1. Balanced Foundation: Ensure that your baseline diet, before eliminating any foods, is already balanced and provides essential nutrients. This includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.

2. Identify Targeted Foods: Identify specific foods or food groups that you suspect may be causing adverse reactions, such as allergies, sensitivities, or digestive issues. Common candidates for elimination include dairy, gluten, soy, and certain additives or preservatives.

3. Elimination Phase: Gradually remove the identified foods from your diet for a specified period, typically 2-4 weeks. During this phase, be vigilant about reading food labels to avoid accidental consumption.

4. Monitoring: Keep a detailed food journal to track your meals, symptoms, and any changes in your well-being. This documentation helps you identify patterns and correlations between your diet and how you feel.

5. Reintroduction: After the elimination phase, systematically reintroduce one eliminated food at a time, typically waiting 2-3 days before introducing the next. Monitor for any adverse reactions or symptoms.

6. Balanced Reintroduction: When reintroducing foods, maintain a balanced diet by incorporating other nutritious foods. This ensures that your overall nutrition remains adequate.

7. Listen to Your Body: Pay close attention to how your body reacts when reintroducing foods. Note any symptoms or discomfort that may arise. This step helps identify specific triggers.

8. Customization: Based on your findings, customize your long-term diet to include foods that align with your body's needs and tolerance levels. This may involve permanently eliminating certain trigger foods.

9. Balanced Diet: Continue to prioritize balance in your diet, incorporating a variety of nutrient-dense foods and avoiding excessive reliance on a limited range of options.

10. Consultation: If you experience severe symptoms or suspect food allergies, consult with a healthcare professional or registered dietitian for guidance throughout the process.

Question

• Which ingredients, recipes, food groups, or meals do I want to experiment completely eliminating from my routine?