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How To Plan a Low Carb 4 Day Allergy Rotation Diet – Keto Allergy KISS Day 1

Posted by Susie T. Gibbs on September 29, 2015 in Gluten Free Recipes, Low Carb Keto Recipes, Fundamental Dishes, Uncategorized | Comments Off on How To Plan a Low Carb 4 Day Allergy Rotation Diet – Keto Allergy KISS Day 1

How To Plan a Low Carb 4 Day Allergy Rotation Diet – Keto Allergy KISS Day 1

Should you’re questioning about methods to implement a low carb keto meals plan that comes with an allergy elimination and rotation weight loss plan, then congrats! You’re in the proper place. Fluffy Chix Prepare dinner explains the essential steps to create a low carb, 4 day allergy rotation/elimination weight loss plan, and explains why intermittent fasting may additionally be an advantageous addition to your keto allergy KISS plan. Comply with the Fluffys as they check the Keto Allergy Kiss Diet on Mr. Fluffy over the subsequent 30 days with a view to remove and determine hidden food, treatment, and environmental product allergic reactions. Study why KISS (maintain it simple sweetie) food is imperative!

Pizzaria Venti Wine Bar - Wikimedia Commons

Two low carb keto mid-hedonists walk into a bar and the bartender says to them, “What can I get you?”

Ha! Yeah, this didn’t actually occur, however it was a great opening line of a dream sequence. However why didn’t this occur in actual life? As a result of Mr. Fluffy has a critical case of the allergic reactions taking place proper now and it looks like virtually every thing I shove down his pie gap—together with booze or wine—makes his lips or tongue swell up like Mr. Toad on a wild journey! And as if that wasn’t dangerous enough, queue the enormous hives down his arms! Yahtzee!!!

We’ve been dealing with Mr. Fluffy’s allergy flare up, which will or will not be related to fall allergic reactions and an abundance of ragweed and tree pollen wafting by way of the air, or it might be related to a new medicine: Keflex or Erythromycin Opthalmic Cream which he was given for an eye fixed an infection. These allergic reactions are terrifying and all-consuming, or at the least it’s for this Fluffy Chix, helicopter-mate. I hover, fret, flap my fluffy wings, and dispense feathery consolation in an overbearing smothering method. Hey! I can’t help it if I’ve an innate have to flutter and nest and broodingly shield within an inch of my life. Proper?

Closeup Quick Miracle Pho Soup

So in mild of this new Fluffy reality, it’s time to get again to the fundamentals with our low carb meals plan. We’ll take 3 HUGE steps to morph it into a Keto Allergy KISS Diet:

Step 1—Take foods/recipes again to KISS (hold it simple sweetie), and go Induction—old-fashioned type, a la Dr. Atkins ’72. A few of you may wish to attempt it, however we warn you, it’s gonna be VERY primary. Like “no recipes need apply,” relying as an alternative on primary cooking expertise or kitchen wizardry. No fancy sauces or elements.

Step 2—IF (intermittent fasting) 16:8 plan. (Most of you gained’t need this half.)

Step 3—4 day allergy rotation weight-reduction plan protocol to scale back inflammation, and determine/get rid of any meals sensitivity inflicting the allergic reactions or stalling weight reduction. (Most of you gained’t want this half, but you’ll be able to watch in outright shock as you’d if watching a practice wreck—keep in mind, we’re mid-hedonists so we’d make up a few of our own rules.)

Apologies prematurely, as a result of that is going to be a long-arse submit so that we will acquaint you to the system we might be following for the subsequent 30 days. Be happy to skip right down to the underside for those who’re only interested in the low carb keto KISS recipe for Pan Seared Cod with Lemon and Capers!

Cod with Lemon and Capers Closeup

For an Allergy Rotation, omit the grape tomatoes and artichoke relish.

Most of you gained’t want Step 2 (or Step 3), but let’s speak about them anyway! The Fluffys (IF) intermittent quick as a part of our low carb way of life and might be persevering with IF over the subsequent 30 days. Find information about the totally different fasting packages right here on our sister weblog, Quick Days Healing Days (which we’ve been too swamped to replace for ages, however we have to replace quickly).

Cod with Lemon Capers

Relations who aren’t on an allergy rotation can shortly jazz up any meal with artistic pre-made relishes like this Artichoke Bruschetta Unfold from Elki, for less than 0.7g carbs.

