what is the wild diet?
The Wild Diet is a structured dietary program that emphasizes several beneficial approaches, including a focus on unprocessed foods. However, experts believe that this diet may not be suitable for everyone. Eliminating grains can be restrictive for some individuals who are unable to adhere to it for an extended period.
Your dietary plan should be organized around weekly goals, rather than daily ones. For example, if you’re unable to consume enough vegetables on Monday, you should aim to consume a greater quantity on Wednesday or Thursday so that, by the end of the week, approximately 65% of your food intake consists of nutrient-rich, low-starch vegetables.
The Wild Diet allows for dining out and encourages socializing with friends while adhering to the diet. In emergency situations, you can include high-quality dark chocolate as a permissible indulgence. The Wild Diet is complemented by an exercise routine, which typically includes a high-intensity 7-minute workout session per week.
However, it’s important to note that not everyone is physically capable of completing high-intensity intervals. Current fitness guidelines recommend a minimum of 150 minutes or more of moderate activity for weight management and overall health.
Principles of Wild Diet
“The Wild Diet principles revolve around a well-structured eating plan where approximately half of your plate is filled with dark leafy greens, about ¼ consists of protein sources such as meat or eggs, and the remaining ¼ is dedicated to fruits, healthy fats, and starches.
While the Wild Diet emphasizes the importance of consuming locally sourced and organic foods, it acknowledges that feasibility may vary based on your location and budget(1).
To help you get started on the Wild Diet, here’s a suggested shopping list featuring a variety of foods, but keep in mind that this list isn’t exhaustive, and you may discover other foods that suit you better. It includes :
- dark leafy greens (kale, spinach, beet greens, collard greens),
- non-starchy vegetables (broccoli, cauliflower, zucchini, Brussels sprouts, green beans, mushrooms),
- low-carbohydrate fruits (berries, pineapple, watermelon, avocado),
- healthy fats (avocado, walnuts, almonds, chia seeds, flax seeds, olive oil),
- meat and poultry (beef, chicken breast, turkey breast, bacon, sausages),
- fresh or frozen fish (halibut, trout, cod, snapper, shrimp),
- full-fat dairy or heavy cream.
Start your Wild Diet journey today and explore the endless possibilities of this nourishing approach to eating.”
Differences Between the Wild Diet and the Paleo Diet
The Wild Diet program shares similarities with the Paleo diet, but it offers a broader spectrum of food options and greater flexibility in your eating habits. When following the Wild Diet, you adopt a nutritional approach reminiscent of your Stone Age ancestors, focusing on real and whole foods rather than processed ones.
While some doctors find living solely on raw foods, as in the Paleo diet, challenging for our weakened bodies, the Wild Diet provides a modified and potentially safer alternative.
Both diets emphasize the consumption of natural foods and exclude processed options. Additionally, the Wild Diet incorporates high-fat dairy products, which are not included in the Paleo diet.
Approved Foods in the Wild Diet
While some advertisements promote indulging in fatty and nourishing options like bacon, sausages, or heavy cream, it’s important to note that these are primarily considered ‘supplemental foods’ within the Wild Diet program.
To achieve your target weight, the Wild Diet advises limiting your intake of such supplementary meals to no more than two per week.
fruits and vegetables
Non-starchy vegetables, especially vibrant varieties (preferably organic), play a key role in the Wild Diet. It’s recommended to minimize starchy vegetables such as potatoes and sweet potatoes while limiting fruit consumption to a maximum of two servings per day.
Leafy green vegetables (including mustard greens, beet greens, spinach, chard, and kale) as well as other options like carrots, winter squash, strawberries, eggplant, and berries are among the approved choices in the Wild Diet.”
Proteins in the Wild Diet
- plant-eating or wild animal meats,
- locally sourced meats such as grass-fed beef,
- buffalo,
- veal,
- venison,
- free-range chicken,
- fish and shellfish caught in the wild (shrimp, salmon, trout, shellfish, crab, tuna).
- Eggs (chicken, duck, quail)
Fats
- nuts and seeds,
- plant oils (avocado, coconut, olive, walnut),
- organic animal fats from pasture-raised animals,
- dairy products and alternatives.
Dairy products are allowed in moderation (approximately two servings per day), with an emphasis on full-fat options and products made from grass-fed animal milk.
