Wheat Belly Challenge

The Wheat Belly Challenge

There is a popular book within the health & fitness community called Wheat Belly, written by respected cardiologist, Dr. William Davis, which details his studies and findings with his patients once they eliminated wheat from their diets. In short, the book claims that wheat has been so genetically modified from it’s purest form dating 10,000 years ago that it is no longer fit for human consumption and is in fact the cause of a plethora of health issues, most notably diabetes and obesity. Below is a list of foods you can and cannot eat if you are to take the Wheat Belly Challenge. The rules are, for 30 days, Monday through Friday you must stick to the list of foods below. Saturday and Sunday are your cheat days. On your cheat days you are allowed to eat whatever you like, just don’t go overboard.

Good Luck!

Coach Brian Donovan
www.briandonovanfitness.com

Winner of Chicago Reader magazine’s “Best Personal Trainer” award,
Best Of Chicago 2014 edition. Available for personal training in the Chicago neighborhoods of Andersonville, Bucktown, and Lakeshore East.

Wheat Belly: Quick and Dirty

Copied From: http://www.wheatbellyblog.com/2011/10/wheat-belly-quick-and-dirty/

Posted on October 13, 2011 by Dr. Davis

For everyone who asked for a simplified, essentials-only version of the diet I advocate in Wheat Belly, here it is.

This is the very same diet I advise for patients in my office that achieves spectacular reductions in small LDL particles (the #1 cause of heart disease in the U.S), as well as unraveling diabetic/pre-diabetic tendencies. The diet starts with the biggest step: elimination of wheat. But a healthy diet cannot end there, or else you and I could eat no wheat but fill our calories with soft drinks and jelly beans. So the next step is to limit carbohydrates if your goal is to lose more weight and correct metabolic distortions like high blood sugar and small LDL particles.

Eliminate: 
All wheat-based products (all breads, all breakfast cereals, noodles, pasta, bagels, muffins, pancakes, waffles, donuts, pretzels, crackers), oat products (oatmeal, oat bran), cornstarch-based products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, cornmeal products like chips, tacos, tortillas), sugary soft drinks, candies

Enjoy unlimited:
Vegetables-except potatoes; fresh or frozen, never canned
Raw nuts and seeds-raw almonds, walnuts, pecans, hazelnuts, pistachios, Brazil nuts, cashews; dry-roasted peanuts (not roasted in oil); pumpkin and sunflower seeds
Healthy oils (unheated)-olive, flaxseed, coconut, avocado, walnut
Meats-red meats, pork, fish, chicken, turkey, eggs. (Consider free-range, grass-fed and/or organic sources.)
Non-wheat grains-ground flaxseed, chia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses—real cultured cheeses only (not Velveeta or single-slice processed cheese)
Avocado or guacamole; hummus; unsweetened condiments, e.g., mayonnaise, mustard, oil-based salad dressings; ketchup without high-fructose corn syrup; pesto, tapenades; olives

Limited:
Fruit-No more than 2 servings a day (one serving is a level handful), preferably in this order (best first): berries of all varieties, citrus, apples, nectarines, peaches, melons. Minimize bananas, pineapples, mangoes, and grapes
Fruit juices-only real juices and in minimal quantities (no more than 2-4 oz)
Dairy products-No more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened (Fat content does not matter.)
Legumes/beans; peas; sweet potatoes and yams; rice (white and brown); soy
Dark chocolates-70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square) per day
Sugar-free foods-preferably stevia-containing, rather than aspartame

Never:
Fried foods
Fast foods
Hydrogenated “trans” fats
Cured meats-hot dogs, sausages, bacon, bologna, pepperoni
High-fructose corn syrup containing foods; honey; agave syrup; sucrose
Processed rice, rice flour or potato products-rice crackers, rice cereals, pretzels, white breads, breakfast cereals, potato chips
Fat-free or low-fat salad dressings
”Gluten-free” foods

Quick tips:
For healthy breakfast choices, consider ground flaxseed as a hot cereal (e.g., with soy milk, milk, or unsweetened almond milk; blueberries, strawberries, etc.). Also consider eggs; raw nuts; cheese; consider having “dinner for breakfast,” meaning transferring salads, cheese, chicken, and other “dinner” foods to breakfast.
Add 1 tsp or more of taste-compatible healthy oil to every meal. For example, mix in 1 tbsp flaxseed oil to ground flaxseed hot cereal. Or add 2 tbsp olive oil to eggs after scrambling. Adding oils will blunt appetite.
If you suspect you have a wheat “addiction,” use the first week to add healthy oils to every meal and reduce the amount of wheat by half. In the second week, aim for elimination of wheat while maintaining the oils. Reach for raw nuts first as a convenient snack.

Wheat Belly Bullet Point Summary:
Wheat Belly Challenge
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