Keto diet plan for elimination diet

This specialized keto plan is designed to help identify food sensitivities by systematically removing and reintroducing specific foods. It combines the benefits of ketosis with the clarity of an elimination diet to pinpoint dietary triggers. Ideal for anyone struggling with unexplained digestive issues or allergies.

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Diet plan grocery list

Avocado

Coconut oil

Olive oil

Butter

Ghee

Almonds

Walnuts

Macadamia nuts

Pecans

Flaxseed

Chia seeds

Hemp seeds

Spinach

Kale

Broccoli

Cauliflower

Zucchini

Bell peppers

Asparagus

Cucumber

Celery

Radishes

Mushrooms

Garlic

Onion

Fresh herbs like basil and cilantro

Salmon

Sardines

Chicken thighs

Ground beef

Eggs

Full-fat Greek yogurt

Cottage cheese

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Diet plan overview

An keto diet plan for elimination diet is designed to combine the benefits of ketosis with the identification of food sensitivities. It involves removing certain foods known to cause allergies or digestive issues and gradually reintroducing them to pinpoint triggers. This plan uses keto principles to maintain low carb intake throughout the process.

It's important to proceed with caution and possibly under the guidance of a dietitian to ensure nutritional adequacy and effective identification of sensitivities.

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Foods to eat

Whole, Single-Ingredient Foods: Fresh meats, fish, and eggs to eliminate hidden allergens.
Selected Vegetables: Non-reactive vegetables like leafy greens and squashes.
Healthy Fats: Olive oil and coconut oil to maintain caloric intake without added allergens.
Fresh Herbs and Spices: Use natural seasonings like turmeric and ginger for flavor without additives.
Water and Herbal Teas: Keep hydrated with plain water and non-caffeinated herbal teas.

✅ Tip

Start with a strict keto framework and gradually reintroduce foods one at a time to identify potential inflammatory responses or sensitivities.

Foods not to eat

Common Allergens: Dairy, nuts, eggs, soy, and gluten-containing products should be initially excluded.
Processed Meats: Sausages and deli meats can have additives and fillers that trigger sensitivities.
Artificial Sweeteners: Products like aspartame and sucralose can be problematic for some people.
Complex Seasonings: Blended spices and sauces often contain gluten or other allergens.
Alcoholic Beverages: These can exacerbate sensitivities and should be avoided during the elimination phase.

Main benefits

The keto diet plan for elimination diet simplifies identifying food sensitivities by starting with a base of few low-carb foods and gradually reintroducing others. This method can help individuals pinpoint specific dietary triggers while staying in ketosis. It's an effective strategy for those with digestive issues or autoimmune disorders.

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📊 Nutrient breakdown of the Keto diet (Source)

How to budget on this diet plan

Start by eliminating only a few foods at a time to see how your body reacts, which can keep initial costs low. Use spices and herbs to flavor meals instead of costly sauces that may contain hidden sugars or carbohydrates. Keep a food diary to track your reactions to foods, helping you identify sensitivities without extensive testing.

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Meal plan suggestion

7-Day Keto Elimination Diet

Day 1

Breakfast: Scrambled eggs cooked in butter with spinach and mushrooms
Lunch: Grilled chicken thighs with a side of steamed broccoli drizzled with olive oil
Dinner: Baked salmon served with cauliflower rice sautéed in coconut oil
Snack: Handful of almonds

Day 2

Breakfast: Greek yogurt topped with chia seeds and sliced avocado
Lunch: Zucchini noodles tossed in olive oil with grilled chicken and bell peppers
Dinner: Ground beef stir-fry with mushrooms, kale, and garlic cooked in ghee
Snack: Celery sticks with almond butter

Day 3

Breakfast: Omelette filled with sautéed spinach, mushrooms, and onions cooked in coconut oil
Lunch: Smoked salmon salad with mixed greens, cucumber, and avocado dressed with olive oil
Dinner: Baked chicken thighs seasoned with herbs and served with roasted cauliflower
Snack: Pecan halves

Day 4

Breakfast: Keto pancakes made with almond flour and topped with butter and flaxseed
Lunch: Sardine salad with spinach, avocado, and cucumber dressed in olive oil
Dinner: Beef stir-fry with broccoli, bell peppers, and onions cooked in coconut oil
Snack: Cottage cheese with walnuts

Day 5

Breakfast: Chia seed pudding made with coconut milk and topped with sliced almonds
Lunch: Grilled salmon served over a bed of kale sautéed in ghee
Dinner: Baked chicken thighs with roasted asparagus drizzled with olive oil
Snack: Macadamia nuts

Day 6

Breakfast: Spinach and feta omelette cooked in olive oil
Lunch: Chicken salad with mixed greens, avocado, and radishes dressed with olive oil
Dinner: Beef and broccoli stir-fry cooked in coconut oil
Snack: Flaxseed crackers with cream cheese

Day 7

Breakfast: Keto smoothie made with coconut milk, avocado, spinach, and hemp seeds
Lunch: Cauliflower rice bowl topped with grilled chicken, bell peppers, and onions sautéed in ghee
Dinner: Baked salmon served with roasted zucchini tossed in olive oil
Snack: Hard-boiled eggs

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.