The RAD diet

From the FDRS site:

WHAT YOU SHOULD EAT	WHAT YOU SHOULD NOT EAT AT ALL	WHAT YOU MAY HAVE IN MODERATION
PROTEINS
Chicken	Beef and other red meats-pork/ham/bacon, lamb (due to sialic acid and high fat content).	Turkey (due to sialic acid). Treat yourself on Thanksgiving, but otherwise refrain.
Fish (especially fish high in Omega 3 fatty acids, such as salmon—but watch mercury content)	Processed foods in general	Soy (tofu, soy sauce), due to the high phytoestrogen content. Soy is also hidden in many processed foods in various forms (lecithin, soybean oil).
Beans—black beans, chick peas, lentils, hummus, etc.
Eggs (preferably egg whites), Whey Protein Powder
DAIRY
Almond, rice, coconut or hemp milk (not technically dairy, but a good substitute. Watch fat and carbs)	Milk, cheese, yogurt, ice cream, butter (organic only, if you must eat a little, choose harder cheeses). Dairy contains the same sialic acid found in beef.	Coconut-based yogurt, ice cream, and coffee creamer.
FRUITS AND VEGGIES
With Fruits and Vegetables—the more color variety, the better for nutrients and antioxidants. Watch the sugar/carbs in fruit if diabetic.
GRAINS AND CARBS
Whole grains, such as brown rice, wild rice, quinoa, farro, teff, millet, and buckwheat	Simple carbs—white flour, white potatoes, white rice—that spike insulin levels	Ready to Eat Cereal—it is inflammatory due to high acidity and sugar
Sweet potatoes	Wheat (many RAD patients have a sensitivity, leads to inflammation)

WHAT YOU SHOULD EAT	WHAT YOU SHOULD NOT EAT AT ALL	WHAT YOU MAY HAVE IN MODERATION
FATS
MCT oil, coconut oil, or olive oil for cooking and condiments	Hydrogenated fats (margarine, shortening, and processed foods with partially hydrogenated oils)
Omega-3 fatty acids—nuts, avocadoes, olives, and olive oil (called MUFAs or “good fats”)	High fat foods—mayonnaise, fried foods, potato chips/salty snacks, regular salad dressing. Try to keep fat content to <30% of total calories, and minimal saturated fat.	Olive oil mayonnaise, olive oil based salad dressings
OTHER
Natural Sweeteners in moderation: Stevia, raw agave syrup, raw honey, 100% maple syrup, coconut palm sugar	Sugar and artificial sweeteners (Aspartame or Splenda found in diet drinks and most diet versions of food)	Salt (including sea salt or Himalayan salt)
One square of dark chocolate (>70% cacao) daily for its antioxidant and anti-inflammatory properties from bioflavonoids		Caffeine
Use products that are all-natural or organic whenever possible		Alcohol
Eat easily digested foods, like soup and cooked vegetables, one meal per day

There’s no getting around it…to stick to this diet, you have to read a lot of labels and resist a lot of favorites. You have to develop routines so that you have healthy “go to” foods when you need a quick snack or are having a sweet craving. You will also find that your cravings for sweets and carbs will decrease over time, and your ability to tolerate high fat foods will decrease as well (leading to gastric upset if you do indulge…there’s some disincentive for you!). And when you splurge and veer from the plan, just jump right back on with the next meal.

I will be back to your shortly with some more of my best tricks for dealing with these new dietary changes, while still getting lots of flavor and variety. In the meantime, start sharing your ideas, comments, and suggestions.

Tina Tranfaglia
President, Fat Disorders Research Society, Inc.