- Fermented dairy (yogurt, kefir),
- almond milk,
- coconut milk,
- cashew milk
Non-permissible foods in the Wild Diet
similar to many other weight loss diets, include refined sugars and carbohydrates. However, the Wild Diet goes a step further by excluding a large group of carbohydrates, including all grains and legumes. In the Wild Diet, your carbohydrate intake is primarily derived from fruits and vegetables. Grains, even whole grains, and legumes are not allowed(2). Here are a few examples of non-permissible foods in the Wild Diet:
- Bread
- Pasta
- Cereals
- Oats
- Rice
- Lentils
- Chickpeas
- Beans
- Refined sugars and processed carbohydrates
- Processed foods
- Potato chips
- Baked goods
- Sweetened beverages
Sample Meal Plan for the Wild Diet
To follow the Wild Diet, your meals should be composed as follows:
- Approximately two-thirds of your plate should consist of non-starchy vegetables.
- A small portion of starchy vegetables (such as sweet potatoes or beets) is allowed for individuals who engage in regular exercise.
- One serving of protein (meat, fish, or eggs) should be about the size of your palm.
- The remaining portion should be filled with fruits and healthy fats.
The 7-day meal plan for the Wild Diet emphasizes meat, seafood, and non-starchy vegetables, allows for fruits and dairy in some instances, and completely eliminates grains. This can make meal planning challenging since grains are a common staple for many people.
The following is a suggested 7-day meal plan for the Wild Diet. Please note that this meal plan does not include all possible food options, and you may need to adjust it based on your taste, priorities, and budget.
Day 1:
- Breakfast: Veggie omelet with spinach, mushrooms, and bell peppers.
- Lunch: Grilled chicken breast with a side salad of mixed greens and avocado.
- Snack: Apple slices with almond butter.
- Dinner: Baked salmon with roasted asparagus and a side of mixed berries.
Day 2:
- Breakfast: Scrambled eggs with diced tomatoes and onions.
- Lunch: Grilled shrimp skewers with a side of steamed broccoli.
- Snack: Celery sticks with guacamole.
- Dinner: Grass-fed beef steak with sautéed kale and a side of sliced watermelon.
Day 3:
- Breakfast: Smoked salmon with cucumber slices and cream cheese.
- Lunch: Turkey lettuce wraps filled with sliced veggies and avocado.
- Snack: Mixed nuts (almonds, walnuts, cashews).
- Dinner: Grilled lamb chops with roasted Brussels sprouts and a side of sliced peaches.
Day 4:
- Breakfast: Vegetable frittata with zucchini, bell peppers, and feta cheese.
- Lunch: Tuna salad with mixed greens and cherry tomatoes.
- Snack: Carrot sticks with hummus.
- Dinner: Baked cod with steamed broccoli and a side of blueberries.
Day 5:
- Breakfast: Greek yogurt with berries and a sprinkle of chopped nuts.
- Lunch: Grilled chicken salad with mixed greens, cucumber, and olives.
- Snack: Hard-boiled eggs.
- Dinner: Bison burger on lettuce wraps with grilled zucchini and a side of sliced mango.
Day 6:
- Breakfast: Spinach and mushroom omelet topped with goat cheese.
- Lunch: Grilled salmon salad with arugula, cherry tomatoes, and avocado.
- Snack: Sliced bell peppers with guacamole.
- Dinner: Roasted chicken thighs with roasted cauliflower and a side of mixed berries.
Day 7:
- Breakfast: Veggie scramble with bell peppers, onions, and sweet potatoes.
- Lunch: Beef stir-fry with broccoli, snow peas, and sesame oil.
- Snack: Coconut yogurt with a drizzle of honey.
- Dinner: Grilled shrimp with sautéed spinach and a side of sliced pineapple.
Remember, this is just a suggested meal plan to give you an idea of what the Wild Diet entails. Feel free to modify it based on your preferences and nutritional needs.
The benefits of the Wild Diet
They are numerous for individuals who follow this program. By increasing the consumption of nutrient-rich vegetables and high-quality protein sources while reducing processed foods that may contain high levels of sugar and salt, individuals can experience significant advantages.
If you prefer not to count calories or carbohydrates, the Wild Diet may be a preferable option compared to other low-carb weight loss programs. However, it is still important to be mindful of your meal choices and consume certain foods in moderation. Some of the specific benefits of the Wild Diet include:
1-Weight Loss
Following the Wild Diet diligently, particularly in the initial stages, is likely to result in noticeable weight loss. If you are currently following a typical diet that heavily relies on meat, processed foods, starchy carbohydrates, and sugary beverages, transitioning to a low-carb dietary approach like the Wild Diet may lead to rapid weight reduction.