AND if intermittent fasting isn’t sufficient gyration, we’re throwing Step Three, meals elimination/rotation, into the combination. What meaning is we’re chopping out suspicious food families and in addition not eating the identical meals more than once each 4th day. (i.e. Eat a food on Monday, then not eat it once more until Friday.) We’ll permit some laxness and allow consuming totally different foods inside the similar family (just not the identical actual meals) each 2nd day, until we see he’s having a worse problem than we expect! Fish is an exception to this rule. We’ll rotate all the fish household each 4th day.

Cod with Lemon and Capers Recipe

On fish day, one meal may be cod and another meal is perhaps salmon. Each fish are in several families so may be eaten on the same rotation day.

Now, this entire plan won’t appear to be a easy feat to you—and truthfully, it’s not. It’s far from KISS! In any case, low carb keto Induction can really feel daunting to newbies all by itself, but if you add in the typically tough IF, as well as meals rotations it might make a lot of people cra cra!!! That’s why KISS is crucial for the actual foods. Let’s maintain the low carb keto food simple and no brainer, right?


How do you start to figure out and implement a low carb keto, intermittent fasting, allergy elimination/rotation meals plan?

(Whooooo doggey! That’s a mouth full!) Properly, in case you are new to low carb keto, then comply with the guide, any low carb e-book and don’t attempt the opposite two steps—until you’re a freaking masochist (and you might be a masochist, not that there’s anything mistaken with that). We like Atkins ’72 (no netting carbs) or ‘92 (DANDR=Dr. Atkins New Diet Revolution) if you want to net carbs. They’re each great gateway books into a low carb keto way of life.

If in case you have some low carb keto experience and need to discover IF, read about it on our FDHD blog and bounce in. We’re presently doing a 16:8 IF schedule. A 16:eight IF plan merely signifies that every day we quick 16 hours and have an 8 hour window during which we eat anything with energy—including beverages. (i.e. We begin dinner at 7:00pm and end eating by 8pm the earlier night time and then fast (water, black coffee, black tea—no artificial sweeteners or cream) till no less than 12pm the next day. Meaning from 12pm until 8pm, we will eat meals—if/once we’re hungry. We eat only to hunger and never as a result of a meal is scheduled or as a result of the clock says we ought to be having a meal, stopping at the first sign of being glad.) Studies present that IF (intermittent fasting) helps scale back irritation, hyperinsulinemia, and insulin resistance. We all know it helps us tremendously.

Low Carb Cod with Lemon and Capers Recipe

Low Carb Keto Allergy Rotation Meals doesn’t should be boring! Even with out the non-rotation tomatoes and artichoke relish, Cod with Lemon and Capers is gorgeous and tastes so satisfying!

However hey, then what’s all this rotation/elimination nonsense? It’s not part of a low carb way of life, is it? No. It’s a third step we’re throwing into the combination as a result of Mr. Fluffy’s intense allergic reactions. We’ll comply with a rotation plan for 30 days. The advantage to following a 4 day rotation/elimination food regimen is to additional scale back inflammation and scale back allergic responses within the IgG and IgE immune response loop, whereas figuring out meals sensitivities and food allergic reactions.

One thing (s) is/are inflicting him to have tongue, lip, and eye swelling—and now, big hives. We suspect it’s one or both of his antibiotics for an eye fixed an infection, however it may be exposure to airborne allergic reactions (ragweed and tree pollen) that are dangerous right now. It may be publicity to mildew (we found a little space round an air vent and have cleaned it), and even chemical compounds—he’s been working with chlorine recently too. So we expect it’s just sensible to see if we will help his body and help get Mr. Fluffy back to the basics of dwelling, whereas decreasing his inflammatory load as a lot as we will. Rotating foods helps scale back the inflammatory burden in your immune system and can even help determine meals that cause reactions which may even embrace weight loss stalls! Here’s a really useful guide, The Final Food Allergy Cookbook and Survival Guide: How to Prepare dinner with Ease for Food Allergic reactions and Recuperate Good Health, by Nicolette M. Dumke, in case you are contemplating a rotation/elimination eating regimen for allergic reactions.

