Elimination Diets May Look Different For Everyone

Even though elimination diets are all the rage right now, they have evidently been used since the 1920s. By eliminating certain types of foods, or entire food groups, elimination diets help people identify what exactly is triggering certain allergy symptoms. However, elimination diets have also gained traction in the weight loss world, by helping people "recognize intolerances" and theoretically lose weight.

But experts such as Dr. Beth Rosen, MS, RD, CDN, speculate that elimination diets for weight loss are yet another passing fad in diet culture. She tells Woman's World that the weight loss industry has simply "run out of ideas," and that this is yet another passing trend.

"Back in the 1980s, carbs were 'good' and fat was 'bad.' In the '90s protein became our sweetheart with Atkins, and then in the 2000s Keto and fat was 'good.' More recently, intermittent fasting became popular because we've exhausted vilifying macronutrients so we might as well not eat at all," she explains. "Elimination diets remove a food or food group from the eating pattern and it seems to be yet another ploy to create 'new and improved' weight loss fads."

Elimination Diet Resources

Telemedicine Providers

• • Remote Pharmacy, online GLP-1 prescriptions and delivery

Diet Books

• • The Elimination Diet: Discover the Foods That Are Making You Sick and Tired, guide to eliminating inflammatory foods

  • Elimination Diet Plan: How To Identify Food Allergies And Sensitivities, a how-to for elimination diets

Cookbooks

• • The IBS Elimination Diet and Cookbook, recipes for elimination dieters with IBS

  • The Low-FODMAP Diet for Beginners, low-FODMAP recipes

Online Support

• • Elimination Diet Support, support group that helps identify intolerances

  • The Elimination Diet,  Facebook group with 9K members

The Elimination Diet — Once Used For Identifying Allergies — Now Targets Weight Loss

In an elimination diet, people will typically remove certain types of foods from their daily regimen, for a few weeks at a time, to figure out what they are allergic to. If symptoms go away, they likely have an intolerance to that food or food group. But as a vehicle for weight loss, Texas Christian University professor Dr. Anne VanBeber, PhD, RD, LD, FAND, FACCM tells Woman's World that the idea is that eliminating a certain type of food may help rid people of stubborn fat.

"Elimination diet' basically means that you eliminate certain foods out of your diet to see if you have better results and symptoms go away. In the case of wanting to lose weight, the foods eliminated could possibly result in losing some pounds. This is now a buzz word that is being used by some on weight loss journeys... In reality, 'elimination diet' could be a vague term.

There Are Many Kinds of Elimination Diets — Restrictions Vary

"Elimination diet" can refer to any type of diet that focuses on removing certain foods or food groups. There's the Whole30 diet, for example, which eliminates processed foods and grains. Meanwhile, both the low FODMAP diet and the four- or six-food elimination diets aim to help people with digestive issues by eliminating foods that may irritate the GI tract. For weight loss, however, Dr. Rosen says two of the most popular elimination diets restrict gluten and dairy.

"In our society, the most popular elimination diets are removing gluten — the protein in wheat, rye, and barley — and dairy," she says. "There has been speculation that foods in these categories are inflammatory. For some, that may be true, but for far few folks than what the diet industry would have you believe."

One Newly Popular Elimination Diet is the Carnivore Diet

In addition to the gluten-free and dairy-free diets, preventive cardiology dietician Michelle Routhenstein, MS, RD, CDCES, CDN at Entirely Nourished,  says animal-based diets — particularly the carnivore diet — have gained tremendous popularity in the last year. While restricted plant-based foods and carbs, it pushes for high consumption of proteins and fats, from animal products and byproducts: "Many people find the carnivore diet attractive due to its straightforward guidelines and the enjoyment of meat-based meals," she says. "It can align with preferences and cultural habits, thereby promoting adherence."

More Popular Elimination Diets, and What They Require

• Six Food Elimination Diet (SFED): Dietitians often prescribe this diet to those with eosinophilic esophagitis. It eliminates the six common food allergens: Milk, eggs, wheat, soy, peanuts/tree nuts and fish/shellfish. Foods can be reintroduced one at a time, following an endoscopy.

