The Wild diet is based on consuming organic, unprocessed products made up of vegetables, healthy fats, and lean protein. Moreover, this nutrition plan requires excluding processed foods and grains from your meals. Therefore, the Wild diet’s meals are composed of little carbs and a considerable amount of lipids.
The Wild diet aims at boosting the ability of your body to burn fat. Although this diet is capable of enhancing weight loss, a big part of healthy products is cut out, which may lead to a weight cycle for some followers. In addition, the Wild diet profits control of blood sugar levels as well as lowers the risk of the development of certain types of cancer, heart disease, as well as other chronic diseases.
If you want to follow the Wild diet, you are required to plan your meals in such a way that plant foods compose 65% of received calories, and 35% are composed of meats, oils, and fats. In addition, you got to exclude processed foods, grains, and refined sugars from your diet and choose whole foods. So, for example, consuming wild-caught fish, organic foods, and pasture-raised meat is better.
You should also plan your meals so that you eat enough healthy fats and proteins and a moderate amount of carbs. Include eggs, meat, avocado, fish, olive oil, nuts, and seeds to meet protein and fat intake needs. The Wild diet allows eating fruits, dark chocolate, dairy, starchy vegetables, and alcohol in moderation. Therefore, you can occasionally add goat-milk products, whole fruits, sweet potatoes, high-quality dark chocolate, whole-milk yogurt, starchy vegetables, kefir, and some other dairy. In addition, drinking up to two alcoholic beverages daily is accepted on this diet. However, it is recommended to choose red wine.
Calorie counting is not part of the Wild diet. Essentially, this diet encourages you to avoid certain foods. You also can have one cheat meal per week.
Pregnant and breastfeeding women should avoid this diet plan because the Wild diet is restrictive and challenging to follow.
How to avoid possible nutritional deficiencies
The Wild diet is highly restrictive and limits the consumption of carbohydrates that can lead to vitamin B-1, vitamin B-9, vitamin C, vitamin D, vitamin E, magnesium, iron, calcium, and fiber deficiency. Therefore, you should consult with the dietitian and pay attention to the listed foods when planning your meals to minimize the risk of nutritional deficiencies.
- Vitamin B-1: pork, fish, flaxseeds, sunflower seeds, mussels, yogurt, and acorn squash.
- Vitamin B-9: eggs, leafy greens, beef liver, brussels sprout, broccoli, beets, nuts, seeds, and avocado.
- Vitamin C: kale, brussels sprout, and kale.
- Vitamin D: salmon, sardines, herring, canned tuna, and egg yolk.
- Vitamin E: sunflower seeds, almonds, Brazil nuts, goose meat, pine nuts, rainbow trout, peanuts, Atlantic salmon, hazelnuts, avocado, and cod.
- Magnesium: avocado, dark chocolate, Brazil nuts, cashews, flaxseeds, chia seeds, halibut, pumpkin seeds, salmon, almonds, mackerel, and leafy greens.
- Iron: shellfish, spinach, liver, other organ meats, dark chocolate, pumpkin seeds, turkey, broccoli, red meat, and tuna.
- Calcium: seeds, sardines, yogurt, almonds, milk, leafy greens, and canned salmon.
- Fiber: strawberries, almonds, avocado, Brussels sprout, dark chocolate, raspberries, carrot, beet, broccoli, artichoke, and chia seeds.
You may also consider taking supplements to enrich your body with an adequate amount of nutrients.
Tips on improving your dieting experience
- You should remember that 80% of fat-burning effects depend on your food intake, not exercise. Therefore, if your leading destination is weight loss, you got to pay attention to your diet first and then plan your exercise.
- Pay attention to food quality. In the Wild diet plan, product quality is much more important than quantity.
- It is helpful to bring with you some high-quality chocolate when you are not at home for “chocolate emergencies”.
- Remember that the Wild diet is grounded on intuitive nutrition. Give attention to the feeling of hunger and dine when you feel hungry. Choose nutrient-dense foods to avoid frequent hunger.
The Wild eating plan is a highly restrictive, deficient in carbohydrates, high in fats and proteins diet aimed at enhancing the loss of weight. This diet plan promotes eating whole, unprocessed foods and cutting processed foods high in carbohydrates. However, the Wild diet poses a risk of weight cycles since it prohibits many healthy foods.
You should consider less restrictive diets for health improvement as well as weight loss, including the Mediterranean or Nordic diets.