Following the RAD Diet
By
If you have been diagnosed with one of the Rare Adipose Disorders (RAD), such as Dercum’s Disease or Lipedema, you have probably heard the recommendation that you should keep to a highly restricted diet aimed at reducing inflammation. Sometimes Dr. Herbst refers to this as the “No Fun Diet” because it prohibits a lot of the foods we all love to indulge in—like pizza, hamburgers, ice cream, and diet soda. It is probably a radical departure from the way you were eating before being diagnosed with your fat disorder. But it is also very important for the management of your RAD—and your future health—to adhere to it.
Over the coming months, I would like to share with you lots of information on the diet itself, tips for easily incorporating these dietary changes into your life, packaged foods you can still eat and where to buy them, how to eat out at a restaurant or friend’s house while “being good”, and lots of recipes that work with the diet. Please know that Dr. Herbst will review my posts beforehand to ensure that not only am I being accurate in what I say, but also to make sure that we can include the latest scientific thinking, research results, and anecdotes from patients on what dietary changes have worked for them. I have two hopes in starting this blog:
1. To encourage those of you who have not tried the diet (or have given up on it) to incorporate it into your life, by making it easy and understandable, and
2. To start a dialog so that we can all learn from each other and offer mutual encouragement to stick with it—whether you are a just starting out or are a veteran of the diet. So I hope you will share your successes, favorite tips, and recipes too.
So what is this diet? It is not a weight loss diet per se, and it does not require you to count calories, or weigh and measure your food. It is aimed at reducing inflammation in those of us with RAD, because our bodies have digestive problems, sensitivities to certain foods, and a propensity towards uncontrolled fat growth. In a lot of ways, it is similar to the Mediterranean diet you may have heard about in the media. It focuses on fresh-prepared lean proteins, healthy fats, whole grains (basically low glycemic foods), fresh fruits and vegetables, easily digested foods, and making every calorie count by being rich in nutrients and antioxidants. It excludes all the hydrogenated and saturated fats, processed foods, chemicals/additives (MSG, artificial sweeteners), empty-calorie sugars and starches, fatty meats, and dairy. It requires a commitment to spending more time seeking out healthy, all-natural foods, whenever possible, and to cooking from scratch. It can be more expensive to eat well, but it is also lots of fun discovering new recipes. It is really a great way for anyone to eat—with or without a fat disorder!
I have been following the RAD diet fairly closely for two years, since being diagnosed with Dercum’s Disease in June 2008. I actually lost about 25 pounds during the first year, probably by reducing inflammation/fluid as well as fat…and at least partially because I was so confused about what to eat that I simply ate less! I continue to follow the eating plan because I believe it is the best thing for my long term health, although enlarging tumors are now offsetting any additional weight loss. It might sound crazy, but I feel thinner on the inside anyway, and people are commenting that I look thinner still, even though the scale is no longer moving down. The reality is that many of us with RAD are likely to suffer from complications of cardiovascular disease, possibly leading to premature death. So it is crucial to take steps now to prevent arterial plaque and to reduce inflammation. I am very proud of myself when I go to a doctor’s visit and my triglycerides, cholesterol, blood pressure, and blood sugar are all on the low end of normal
without medication. I know it is the healthy eating that is contributing to that. If only the numbers on the scale and tape measure looked so good!
Let’s examine the ins and outs of this diet more closely. In fact, maybe the first thing to do is not think of it as a diet at all, and instead think of it as a series of life changes that are essential for your health. Food is not just what sustains us, but it is also a social activity, a comfort factor, and something we do for fun. So it is hard to change food habits because it might also mean changing our social life and emotional responses. Remember that some compliance is better than none. So if it all seems overwhelming, start slowly by doing the things you can, and work your way up to some of the other changes. 80% is better than 0%, right?
| 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.
P.S. To see subsequent entries to the RAD Diet Blog, click on the green “category” below.
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Dear Tina,
I am planning to follow the RAD diet. I am sure it will help my lipedema.
I have a couple of questions.
My husband and I grow our own organic vegies. I see potatoes are on the NO list. We grow a variety of potatoes some red skinned. We eat the skin as well. Would they be suitable?