• FODMAP Elimination Diet: This diet is commonly prescribed to people with IBS, ulcerative colitis and Crohn's Disease to help determine trigger foods. Johns Hopkins Medicine explains that this diet is specifically low in FODMAPs. This refers to certain types of sugars that may cause intestinal issues, including gluten, certain fruits and vegetables, beans and dairy. Eventually, certain ones are introduced at different times, to test how inflammatory they are.

• Breastfeeding Elimination Diet: If a baby has allergic reactions to a mother's breast milk, a breast-feeding elimination diet may be a useful way to figure out what is triggering for them. According to a University of Rochester blog post, this generally involves the mother eliminating eggs and dairy from her diet, and reintroducing one at a time, to figure out what the baby is reacting to.

• Autoimmune Protocol (AIP) Elimination Diet: This eliminates all foods that may cause gut inflammation. This includes: grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, alcohol, coffee, oils, food additives, refined and processed sugars and coffee. After eliminating these foods for a few weeks, one food is reintroduced one at a time, a few times a day.

•  21-Day Elimination Diet: It's all in the name — for 21 days, dieters will eliminate five of the most allergenic food groups from their diets, including: dairy, soy, gluten, nuts, and eggs. According to the Integrative Nutrition Institute, it's based on the idea that it takes three weeks for antibodies to turn over (and therefore, for inflammation to go away). Then, each eliminated food is slowly brought back, one at a time, to help dieters identify which foods are triggering.

Elimination Diet Meal Plans

Elimination diet meal plans look very different, based on the type of elimination diet someone is following. However, these are a few popular elimination diet, with easy meal ideas to go along with them.

Sample Meal Plan For a Dairy-Free Diet

Breakfast: Eggs and Veggie Hash

Lunch: Tangy Chicken Salad

Dinner: Alkaline Soup

Snack: Tropical Green Smoothie

Sample Plan For the Gluten-Free Diet:

Breakfast: Zucchini Chorizo Frittata

Lunch: Quinoa Black Bean Cheesy Enchilada Skillet

Dinner: Skillet Seared Steak

Snack: Smoky Artichoke Hummus

Sample Plan For the FODMAP Diet:

Breakfast: Martha Stewart's Fluffy Scrambled Eggs

Lunch: Kale and Avocado Salad

Dinner: Apricot Glazed Chicken Breasts

Snack: Marinated Olives

Sample Plan For the 6 Foods Elimination Diet:

Breakfast: Oatmeal (with dairy-free milk!)

Lunch: Pulled Pork Sandwich (with gluten-free buns!)

Dinner: Tofu, Squash and Chickpea Stew

Snack: Dried Prunes

Effectiveness of an Elimination Diet for Weight Loss Is up in the Air

Although using an elimination diet to help quell symptoms or recognize intolerances may be useful, it may be less than useful for weight loss. While certain elimination diets may help some people feel better and possibly lose weight, it ultimately isn't the secret to fat loss. "People read about some new fad or craze — and they've usually tried something else and haven't succeeded. I think some of it may have arisen just from the popularity of the gluten-free diet," Amy Rothberg, M.D., DABOM said in an interview. "People with allergies or sensitivities who have felt better by consequence [on various elimination diets] may have had some weight loss. So other people then say, 'If that worked for you, it'll work for me.'"

Dieters Tend to Like Elimination Diets, Because They Have Defined Rules

One benefit of an elimination diet is that it's easy to follow. Because an elimination diet eliminates types of food or food groups, it's easy to determine what foods to avoid. That way, meal prep is easier. "It is shown that consumers like to be given a protocol when it comes to what they should eat," Dr. VanBeber explains. "It makes their mealtime planning and snack planning easier and more streamlined. Following one of these diets gives them an outline of suggested foods."

Elimination Diets Require Expert Guidance

Though elimination diets may not guarantee weight loss, they can be useful for helping people feel better. That said, they should be executed carefully. A dietitian or MD will draw out a plan, including what foods are to be eliminated, and for how long. A food log should be kept detailing daily symptoms, and noting any improvements, and the expert will give additional educational resources on adhering to the diet.