Classic Low Carb Caesar Salad with LC Croutons and Grilled Stead

6 Steps to Implementing a Rotation Meals Plan

1. So to begin, we made a listing of all the meals Mr. Fluffy likes and routinely eats (and that we’ve got in the fridge and freezer). That’s the straightforward half. This subsequent part isn’t really easy, but once mapped out, it turns into tremendous simple, Simon. And most of you who are simply following the KISS part will need to omit the rotation planning part—Steps 2, 3, 5, and 6.

2. Subsequent, take all these meals and organize them into Meals Households using the Allergy Rotation Diet protocols which are out there online. We discovered a very nice, downloadable one here.

We’ll attempt to omit the next gadgets 99.9% of the time: dried herbs, coffee, tea, foods that grow beneath the ground like mushrooms and fungus, dried legumes (beans and peas), and leftovers from the fridge older than 24 hours as we try to scale back mould allergens, as much as potential. Nevertheless, as a result of our coffee habit, we shall be allowing black coffee as part of the rotation until/till we see it’s a supply of issues. We will even be a little lax on rotating the recent herb and lettuce family until we see he’s having a terrible concern with them. That is to assist scale back food boredom and improve compliance! We additionally won’t attempt to rotate fats/oils as much because experience exhibits that they are pretty low on the listing of allergy culprits (exception is peanut oil).

3. Organize the households into a 4 day rotation schedule. The ebook we listed in Step #2 explains it and lists the Meals Households very clearly. Excel spreadsheets are available tremendous useful for maintaining monitor of rotations and reactions, as does a food monitoring system, in case you are one of many unlucky few who should determine allergens. We use our MasterCook recipe database for this but, My Health Pal, Keto Diet App, and FitDay all work great! (In truth, we found out the Erythromycin Opthalmic Cream connection because of using a spreadsheet!) And yes, we admit, using a spreadsheet is FAR from KISS, which is why we’ve got to keep foods simple.

4. Weigh and measure your self prior to starting. Measuring is so necessary because most occasions individuals declare a stall when they are truly dropping inches. A stall is simply a stall when there isn’t a movement on the size or measuring tape beyond a certain amount of time. (I feel Dr. A. stated it’s 3 or 4 weeks without movement of both system?) Word any allergy, irritation symptoms prior to eating and beginning your rotation. Word any symptoms prior to consuming or consuming the first merchandise of the day in addition to after any meal: stuffy/runny/itchy nose, stuffy chest, watery eyes, sighing, yawning, coughing, itching, hives, swelling, pain in tummy or abdomen, pain in joints, ache in muscular tissues, and so on. In case you monitor blood sugar, be certain that to notice those readings as properly, each fasting and pre-meal/publish meal at 2 hours.

5. Eat in line with your strategic low carb keto KISS Allergy Plan. Don’t overlook to have some foods in reserve for emergencies. Don’t stray. When you’re gonna stray, it’s higher to eat a food out of rotation than it is to eat a meals outdoors of your plan.

6. Make notations of any weird reactions after consuming or previous to consuming the first day’s meal. Embrace the time the reaction happens. You’ll want to embrace something that goes in or in your physique, including medicines, hair and physique care products, dish cleaning soap, laundry cleaning soap, perfumes, cosmetics, even mouthwash and toothpaste! Cuz identical to the Erythromycin Eye Cream, you wouldn’t essentially assume it might trigger the identical type of allergic response as taking an oral dose of penicillin, however it absolutely can!

Now, to repeat, most of you’re NOT gonna need to hassle making an allergy rotation system. But, you possibly can still benefit from following our every day KISS meals! We’ll warn you right now, we gained’t be eating 3 squares and a spare. We’ve been IF and LCHF for therefore lengthy, that we only eat to hunger. Some days, that’s solely 1 meal, or a small snack and a meal. But other days, it’s Three full meals and snacks! Is determined by how hungry we are, so be ready for wildly varying meals portions (calories) and ranging carbs. We’ll attempt 99.9% of the time to remain at or beneath 20g of carbs. A lot of the occasions those might be complete carbs, however we’re not gonna wig out if a day or two turns out to be internet efficient carbs.

The photographs are often gonna be spotty and less than nice requirements, because we’ll be making an attempt to take snap photographs to capture our plates moderately than making an attempt to go through the angst of staging and pretty images. So prepare yourselves for many CIEATMD (crap I eat at my desk) pictures! A number of the photographs gained’t seem till the day following the submit!

Hope you’ll be a part of us! And submit and comment typically! I’ll publish footage of tonight’s dinner tomorrow!