Also I see yoghurt is on the NO list. I eat organic yoghurt, ( I could also make my own) would that be OK?.
I make our own bread with wholegrains would that still be OK
Hope you can clarify these few things,
Thanks
Nola
Hi Nola,
I hope I can answer your questions…
Generally, white starches, such as potatoes and rice should be eaten only in moderation. If you do not show any signs of diabetes or pre-diabetes, you may be able to have them more often. Organic yogurt would be better than non-organic. It is thought that diary is inflammatory and that is why it is on the list. Whole grains are certainly better than refined grains. However, my understanding from Dr. H is that gluten-free is the most anti-inflammatory way to go. That said, most people find it very hard to go gluten free (including me!), so perhaps you can just try to reduce your intake of bread/carbs and eat whole grains when you do. Remember, any compliance is better than none, so you can try to incorporate as much as possible and see if you feel better. Best of luck!
Great article. I wish I had found it earlier in life. I wish I had been diagnosed earlier too! I have lipedema with lymphedema in one leg. I have recurring chronic cellulitis that requires home care and a portable I.V. of antibiotics, each time I get it. I have stage 3 lipedema and the pain is excruciating. This diet looks hard to implement as I can no longer stand up to cook for my own family. Making everything from scratch will be a problem. I usually just pop prepared foods in the microwave as that is about all I can do these days.
I use a walker in my home and a scooter to get around town. I wake up in pain and spend the day in pain. My old doctor said I should stop eating so much, when in reality I eat like a bird. I long to exercise but I can barely stand. Even my arms hurt and have been affected by this disease. I wish I had been diagnosed sooner, that doctors had believed me when I said I didn’t eat a lot and I was exercising. I even belonged to a gym at one point but no matter how hard I tried I kept getting bigger. Thanks for getting the word out.
I am a writer and I’ve been silent about this disease because it’s embarrassing to admit I have a fat disorder. I don’t think I can be silent any longer. I’ve had people say things like, “You have such a pretty face. It’s a shame you won’t lose weight.” Not can’t, but won’t. Or, “You need to stop eating.” That comment came from a doctor, who after I asked him, “What should I stop eating?” said, “Everything, you shouldn’t eat again until you’ve lost all the weight you’ve gained.” I dropped that doctor and sought another opinion.
I am currently not receiving any treatment for this disease as the doctor tells me there is nothing she can do.I am however, waiting on surgery that will remove a large mass of congested tissue in my leg. My legs are too big for compression stockings.
I will try your diet and see if it helps with my pain management. Thank you for posting it.
Dear Laura,
I wondered if you had looked at the site http://www.bigfatlegs.com.
They had a few ideas which might help with a modified stocking- when your cellulitis is more manageable. I do feeI for you , pain is a dreadful thing, especially when you can’t sleep. I had mobiderm treatment to reduce the swelling enough to have stockings a few years ago. I did it before the specialist did minor knee surgery, he was amazed the diference it made. It is particularly good with lymphedema. Have a look at this site http://www.medicalrehab.com.au. I believe even people with ulcers and hospitalised patients have had amazing results. I am sure it would be available in USA.
I do wear stockings and they help me a lot especially the pain and swellling. I have them made to fit and a lower gauge ( otherwise I can’t get them on).I still struggle but rubber gloves help me, I now wear a full suit to my waist, but I started on ones that went just below the knee.
I understand your frustration. I think everyone with lipodema has a number of horror stories to tell.
I am looking at a knee replacement surgery later this year, ( if the surgeon will still do it) so are trying to keep the swelling down. I am on crutches now, and am not as mobile as I would like. However, I do still struggle off to my part time work, which I love.
Since you live in Amercia ( I am in Australia) you might be near the Dr who helped start the Cure for Lipodema site. She outlines some of her treatment on the site. Maybe she can help or know of someone near you.
I don’t know if its the correct thing to say… I do love your writing ( well the book I have read!) Best wishes,
Regards Nola
Pauline,
I am so sorry you feel so alone. I am new to Dercums, but if you can read the ‘Cure Dercums’ website, there are many suggestions on the treatment page that might help you. Some of them may require your doctor to administer. If he is uncertain, I suggest you have him reach out to those physicians on the website. Know that most doctors around the globe have little to no knowledge of Dercums or other similar diseases. So the fact that no one really knows what to do is pretty common, unfortunately.