There is substantial evidence indicating that high-protein diets can be an effective strategy for weight loss. Nonetheless, it’s essential to note that such diets come with certain limitations, as they restrict your food choices, and you may eventually become disenchanted with the available meal options.
2-Reducing sugar intake
It can have a significant health benefits in the Wild Diet, as processed foods, sweetened beverages, and simple carbohydrates (such as baked goods and soft drinks) are not allowed. Some individuals may experience improvements in their overall health as a result of reducing their sugar consumption.
3-Mindful eating
despite the dietary restrictions, is encouraged in the Wild Diet, prompting followers to eat consciously and listen to their body’s natural hunger cues. Eating when hungry, savoring each bite, and stopping before feeling overly full can aid in weight loss.
Disadvantages of the Wild Diet
Now that you are familiar with the benefits of the Wild Diet, it wouldn’t hurt to know its drawbacks and potential side effects as well.
1-Unnecessary restrictions
Unnecessary restrictions and exclusion of food groups are a significant weakness of the Wild Diet.
2-lack of essential nutrients
Some nutrition experts have expressed concerns about the lack of essential nutrients due to the exclusion of whole grains and dairy products in this dietary program. This can pose challenges in maintaining the diet and make it difficult for vegetarians (as legumes and beans are also limited) to adhere to it.
Drawbacks of the Wild Diet
- High in Saturated Fats: The Wild Diet, which is rich in saturated fats, may not be suitable for individuals who are advised to limit their intake of saturated fats for health reasons. While foods like butter and cream are limited in the program, they can still be heavy for individuals aiming to follow a heart-healthy dietary plan.
- Difficulty and Cost: The Wild Diet emphasizes the importance of choosing foods that are as “wild” as possible, including organic products, grass-fed beef, pastured eggs, wild-caught seafood, etc. However, finding these ingredients can be challenging and expensive.
- Time-Consuming: Perhaps the biggest challenge most people face with the Wild Diet is its time-consuming nature, which can be a significant barrier for many individuals. Preparing a healthy, green salad and sourcing specialized organic meats takes much more time than simply buying a burger from a local restaurant. This can be particularly challenging after a long day at work when all you want is to indulge in a tempting hot meal (and perhaps a beverage). Coming home exhausted and having to invest time in meal preparation can be daunting.
- Not Counting Calories: While there are no calorie counts in the Wild Diet, nutrition experts recommend counting calories to stay within the recommended range for weight loss.
- The Cost Factor: One of the challenges of following the Wild Diet is its expensive nature. Organic foods are generally pricier than regular and processed foods available at supermarkets. This affordability issue poses a challenge for adhering to this diet.
- Excessive Protein Intake: Diets that heavily emphasize animal-based proteins often contain high levels of saturated fats. Research suggests that diets with excessive protein intake, surpassing the recommended daily allowance, may contribute to high cholesterol, cardiovascular diseases, and even certain types of cancer.
- Deficiency in Micronutrients: Choosing whole foods over processed ones is a healthy choice; however, eliminating whole grains and restricting carbohydrates can result in nutrient deficiencies. Individuals following low-carbohydrate diets may experience a shortage of valuable micronutrients such as vitamin B1 (thiamine), folate, vitamin C, magnesium, iron, vitamin D, vitamin E, and calcium.
Is the Wild Diet Risk-Free?
Cutting out processed foods can be beneficial for everyone, but restricting fruits, whole grains, nuts, and seeds may not be beneficial for everyone. Cooking foods that are essential in the Wild Diet can also reduce their nutritional value and have irreversible detrimental effects on the body.
Is the Wild Diet suitable for weight loss?
The Wild Diet encourages healthy habits such as choosing nutrient-dense whole foods, but it eliminates whole grains. However, this dietary plan can still be a healthy weight loss strategy if followed in the short term.
restricting the consumption of simple carbohydrates can help regulate blood sugar and insulin levels, which can be effective for weight loss. When following the Wild Diet, you avoid processed carbohydrates derived from sugars and grains.
Processed foods contain fattening ingredients such as white flour, white sugar, high-fructose corn syrup, and industrial seed oils like corn and soybean oil.
These foods can derail your appetite and lead you to consume more calories than necessary. The Wild Diet focuses on natural fats, fiber, proteins, and slow-burning carbohydrates, which can help you feel satiated and may assist in weight reduction.