Wheat Belly System Condensed edited lightly from Dr. Williams Davis’s article.
(I do not own any rights to the following, Er asked me to post this for her so we could print this out later. We just have a small copy from photobucket with very small print.)
Eliminate: all wheat-based products (breads, all breakfast cereals, noodles, pasta, bagels, muffins, pancakes, waffles, donuts, pretzels, crackers), oat products (oatmeal, oat bran), corn starch products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, com-meal products like chips, tacos, tortillas), sugary soft drinks, candies, either high-carb items to include so-called “gluten=free” products (usually loaded with other grains and sugars)
Meats- red meats, pork, fish, chicken, turkey, eggs
Vegetables- fresh/frozen, not canned, no potatoes, sugarbeats, other high-carb veggies
Roasted peanuts (not roasted in oil); pumkin and sunflower seeds
Healthy oils (unheated) – olive, flaxseed, coconut, avocado, walnut, macadamia
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
Fruit-no more than 2 servings a day (one serving is level handful), preferably in this order (best first): berries of all varieties, citrus, apples, nectarines, peaches, melons. Minimize bananas, pineapples, mangoes, and grapes. Focus on the carb level and keep it low.
Fruit juices- only real juices and in minimal quantities (no more than 2-4 oz)
Dairy-max of 1 serving day of milk/cottage cheese/yogurt, unsweetened (fat content doesnt matter) legumes/beans, pease, sweet potatoes and yams, rice (white and brown); soy
Dark chocolates-70-85% coca min; no more than 40grams (approx 2 inches square) per day
Sugar-free foods-preferably stevia-based, avoid aspartame, no wheat, limited grains of any kind
Fried foods Fast foods Hydrogenated “trans” fats
Cured meats- hot dogs, sausages, bacon, bologna, pepperoni, meat sticks, etc
High-fructose corn syrup foods; honey, agave syrup nectar, sucrose
Processed rice, rice flour or potato products, rice crackers, rice cereals, pretzels,white breads, breakfast cearals, potato chips
Fat-free or low fat salad dressings
For breakfast choices, consider ground flaxseed (with nut meals maybe) as a hot cereal (e.g., with soy milk, milk, or unsweetened almond milk; blueberries, strawberries, etc.)
-Consider eggs, raw nuts, cheese, try 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 ever meal. for example, mix in 1 tbsp flaxseed oil to ground flaxseed hot cereal, or add 2 tbsp olive oil to eggs after scrambling. oils blunt appetite.
It you suspect 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
-Learn how to bake. Create wheat free low carb sweet goodies and savory items; endless possibilities exist, easing the transition into letting go of all the wheat-based junk you’ve eaten for decades.
-In restaurants, tell the server you have a wheat allergy. They’ll be glad to help with wheat-free choices.