I know that everyone is trying to stick to this diet/ lifestyle. I have eaten this way for over 20 years. We are vegan and eat pure organic foods. We are a family who is always ahead of the curve in trying to keep us healthy due to severe health issues. I have been getting progressively sicker. My hope is that the few things I can do will try to keep this from getting worse.
My one concern is our real understanding of this disease. It is talked about as a fat disease, but that is just the end result of faulty lymphatic and blood systems. This fact is not brought out or discussed even close enough for people to truly grasp the severity of this disease. I understand the end result is a body out of control, but I got this from my father and he wasn’t fat. His legs only swelled a minor amount, BUT, his lymph system shut down due to this disease and he got chronic lymphatic leukemia which took his life way to early. HIS doctors didn’t know he had Dercums. Not one of them put the whole picture together, the lypomas (can someone please ask Dr. Herbst, about calling them tumors, my understanding is a tumor is a different animal from a lypoma), his fatigue, his mood swings, his leg swelling, nothing until the cancer diagnosis. I believe with my late diagnosis, at 58, I m fighting for my life, that following in my fathers path is not far away. So any of you that got a diagnosis before your 50′s be thankful.
Finally, to everyone who has pain with this as I have for almost 20 years ( besides almost all the symptoms on the long list on this site, my fatigue is overwhelming) please find a pain specialist, or beg your doctor to treat you for pain. I have a pain specialist and he believes in getting you out of pain with multiple modalities. I am allergic to anything with cane in the name so I am a challenge, BUT he is good at his specialty and has been able to give some level of relief. I know I will never be completely out of pain. But at least I am not crying everyday now due to the pain only a few times a month am I totally incapacitated and for that I am grateful.
I don’t want to give medical advice as a non professional, so really dig into this website and then as I think I stated before, reach out to a medical professional, like Dr. Herbst. Click on her link, read about her and then follow your instincts.
My prayers are with all who suffer from this or any other rare disease where help can be few and far between.
Prayer and laughter sometimes saves the day, so my suggestion is to do both often. Best to all who have this or live with or know someone who does.
Good Day Everyone,
Thank you Tina and everyone for the information you have for this rare diease and the RAD diet. I’m not sure what I really have. I am 38yrs old and a mother of two boys, ages 19 and 11. When I got pregnant with my first son I gained 83 lbs and didn’t understand why. I would go to my Ob/Gyn and every visit I would gain anywhere between 6 to 8 lbs. He would get so made at me. Then after I delivered my son. I had lost most of my weight and the fluid I had gained, but later on my legs and ankles began to swell. I had went to my primary care doctor and he brought in some other doctors to look at my legs and the doctors had no idea what was going on with me. I just delt with it. It wasn’t that bad so I just went on with my life. After another year or so I went to a Vascular doctor in Atlanta and I wasn’t going for the swelling because at this time it wasn’t really a problem anymore. I went for a Vein on the back of my leg. I was checking to see if he could do something to remove it. I was young and it bothered me a lot. He immediately looked at my legs and said I have Lymphedema and prescribed support stockings and said there wasn’t anything I could really do about it just to wear my support stockings and watch what I eat and there is no cure that I would get bigger and bigger and be in a wheel chair one day. Well it has been 20 years later and I am always looking for ways to fight this and to keep my swelling down as much as possible. I have done pretty good I think , but I love sweets and I believe that is my addiction. I get so sad because I can’t eat the same things that everyone else does and when they ask I’ll just tell them no , but thank you anyway, but back in my mind I get so mad because I really want it. A lot of people don’t even realize I have this disease or don’t really understand the long term effects on me. I get really depressed and so ill I can’t stand myself. I got up to my max weight after having my second child at 226 lbs. My starting weight before my first child was 117 lbs. My Vascular doctor told me I wouldn’t be able to lose the weight so I did nothing for a long time but wear my stockings and try to eat what I thought was healthy and at times just giving up and eating whatever made me happy. So one day I had, had enough. I went to Weight