"If elimination diets are going to be discussed by practitioners, there needs to be a lot of specificity in the discussion and counseling," Dr. VanBeber says. "There are [also] many good resources, available online and in book form, for people to read or watch videos to gain information about grocery shopping, meal planning and meal prep."

Elimination Diets, If Done Wrong, Can Pose Serious Risks

Although elimination diets can be helpful, they can also result in major harm. Eliminating food groups such as dairy can lead to calcium deficiencies, for example, if supplements or substitutes aren't prescribed. Likewise, someone preemptively removing all fats from their diet may skimp out on important omega-3s. That's why guidance can be so useful.

"The risks of a long-term elimination diet are two-fold. If they don't relieve symptoms, they can lead to malnutrition over time if multiple foods or food groups continue to be removed from the diet, and they can lead to disordered eating or an eating disorder," Dr. Rosen explains. "A registered dietitian can educate on hidden sources of the food to be eliminated and also provide substitutes to avoid missing out on important nutrients (ie calcium in dairy foods)."

Pros of an Elimination Diet

• May help identify allergies or intolerances

• May lead to weight loss

• Strict rules makes following a diet easier

Cons of an Elimination Diet

• May not help with weight loss at all

• Can lead to disordered eating

• Can lead to nutritional deficiencies

Elimination Diets and Weight Loss Drugs

REMOTE PHARMACY FOR ONLINE GLP-1 PRESCRIPTIONS AND DELIVEY

Those taking weight loss drugs — such as semaglutides like Ozempic — may ultimately benefit from an elimination diet. But as previously mentioned, planning from an expert is absolutely necessary. And, it depends on the person. "Weight loss drugs can have their own side effects and mechanisms of action that may not align with the goals or restrictions of an elimination diet," Michelle Routhenstein explains.

Focusing on dietary changes and potential allergens or intolerances before introducing medications helps ensure safety and effectiveness. Properly managing both dietary adjustments and medication regimens under the guidance of a Registered Dietitian minimizes risks and optimizes outcomes for individuals seeking comprehensive weight management strategies.

Eliminations Diet Don't Guarantee Weight Loss

Despite the popularity spike elimination diets have seen in recent years, they aren't necessarily the key to weight loss. For some, they may help identify intolerances, which may lead to feeling better, and in turn — can sometimes help with weight loss. But, eliminating entire food groups doesn't guarantee weight loss. It can also lead to some serious disadvantages, so professional guidance is necessary.

"As a healthcare provider, I would recommend an elimination diet primarily for reasons other than weight loss, such as identifying and managing food allergies, intolerances, or chronic health conditions like irritable bowel syndrome (IBS) or autoimmune disorders," Routhenstein says. "While elimination diets may result in weight loss due to reduced calorie intake or improved metabolic function, their primary focus is on improving overall health and addressing specific dietary issues rather than achieving weight loss goals."

Frequently Asked Questions About Elimination Diets

What type of elimination diet is best for weight loss?

There is no "one-size-fits-all" answer to weight loss in general, but especially for an elimination diet. People tolerate foods differently than others, so results may vary from person-to-person, if at all.

What are the rules to an elimination diet?

Rules vary for each elimination diet. For example, Whole30 eliminates refined foods and grains for 30 days, while a gluten-free diet eliminates gluten for a specified period of time. Speaking with a registered dietitian will give people guidance as to what to avoid, and for how long.

What is the easiest elimination diet?

One of the easiest elimination diets is the simple (modified) diet. According to WebMD, this eliminates only one type of food at a time. For example, someone might eliminate dairy or gluten for a 30-day trial period, to see what is or isn't making them feel good.

What are the benefits of an elimination diet?

There are a few possible benefits to adhering to an elimination diet. For some, it helps identify intolerances or allergies. It may also lead to weight loss. They're also relatively easy to follow, unlike some diets.

How long should someone follow an elimination diet?

Maximum, someone should only adhere to an elimination diet for up to eight weeks. More than that could lead to nutritional deficiencies. However, guidance should be provided by an expert such as a physician or registered dietitian.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.