.

Then look at snacks. You need to make your daytime eating like breakfast, morning snack, noon snack, afternoon snack, early dinner. Small snack before bed.

Rather than the preprocessed bars, make it yourself. I make my own pita chips with oatbran pita. Cut into small pieces, put on a baking tray, brush or spray olive oil lightly on top and bake at 350 degrees until golden. Cool and put in an airtight container.

We like butternut squash (I grow it in the garden) and I save the squash seeds and roast them coated in olive oil to have a snack. Tasty and full of protein and I would throwing them away otherwise.

I drink plain, unsweetend soy milk and use it, with tofu, to make smoothies with frozen berries and protein powder.

Another thing that is easy to do to change eating habits is to eat only God-made food for half of the week and then gradually increase that to 5 or 6 days a week. That means nothing processed, even if it is something you buy at the health food store or the organic section of the supermarket.

Its the gradual changes in eating habits that will stick with you the most.

Souzan

I whole-heartedly agree. Figure out what good-for-you foods you really enjoy and make them very accessible.


Quote:
Originally Posted by Azhia
Please don't think of it as "cutting out" foods. That sounds limiting and like deprivation (because you may bounce back and overcompensate on the foods you're "cutting out").

Think of it as making healthier food choices. Each time you put something in your mouth, it is a choice. This will empower you to be more mindful of your health, rather than put you in a position of lack.

I completely agree with these sentiments. I have never 'missed' any of the foods I ate before being a gluten-free vegan. In fact it opened me up to completely new and amazing foods that I otherwise wouldn't have tried.

Andalee,

Please don't categorize yourself as being lazy. Making healthier changes includes reversing negative self-talk. If you set yourself up that way, you'll just be disappointed and use that word again if you plan to make something healthy and end up not doing it. Take responsibility for your choice and make an effort to make the healthier choice next time.

Sometimes eating late is a necessity. However, there should be a few hours between eating a full meal and going to bed. The body uses the time you sleep to eliminate waste. If it is busy digesting food, it cannot do that as efficiently.

I believe that "preparing healthy food is time consuming" is a misconception. If you love fresh fruits and veggies, take a Sunday to go grocery shopping, buy a whole bunch, cut them up and put them into containers to eat raw or with stir-fry for the rest of the week. Some simple food prep all at once will help you save time when you're busier during the week for the nutrition that your body needs, especially if you are active.

There is also a certain amount of stress involved in meeting a new person and adjusting to new eating habits. It's okay to say "I appreciate what you're offering me but no thanks" or "not the heavy cream tonight" if he offers you a food that you know may not be as healthy for you. One day I will say "no" to poutine... ;0p

Azhia, I agree with everything you posted. I really don't support radical changes in diet or self-diagnosis. In reality food allergies are very very rare, so I would agree that making healthy, unprocessed foods available as much as possible is key. Most healthy choices don't take longer than processed foods. I often make a big pot of lentils --takes about 20 minutes or so and then I can eat them for a few days. Just a wee bit of salt and they are yummy all by themselves or I mix them with veggies.

I also get a bag of arugula from Trader Joes and then top it with sweet strawberries and mango--it is so yummy and takes just a couple of minutes to prepare. I take that for lunch a lot. The spicy greens and the sweet fruit just make me so happy! ETA sometimes I chop up some tofu and grind some pepper on the salad for a little interest. I also like to eat plain avocado for a little healthy fat.

I went dairy free while I was nursing my son - he would break out when I ate dairy. I did a lot of research and stuck to a complete dairy free diet including processed items that had dairy in them.

I lost about 20 pounds and got the smallest size I have been since high school!

Now - there are a lot of things to consider when going dairy free. If you cutout dairy for a month and then decide to eat some yogurt - look out. When you cut out dairy (same goes for meat) your body basically forgets how to process these items. So - when you consume them - you have allergy type systems and maybe even flu like.

It took me about 2-3 months to transistion back to dairy after my son stopped nursing and it was hard. People often think that they can give up something for months and then start eating it again. So not true.

If you are interested in dairy free living - I suggest you do a lot of research. A great site for me was Go Dairy Free | Your Information Resource for Dairy Free Living

Good luck and be smart about your choices.