Watchers and it took me 3 years, but lost 73lbs. I had my lymphedema under control and was feeling great. Then I become lifetime which is so hard to maintain and gained about 30 lbs back. I have been ok with it until I stepped back on the scale and didn’t like the number I saw at 191 lbs. and my legs began swelling again. Three months ago I told myself I was going to get a second opinion and called a lymphedema doctor in California. I was going to fly out there if she could help me. I talked with her over the phone and sent her some pictures and she told me I didn’t have Lymphedema I have Lipedema. She told me I should have started a low fat diet years ago and to walk walk walk every day and don’t eat dinner if it did just have yogurt. Then I find your website and feel so greatful. It seems to me like no doctor knows what advice to tell you, I have gotten to the point I’m afraid to eat much at all. I really need some advice and some meal plans. I eat a lot of deer meet thinking that was good for me , but I looks like by the RAD diet I shouldn’t be eating it. This is my meal plan for the most part … 2 scrabbled eggs with natural cheese and olive oil for breakfast, morning snack no sugar added apple sauce, for lunch I have one cup of raisin bran with almond milk or 1% milk, afternoon snack I have a banana, dinner I will have a lettuce wrap of some sort usually ground deer with corn and onions, no seasoning besides a little sea salt and pepper. I do have 1 Tbsp of Naturally Fresh Blue Cheese dressing mixed with a Tbsp of water and poor that on to my lettuce wrap. For night time snack I have a Weight Watchers brownie and 1 cup of 1% milk. Saturday’s I eat whatever i want that is my Sin day so I want feel deprived. I have lost 20lbs in this last couple of months. I just need some advice and support. I do wear my support knee highs daily and wear my pumps some at night. Thank you for your website and look forward to hearing back from you all. I really just don’t know what I have, i do know that I don’t have any pain unless someone presses on my legs and my body does get tired easily.
I will be flying to Hawaii in February 2012 for 9 days. If anyone has any advice for me let me know. I don’t do well traveling because I tend to eat whatever and I can tell because I blow up like a balloon. Hope to chat with you all soon!!!
Smiles,
Michelle
I live in the U.K. and I have had all the symptoms of Dercums for 5 years, and was only recently diagnosed.
My doctor has no idea how to treat it, and my hospital consultants can find no one in my area who is familiar with this disease. A visiting neurologist from South Africa diagnosed me, but as it is not his specialism he cannot treat me.
I am grateful for the dietary advice, and will start tomorrow to follow it, I feel better now that I have made this committment.
I am prescibed 30mg of Amitriptyline at night to help cope with pain, but it doesn’t really help 100%. I take 1800mg of non-steroidal anti-inflammatory during the day but after 5 years, I am beginning to suffer gastric side -effects.
Is there anyone out there who can help me find someone to help. me please?
My ”lumps” are increasing in size and number and are restricting mobility.
Everywhere hurts.
I would love to hear from fellow sufferers.
Best Wishes to you all. Pauline
I was just asked if soy isolate vs soy is ok on this diet. I have no clue. Could you help me out? Thanks
It sounds like soy isolate is an even purer form of soy protein (with carbs and other elements stripped away). Since the element we are supposed to avoid in soy is the phytoestrogens, and those are found in the protein, and the isolate contains all the protein….it seems like soy isolate should fall into the “eat only in moderation” category, just as soy does. I translate this to mean it’s ok if there is some soy or soybean oil in a packaged food (as there almost always is), but I don’t purposely eat soy in things like Boca Burgers or edamame.
Really like your approach.You’re providing information I can use at this moment, and fixin’ to. Thanks!.
First time on this site. Thank you for sharing the information. I am still new to this Lipedema world. Im finding the stories from individuals enlightening, and intense and even alarming at to some degree, not really knowing whats in store for me, and not wanting to tackle it all today but rather incorporate some sensible new life styles into my day for a better quality of life.
I have not historically been fond of the “diet” and after my Gastric Bypass in 2001 (loss of 200 lbs) and the reconstructive surgeries that follow, a gall baldder removal in 2009 and total right knee replacement (a week ago), I admit I never thought I would ever have to consider DIETING again. I guess its more like…. I find myself in need of a brand new lifestyle along with the support of others facing the same issues. So here’s to you ladies…..
