Can you recall and think about what you have eaten in the past few days? How many fruits and vegetables have you eaten in the past 24 hours? Before you answer, I want to be clear: I’m talking about REAL fruits and vegetables from the produce section. The kind you have to wash, chop and peel. No strawberry-flavoured granola bars. No Lean Cuisines with a side of processed spinach. No “Veggie chips” that come from a bag.
INTRODUCTION
The Wahl Diet by Dr Terry Wahl is based on Research Backed Strategies FOR BIOCHEMICAL RESTORATION of the body and providing potent nutrition to every cell for healthy living.
Dr Terry Wahl started using Paleo principles as guidelines for her unique, nutrient-rich plan. This diet is a part of an astonishing personal story of recovery and resilience.
The Wahls Protocol was established for Restoring the Cells To Regain Function And Mobility, lost from Autoimmune disease after she was diagnosed with relapsing remitting multiple sclerosis.
What is the crux of the diet?
The crux of the diet, which includes three levels, is biochemical restoration. Dr Wahls protocol walks you through the steps that take you from your current diet, which may be lacking in the potent nutrition required by cells for health, to eating “The Wahls Way.” The levels are optional, and where one starts depends upon their own comfort level. Each level builds up to the next level. The Wahls Protocol is a Paleo-style plan, but is more structured in order to ensure maximal nutrient intake.
The most restrictive and therapeutic level, Wahls Paleo Plus, is an extremely low-carb, high-fat diet, and is similar to a ketogenic diet. Dr Wahl explains that when the fat in our diet is converted into ketones (only possible when eating a very low carbohydrate/high-fat diet), which are excellent sources of energy, we have an excellent source of fuel for our mitochondria (energy producers of all cells), brains cells and muscle cells. A ketogenic diet is not recommended during pregnancy and should be started only under expert supervision.
Food Given Up
Level 1: Wahl Diet
All gluten- and dairy-containing foods are avoided.
Level 2: Wahl Paleo
All non-gluten grains (presuming one is already gluten-free), legumes and potatoes are reduced to two servings per week. These servings are not required, but allowed for to encourage flexibility for social and family events. Dr Wahl notes that it is preferable to eliminate grains and legumes entirely to reduce carbohydrate load, as well as the anti nutrients (phytates and lectins) and gut irritants that these foods are rich in.
Level 3: Wahl Paleo Plus
All grains, legumes and potatoes are eliminated. Starchy vegetables are limited to 2 servings per week or less. Fruit is limited to one serving per day, preferably berries. White-fleshed fruits are eliminated, such as apples, bananas and pears, as well as sweeter fruits like grapes, peaches, pineapples and mangoes.
Foods Eaten Frequently
Level 1: The Wahl Diet
Nine cups of fruits and vegetables every day, broken down into 3 cups of leafy greens, 3 cups of sulphur-rich cruciferous vegetables (cabbage, broccoli, cauliflower, etc) and 3 cups of deeply coloured vegetables and fruits, such as berries, carrots, winter squash, beets, etc.
Pastured or wild meats, seafood are highly recommended.
Level 2: Wahl Paleo
Dr Wahl recommends adding high quality animal protein like sushi chicken grass fed meat at this point, as well as fermented foods, soaked seeds and nuts and more raw foods.
Level 3: Wahl Paleo Plus
Vegetable intake changes to 6 cups, divided evenly between leafy greens, colour and sulphur vegetables. Since this phase is a ketogenic diet, Dr Wahl recommends adding coconut oil and full-fat coconut milk.
Meal Frequency & Portion Sizes
Dr Wahl recommends eating to satiety. The Wahls Protocol Levels 1 and 2 include 3 meals per day, with additional snack suggestions. For Level 3, Dr Wahl recommends eating just twice per day and fasting 12-16 hours every night. She explains that eating protein and fat with relatively fewer carbohydrates will tend to suppress the appetite. She also notes that during the long periods between breakfast and dinner, and between dinner and breakfast, the body can focus on processing and eliminating toxins, making hormones, and healing. One may start with 3 meals a day at first, still making sure to have a 12-16 hour fast between dinner and breakfast.
Supplements/Vitamins
Dr Wahl stresses the fact that the diet should ideally be the source of all nutrients, and eating The Wahls way meets all of one’s needs; however, she does acknowledge that supplemental nutrients may be necessary. She recommends traditional and functional testing to assess nutrient levels and needs.
What other autoimmune diets is this diet similar to? The Wahls Protocol is similar to other Autoimmune diets, although there are key differences, such as no limitation on nightshades, and increased volume of fruit and vegetable intake, and having three levels for ease of transitioning, with the third level being ketogenic. Both the attention to nutrient density as well as the guidance provided for transitioning into the most therapeutic version of the diet, are both great assets.
