You’ve been on a keto/carnivore diet for some time and are ready to re-introduce a few foods for variety.
What’s the best way to go about re-introductions?
My approach with clients is very strategic. This should be a well-planned experiment, with all other outside variables controlled for so you can draw real conclusions.
Here are a few tips to keep in mind:
Isolation is key!
Choose a single item to re-introduce & keep all other foods/drinks unchanged. For example: Do not re-introduce coffee WITH heavy cream; if there are any ill effects, it will be unclear whether it was the coffee OR the heavy cream even if you have tolerated dairy in the past
Start small and increase over time
Start with 2-3oz of the select food/drink on Day 1, and consume consistently for 2-3 days. Increase the amount of the select food each day by 1-2 ounces.
Take notes – Write it down!
Make note of any changes on the days the food/drink is consumed as well as for the following 3-4 days. This means a minimum of 1 week for each item you re-introduce.
Things to consider:
Digestion (reflux, gas, bloating, nausea, diarrhea, constipation)
Skin manifestations (acne, eczema, hives, psoriasis)
Body aches, joint pain
Brain fog, headache, inability to focus
Changes in mood (depression, anxiety)
Fatigue, changes in energy levels/stamina with daily activities and workouts
Refrain from changing other aspects of your lifestyle – sleep, exercise, movement, etc.
These must be kept consistent during re-introductions. For example: If you are re-introducing pork AND increasing exercise at the same time and experience more fatigue or brain fog, you will be unable to say clearly which of these changes contributed the most.
Suggested order of re-introductions
Other Ruminants (lamb, venison, bison, elk)
Poultry (chicken, turkey, duck), egg yolks only then whole eggs, poultry fats
Pork & lard
Dairy (grass-fed, raw)
Least toxic plant sources (organic fruits/veg/coffee/tea). Berries, avocados, coconut, squash, seedless & skinless cucumbers, olives, iceberg lettuce
Need help designing your re-introduction experiment? Leave the uncertainty behind for good and get real answers. I will lead you through it so you can FINALLY know which foods are best FOR YOU. Book an appointment today at qualitycarnivore.com!