Here’s Mr. Fluffy’s Day 1 MENU PLAN (Fish & Egg Day: each fish is from a totally different fish household. We’re avoiding eating the identical fish household more than 1 time each 4 days. That is totally different from different household rotations as a result of it’s fish.)

B-2 cups Black Coffee
3 fluid ounces heavy cream (it’s doubtful he’s allergic to dairy so we’re allowing this for compliance for now)

L-4 giant eggs—Good Smooth Boiled Eggs (no truffle salt, just eggs and butter, sea salt, pepper)
2 tablespoons Kerrygold unsalted butter
sea salt
freshly floor black pepper

D-Cod Loins with Lemon and Capers (Recipe Follows Under)

Inexperienced Beans with Butter (nuke Three minutes and add butter, sea salt and black pepper)
4 ounces frozen Sam’s inexperienced beans
1/2 tablespoon Kerrygold unsalted butter
sea salt
freshly floor black pepper

(Variation for non-allergy relations: Add 1/2 ounce sliced grape tomatoes and a couple of tablespoon ready relish just like the Artichoke Bruschetta Spread from Elki for less than 1.7g carbs and zero.7g internet effective carbs. Takes not one second more and adds variety without making your family member on the rotation really feel crappy about having to eat totally different meals. You solely put together one simple meal for the whole family! Win! Win!)

Day by day Totals: 1484 Calories; 127g Fats ( calories from fats); 75g Protein; 15g Carbohydrate; 3g Dietary Fiber; 12g Internet Carbs

DAY 1 FOOD FAMILIES (for these of you who want/have to geek out)
Bovid (Cream, KG Butter)
Pheasant/Fowl (Eggs)
Fish (Cod w/Lemon & Capers)
Citrus (Cod w/Lemon & Capers)
Capers (Cod w/Lemon & Capers)
Legumes (Green Beans)
Free: sea salt, black pepper (All the Issues!)

(Amazon affiliate links make the meals blogging world go spherical and assist maintain the oven lights burning brightly in your behalf, at no out of pocket expense to you.)

Pan-fried Cod with Lemon and Capers

Cod with Lemon and Capers Closeup

Buttery pan fried cod is a great low carb meal and terrific supply of Omega 3’s. For these without sensitivities to fish, cod also provides a simple protein source with low allergy potential.


  • 7 ounces Pacific cod loin or fillet

  • Celtic Sea Salt

  • recent floor black pepper

  • Three tablespoons unsalted butter (Kerrygold)

  • 1/2 teaspoon capers, drained and rinsed

  • 2 lemon wedges, divided

  • 2 tablespoons recent basil leaves, sliced into skinny ribbons (julienne)—elective


  1. Preheat oven to 350°.

  2. Rinse and dry cod. Season with sea salt (we like Celtic sea salt) and freshly ground black pepper.

  3. Melt 2 tablespoons unsalted butter in a nonstick skillet over medium high heat. Brown cod on 2-Three sides relying how thick the cod is minimize (about 1 minute per aspect). Transfer pan to a preheated oven and prepare dinner a further Three-4 minutes until fish begins to flake in the thickest half when pressed flippantly together with your thumb). Switch cooked fish to a plate.

  4. Add the last tablespoon of butter to the recent skillet used to prepare dinner the fish. Add drained capers and squeeze 1 lemon wedge into the pan. Shake until butter is included and sauce is thick and evenly combined. Pour sauce over fish and serve instantly. Scrape up and browned bits and pour over filet—these bits are tasty, tasty “pan gold!”


Such a easy low carb fish dish crammed with healthy omega 3 fatty acids. If utilizing IQV (individually fast frozen) fish, depart the cod frozen until 15-20 minutes earlier than you’re able to prepare dinner. Place individually vacuum sealed fish fillets into a chilly water tub. It takes 10-15 minutes to defrost. Take away package deal from water when thawed and proceed with the recipe. We will have this dish made inside 20 minutes of taking frozen filets from the freezer and most of that time is passive time we use to do other tasks.

Serving Ideas Serve together with your favourite veggie family rotation suitable for Fish Day.

Nutritional Info

per serving 471 Energy; 36g Fat ( calories from fats); 36g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Effective Carbs

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How To Plan a Low Carb 4 Day Allergy Rotation Diet – Keto Allergy KISS Day 1

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