The Rotation Diet

“I got the Costco size ground turkey, so we have enough for the entire week!” 

Ever heard yourself say something like that? Who knew that bargain buying in bulk could actually cost one thousands of extra dollars for needed supplements, allergy testing, and other regimes for better health!?

If you’ve struggled with increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or are developing any of these conditions, your risk of type 2 diabetes and heart disease is increasing. But perhaps you can change the course you’re on in 4 simple days…

Many studies have shown just how important a diet rich in nutrient variety is to preventing chronic health issues and disease. One study found that fruits and vegetable phytochemical extracts exhibit strong antioxidant and antiproliferative activities, but the major part of total antioxidant activity is from the combination of phytochemicals.  This means that we can’t just eat ginger for inflammation or berries for antioxidants. The greater the variety, the better our foods work together in optimizing our health. 

In The Journal of Nutrition, a survey analyzed several studies and found that those who ate the same types of foods everyday exhibited far more indications of poor health than those who ate a variety of foods each day. Those who ate a varied diet were more than 20% less likely to develop metabolic syndrome, had lower blood pressure and smaller waist circumferences

Aside from reducing your risk for illness or disease, here are more reasons to rotate your diet:

  • You will have a healthier microbiome and and improve your digestive health 
  • You will spend so much less on supplements because you’re getting an abundance of nutrients and minerals from your food. 
  • Seasonal allergies may begin to dissipate and clear up as your immune system improves and inflammatory markers are reduced 
  • You won’t need to spend so much ridiculous money on allergy testing and lab work to identify food allergies or intolerances because rotating allows you to easily track and manage symptomatic responses to anything you eat. And guess what? Then you don’t eat that thing. I just saved you $1,000-$3,500. You’re welcome. 
  • The number on the scale may begin to decrease as you detox, reduce inflammation, poop better, retain more nutrients, feel satiated longer and have more energy. What a concept!

Here’s How to Rotate:

  1. Split your diet up into four days by writing down everything you ate on Day 1. Over the next 3 days, choose different produce, oils, spices and proteins. For example, if you eat beef on Sunday, then you will not eat beef again until Thursday. Same goes for your vegetables, fruits, spices, fats and oils, as well as grains or starches if you consume those.
  2. On Day 1, choose a balanced variety & eat only “Day 1” foods all day. If you start on Monday, then for the next three days (Tuesday, Wednesday and Thursday) you will not eat any Day 1 foods. You can integrate Day 1 foods again on Friday.

Note: try to stick to the same foods within these categories each day

    • Fats and Oils
    • Vegetables
    • Fruits
    • Proteins
    • Starches
    • Spices, Herbs and Condiments
  1. Once you have made it through the first 4 days and have made notes of everything you ate, on Day 5 you can eat foods from Day 1, and then on Day 6, foods from Day 2 etc. By all means, you may incorporate a variety of foods that have not yet been added the first 4 days- the more variety the better. Just be sure to track and rotate.

You can start by rotating the most important food source: protein

If you find it difficult to practice this in the beginning, or if this is causing stress- then start by rotating your protein sources only — meaning, do not eat chicken more than once over the course of 4 days. Then as you get the hang of that, rotate your proteins and vegetables… and so forth, until it becomes easier. Here are some protein categories to rotate if you prefer to start this way:

  • Grains
  • Nuts & seeds
  • Beans & legumes
  • Ferments
  • Algae 
  • Dairy
  • Fish 
  • Meat & eggs 

Getting a variety of protein sources is more important because these are usually what people have most of their problems with, especially dairy and grains. This includes many plant sources of protein: grains (wheat, rye, barley, oats, quinoa, millet, rice, etc.), and also legumes, nuts, seeds and even protein powders!!

→ For more helpful information on protein, check out our article Symptoms & Signs of Protein Deficiency.

I’m not saying you can no longer shop for ground turkey from Costco, but I would advise you split the bulk purchases up, freeze some to be cooked after at least 3 days has passed, and factor your quantities into your rotating diet!

And one final word:

If you have any issues with the endocrine system or the thyroid– then it is of the utmost importance that you eliminate gluten


written by:

Sara Gustafson, CHEK Practitioner
Angela Bryant, Cooking With Connection expert




Detox, Diet, Health, Nutrition

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