I am neither a doctor nor a researcher, and I lack expertise in medicine or healthcare. I am simply an ordinary citizen. My practice of the lectin-free diet is based on Dr. Steven R. Gundry’s books, “The Plant Paradox” and “Gut Check.” For a detailed understanding of the theory, I encourage you to refer to these books.
At present, I am following Phase 2. In line with the book’s recommendations, I am avoiding rushing into Phase 3. Until my symptoms—such as allergies, neuralgia, arthritis, and chronic sinusitis—improve further, I intend to adhere strictly to the Phase 2 dietary guidelines. For more details, I highly recommend reading the book.
Dietary Considerations:
Carbohydrate Restriction: To avoid blood sugar spikes, I am carefully limiting carbohydrate intake. For example, as of 10 February, I still have leftover New Year’s mochi. In previous years, I would consume an entire box within three days, but this year, I am restricting myself to two pieces per meal.
Consumption of High-Quality Fats: To promote fat metabolism, I am incorporating quality fats into my diet while ensuring I consume the necessary minerals to support mitochondrial function.
Fibre Intake: As a Japanese individual, I actively include seaweed in my diet.
Selection of Animal Protein: Following Dr. Gundry’s guidelines, I consume wild-caught fish, with occasional meat and eggs.
Dairy Products: I opt for goat’s cheese when available. Although expensive, it is a delicious choice.
Avoidance of Additives: To protect my kidneys, I minimise my intake of food additives.
Lectin-Free Practice: Avoiding lectins is a fundamental rule I strictly adhere to.
Fruit Restriction: Due to carbohydrate limitations, I consume fruit only a few times a month. While avocados are costly, I would like to include them in my salads.
Lifestyle Adjustments:
Beyond diet, I have realised the importance of getting more than eight hours of sleep, maintaining a regular routine, and engaging in moderate exercise. While challenging, I aim to incorporate these habits into my daily life.
Changes in Meal Patterns:
My mum, 81-year-old, who has schizophrenia, is responsible for meal preparation in our household. Due to her declining health, our meal frequency has reduced to two per day since last year. To compensate for the lost meal, I snack on nuts to supplement my intake of healthy fats. With the winter cold further affecting my mum’s health, preparing elaborate meals has become difficult. I hope to cook buri daikon and miso oden with her at least once this winter.
Achievements and Health Improvements:
Significant Reduction in Chronic Inflammation: Severe pain and inflammation have diminished, greatly improving my quality of life. My need for painkillers has completely disappeared, and joint pain has nearly resolved.
Improved Well-being: Brain fog has almost cleared, my skin has improved, and I no longer require sleeping aids. My weight has stabilised, and I am finding a better balance in my food intake before and after exercise. My gut condition has improved, evident in changes in my bowel movements, exactly as described in the book. The reduction of harmful gut bacteria and the increase in beneficial bacteria appear to be taking effect.
A Copernican Shift:
Surprisingly, I can live without rice without any issues. It makes me question the significance of Japan’s 2,000-year history of rice cultivation. My perspective has completely shifted.
Nutritional Realisation: Naturally, muscle and weight will not increase without strength training. However, through daily tracking of my weight and body fat, I have realised that the amount of protein required for muscle growth drastically decreases once gut health improves. My digestive absorption has enhanced. This aligns with what the book suggests. Looking back, my struggle to consume 100–140g of protein daily seems unnecessary. I spent so much on protein supplements, amino acids, milk, and yoghurt—only to discover that much less was required. This truly feels like a Copernican shift in my understanding of nutrition.
Dietary Challenges and Expenses:
Increased Food Costs: Eating healthily is expensive. Ironically, those looking to lose weight must spend more money to reduce fat. While I have cut down on expenses related to amino acids and protein supplements, my grocery bills remain high, and I feel the financial strain.
Guideline Adherence: I was unable to fully comply with recommendations regarding water, meat, and eggs. Dr. Gundry advises avoiding meat and eggs from grain-fed livestock, but in Japan, it is nearly impossible to find pork, beef, chicken, or eggs that do not come from grain-fed sources.
Water Issues: The guidelines recommend tap water, but the tap water in my old apartment is not drinkable. I purchase mineral water, selecting brands that resemble the water quality of my hometown, the Rokko Mountain range.
Conclusion:
The lectin-free diet has significantly improved my health, transforming my life by reducing pain and inflammation, improving sleep quality, and enhancing digestion. However, increased food costs remain a challenge, and I hope to expand my repertoire of meals. While it is difficult to adhere perfectly to the guidelines, I believe that true freedom lies within these constraints. To safeguard my health, I will continue this journey with enthusiasm. I hope everyone on the Fediverse will continue to watch over me with warmth and encouragement.
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