I’m new here! Thank God for this site. I saw Dercum’s on Mystery Diagnosis. My lipomas are large and diffuse, undefined borders. I’m pretty darn sure I have Dercum’s, although I can’t afford to fly to San Diego to find out! I intend on treating myself unless a miracle happens.
I bought some Almond Breeze “milk” which I really loved…as I’m lactose intolerant, but wanted to have some cereal for once. I always seemed to get severe “gastrointestinal difficulties” after cereal.
I don’t know if it correlates but the next day I felt like my inside were very inflammed or else they were planning on falling out of my body.
I did a search on carrageenan, the thickener they use, and it appears it is used to inflame the lab-induced cancer in research rats. So, I don’t think it is a good idea to use this brand. We don’t need to be any more inflammed.
The almond milk by Silk isn’t as good but I don’t see it in there.
Maureen, there is also a correlation between gluten intolerance and Dercum’s. There is a non-definitive blood test (lot of false negatives); an endoscopy and tissue sample is the definitive test, although sort of a harder test to endure. So you could experiment with a gluten free cereal, such as Rice Chex or Corn Chex along with your almond milk to see if you get the same reaction. It could be the carrageenan. The more you read labels, the more it makes you want to make everything from scratch. I did find a recipe for making homemade almond milk, though I have not tried it yet.
Tyler,
It is great that you have had such success with your eating plan! A friend of mine got diagnosed with too much yeast in her gut, and her nutritionist put her on a diet similar to the RAD Diet, with the addition of no vinegar, malt, or yeast products. So it is even more restrictive; but she also reports feeling better and she has lost 40 pounds since April, after struggling with her weight for years.
I had recently started following a diet to rid my body of excess yeast for as well as Dercums I was also recently diagnosed w/problems in my esophagus incl. reccurring yeast infections which I was taking fluconazole/nystatin for. I got tired of this repeating hence the diet and it also helped my Dercums/arthritis symptoms! Reading this I see the diets are alike, now I know why. I also added flax oil to my organic brown rice and drink aloe vera/organic fruit juice mix but I am moving better and my swelling has gone down, I’ll take it!
Thanks again for this forum and the diet! I have great news to report. I have been on the diet for almost 12 weeks and have lost a total of 10 lbs. I am so excited because along with this, I have regained a tremendous amount of mobility and am able to go up and down my stairs (I can even kind of trip down them now) and my sleep quality is great. I had gotten to the point of barely being able to go upstairs to go to bed and when coming down I could only take one step at a time. I never got a full night’s sleep because I could not find a comfortable position to sleep. Prior to this I was on a 1,000 calorie per day diet and exercised aerobically for 6 hours per week and never lost a pound for three months. I went to my parents this summer for a funderal and my folks noticed the difference in my face (not as puffy) after 10 day on the diet and I had not even lost any weight yet. This really sounds like some sort of autoimmune disease, but I guess only research will tell.
I am pretty strict about the diet. I don’t eat any wheat, soy, milk products, beef, pork or white potatoes and rice. I don’t use any artificial sweeteners, but stevia is great and the agave is a treat. I have been able to find so many good things to eat at the Asia market which has the whole grain rice, sorghum and buckwheat noodles at a much lower price. They also have the palm sugar (coconut palm, coconut milk canned (which I use on my sweet potatoes instead of butter, coconut oil and tons of variety on fruits and vegetables.
I really appreciate everyone’s encouragement and hope that more of us see long term results!
Way to go, Virginia Blue! It is wonderful to hear that the dietary restrictions are easing your pain, restoring quality of life, and generating weight loss to boot! Like you, I am actually enjoying discovering new foods at ethnic markets, natural grocers, and even fresh fruits and veggies I previously ignored. I go through phases of being more strict and less strict, doing more home cooking and then eating out more. But also like you, people comment to me that I look healthier and thinner, even though my weight has not changed significantly. So I think there is something to be said for the puffiness factor going away.
If you have any great recipes to share with the group, feel free to send them to me and I will post for everyone. TinaTranfaglia@fatdisorders.org. Also, if you have found a great product we should know about, the folks following this blog are anxious to hear about it! So please share. I look forward to hearing about your continued success!!!
