Simple Elimination Diet for Weight Loss

Have you ever heard of an elimination diet?  It’s something we have used with clients to help them drop 2-4 inches off their waist in just a 3-4 week period. 

The big draw to an elimination diet is that it takes stress of the digestive tract.  In addition to that it largely works because you’re eliminating calorie dense processed foods.

When you combine these two things it leads to weight loss.  There are many different versions of elimination diets out there.  We suggest a super simple elimination diet because it makes things easier for people who haven’t tried something like this before (or for those who have tried before, but failed to be able to follow through on it).

Important to note for most people this is not a long-term diet or lifestyle change.  The purpose is to identify if there are foods that are not agreeing with your digestive tract.  It doesn’t mean you should never eat any of these foods every again.

How Long Should I Follow the Elimination Diet For?

We typically suggest you do a minimum of 3-4 weeks eliminating the food 100% for that time period.  

You can do it for longer periods of time 6-8 weeks, but most people find they start feeling deprived when they go too long.

If You Don't Do This......You Won't See the Real Benefit

You must eliminate the food completely from your diet.  100% of the time for the set number of weeks you decide on.  Don’t invest your time and energy if you’re not ready to completely eliminate the food from your diet.  

Usually, we are all about moderation. However, for this diet to work in its goal of identifying what foods are bugging your digestive tract it must be followed 100% of the time.

Elimination Diet: List of Foods to Eliminate

Here is a list.  You can always do a modified version where you only pick certain foods off this list to eliminate.  Of course, it will be far more powerful if you eliminate all of them.

  • Grains (wheat, rye, rice, and all other grains products)
  • Dairy
  • Processed sugar
  • Processed foods
  • Coffee
  • Alcohol
  • Soy

Wait....What Foods Can I Eat on the Elimination Diet?

This is the question we usually get after someone reads this list.  Here is a list of the foods you can eat (obviously not a complete list).

  • Meats
  • Fish
  • Eggs
  • Fruits
  • Vegetables
  • Nuts
  • Seeds
  • Legumes, lentils, beans, chic peas, etc.

Essentially real whole foods not including a few from the groups listed above.

No Processed Food at All?  What's Up With That?

You have to watch for many processed foods that are healthy but still should be avoided on the elimination.  For example, peanut butter, almond milk or other similar products which although may be healthy are still to be eliminated to check for food intolerance. 

As well, processed foods are easier to overeat on.  So, it will help the elimination diet for weight loss.

Strategies to Make the Elimination Diet for Weight Loss Easier

Here are some easy tips to make life a little easier.

  • Figure out 3-4 different meals for breakfast, lunch & supper
  • Figure out some healthy treats that you will enjoy, but still fall in-line with the elimination diet for weight loss
  • Remember it will be hard for the first 2 weeks, but it will get easier and more routine after this
  • When eating out ask them about any ingredients you may be unsure about (especially added sugars or dairy)
  • Remember these foods aren’t necessarily bad for you.  The point is just to identify if any of these don’t agree with your digestive tract and eliminate calorie dense foods
  • Remember you have to 100% eliminate the food from your diet

How to Check for Food Intolerance

This is important.  Once you’ve eliminated the food for 3-4 weeks (or longer) you can check to see how you react to the food by introducing 1 food at a time in a normal serving sized amount of that food.  And see if you have any reactions over the next 2-3 days.

Make sure to only add in 1 food every 4 days.  Often some reactions like rashes or others are delayed.

Free High-Intensity Workouts for Weight Loss

I want to help you not just boost up your metabolism.  I want to help you burn out more calories in less time.  

I want to help you get a hormonal response that helps you burn the most body fat possible.  Specifically, the most belly fat possible. 

If you're looking to do all that you can perform this weight loss workout from home.  You can scroll to the bottom for the workout or learn more about how to boost your metabolism up with your workouts.

How to Burn More Calories in Less Time

I’m sure you’ve seen the graph on your favourite piece of cardio equipment.

 It shows you the “fat burning zone.” If you want to get the best results in the least amount of time possible. 

Don’t spend your time in that zone.

We want you in the zones that are way above that. Wait, what? Don’t go in the fat burning zone? I know that seems like it doesn’t make sense, but stick with me.

This is one of those things I talked about yesterday. Those “we take a different approach” things.

The higher the intensity of the workout the more calories you burn per minute during your workout.  The more energy you burn out…..the easier it is to create a calorie deficit (that that’s code for burning body fat).

Not only do you burn more calories, but your body releases different hormones compared to your cardio workouts in the fat burning zone.  

You will get a release of hormones that will help you to boost up your metabolism.  This is super important for someone who falls into one of these categories:

  • Going through or just having finished menopause
  • Your body isn’t burning body fat like it used to in your 20’s
  • You’ve recently had a kid…..or two……or three…….or…..four. (four kids, what are you crazy?)

These types of workouts are key if you’re serious about getting results.  Try something different. 

I can’t tell you how many clients over the years have told me their blown away by the results they get with less time invested in exercising. 

You are going to be able to really kick start your metabolism and start burning more body fat with these types of workouts.  No joke, serious results.

And don’t get me wrong cardio isn’t a bad thing.   You just need to know how to perform it properly.  

We teach our clients how to do cardio.  You can get the same metabolism boosting effect from cardio.  If you do that cardio in the right way. 

We won’t get into that today, but start with the workout at the bottom and try to get your heart rate around the zone indicated in the image based on your age.

Now, important to note.  These are rough guidelines for the heart rate.  It will depend on your current level of conditioning, your genetics, your resting heart rate and many other factors.

Make sure you’re not pushing yourself too hard and feeling nausea or other negative side effects of exercising too hard.

Target Heart Rate for Weight Loss Workouts

Heart Rate Training Zones for Weight Loss

I don't care how slow your metabolism is.  You can boost it up if you perform these types of workouts.

Core Exercises to Flatten Your Belly

Are you still doing crunches and leg raises to try and target your abs?  If so these three exercises are going to completely change how your core functions and looks.

Your abdominal wall can be broken down into two types of core muscles.  What is referred to as the inner unit and the outer unit. 

Most people when doing different versions of crunch’s or sit-ups they’re working the outer unit.

The problem is that most people never work their inner unit of abdominal muscles. 

Part of the job of the inner unit muscles is to hold your stomach flat throughout the day.

Be working the inner unit (which takes some practice) you’ll actually flatten your stomach. 

As an example, the picture below the person hasn’t dropped any body fat, but there is a huge difference in the size and look of their stomach.

Even if we have a client who isn’t looking to drop any body weight they will usually reduce their waste size by 1/2 - 3/4 of an inch in the first four weeks just by getting their inner unit functioning properly.

Really important you need to make sure you’re listening carefully to how to properly perform the exercises.  

The key is in the same details.  

To get the benefit of these exercises you have to make sure you’re feeling the proper muscles working and carefully listening to the details of how to perform the exercise.

3 Key Core Exercises

How Often Should You Perform these Exercises?

Perform these three exercises in a circuit 3-4 times/week.  

Perform 3 sets of 1 minute for each exercise.

If you take the time to perform these exercises properly over the next 2-4 weeks you’ll see a reduction in your stomach size from this one thing alone without making any changes to your nutrition.

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