Thursday, July 27, 2017

Whole30 REINTRODUCTION -- a must!

Simmie Sinow

We all know those who don't want to do Reintroduction.  Some because they don't plan to add things back into their eating program, others because they don't trust themselves.

What they don't realize is that Reintroduction is not necessarily about adding those items back into your food rotation, but knowing which foods you need to treat like poison, which foods you can tolerate occasionally with minimal reactions, and which foods can be added back into rotation with no reactions.

Doing an elimination diet and not reintroducing just makes no sense, because you don't come out of it knowing which foods are causing issues -- and that is the whole point.

We all know that the reintroduction schedule from Whole30 is lack some items.  Below is what I've used that has worked.

You can also add another two categories: split wine into organic (no sulfites) in addition to the wine category; split sugar into an artifical sweeteners category in addition to the sugar category.  I found that adding an artificial sweeteners category to be super helpful. Splitting dairy into 2 categories is, in my opinion, really important -- a lot of people  can tolerate either yogurt/milk or cheeses, but not both.

Here's my version of Reintro, to which you can add organic wine and artificial sweeteners as added categories if you wish.

Day 1 - sugar
Day 2 & 3 - W30 (strict whole30 - do not include anything reintroduced previously)
Day 4 - legumes
Day 5 & 6 - W30
Day 7 - Non-gluten grains
Day 8 & 9 - W30
Day 10 - dairy: cheese
Day 11 & 12 - W30
Day 13 - dairy: milk & yogurt
Day 14 & 15 - W30
Day 16 - gluten grains
Day 17 & 18 - W30
Day 19 - wine (you may want to switch this into two categories with one being wine with sulfites and one being wine without sulfites)
Day 20 & 21 - W30
Day 22..... food freedom!

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