Hi, I’m glad that I have something to follow! I’m at a point of constant pain and am willing to do whatever it takes. I have made changes. I started them today after reading about RAD yesterday. I feel like it will be progress not perfection if I am to succeed. I would love to have someone to share my trials and tribulations with. So glad this group is here! Thanks Kathy
Hi Kathy! We are glad you found us too. Slowly easing your way into these restrictions will be a great start. None of us can keep to every restriction every day. Sometimes it is just too hard to get all the restrictions into one meal, especially if eating out or at a friend’s house. So I keep a priority order in my head…and try to cheat only on the lesser of the evils. So, for example, I am really vigilant about avoiding beef and hydrogenated fat, and if a little soy or low fat cheese slips in, it’s not as bad. I won’t go out for a whole pizza meal anymore, but a little wedge of pizza bread/focaccia with just a bit of cheese soothes the craving. You will also get better at knowing which convenience foods are the most compliant, or which restaurants (my go-to restaurant is Sweet Tomatoes/Souplantation, since nothing there has hydrogenated fat in it, and it is easy to tell which things have other ingredients to avoid, like macaroni salad with mayo or cream-based soups).
If you want to be alerted when I make new posts to this blog, please enter your email in the upper right corner of the page. In the meantime, I hope your pain starts to ease with the diet (or else make good friends with a heating pad or hot tub!)
Thanks Tina, that’s great to know! It will make following this diet much easier for me.
Are there any protein powders that are acceptable on this diet? I’ve had weight-loss surgery and have one protein shake daily made with whey protein powder to keep my daily protein intake up to the necessary level. I’m not sure if whey protein is considered dairy. Thanks in advance.
Nancy
Nancy, thanks for that great question. Although whey protein does come from cow’s milk, it seems to be anti-inflammatory…and, therefore, acceptable for the RAD diet!
Hi Shirl,
Thanks for all your great comments. It sounds like you have made serious dietary changes that are paying off. I could still improve some, especially when I eat out, but I am making great strides. I try to do an organic garden too, although this year I was too tired to do anything but tomatoes and a few herbs. Yours sounds wonderful.
Definitely help us with some of your creative recipes! I will be posting some of my favorites as well.
If you have not seen the second and third entries on the RAD Diet (breakfast and lunch, respectively), look for them on the site (search RAD Diet and they will come up). The way this site works, each blog entry becomes a separate article. So from now on, I will reference the old links in the newest post, to make it easy for folks to find us.
Also, feel free to link to me on Facebook (Tina Tranfaglia), as that is one of the ways we spread announcements of new blog entries and other news from the Fat Disorders Research Society. EVeryone else reading this is welcome to do the same.
Hi Tina:
I am very pleased to see that you are willing to take the time for a much needed blog like this.
We actually started on better eating habits a few years back and Dr Herbst thinks I have an awesome diet; but we felt we could still improve on it.
We had already last year grown a lot of organic vegetables in our garden.
This year we went all organic.
I say we because of my hubby and I…… We have also discovered a great farm that has its own store about 40 mins from us.
All their veggies; fruits and even their fish and meats are all organic.
Wowie what a place plus they also have a cafe that serves all organic foods homemade and some gluten free things as well.
So now I can augment our home grown veggies with some of theirs.
Its taken a while to make sure our cupboards are free of any foods that are not organic or have GMO’s in them.
I have found it so amazing that our taste buds changed so quickly and now we seldom have a desire for any what I call bad foods.
Also we get so full from the veggies and fruits and don’t feel the need for snacking any more.
I will from time to time share things I cook and make for us to eat.
I am rather creative and thus its so easy for me to dream something up out of my head.
It always tastes good so thats encouraging.
We are having some friends over for a barbecue this Saturday and its all going to be wholesome good food.
I want to encourgage them all to eat this way too.
I am so sure when they taste all my food they will want to try it themselves.
Within the next few weeks we will be starting to sprout with organic seeds.
Will let you all know more more as we go along here.
One good tip I can give you now is that when blanching my veggies for the freezer; I save all the liguid and freeze it. Then use it for my soups and stews etc.
We use only filtered water and drink lots and lots of it.
If I am cooking veggies; I never boil them as that wastes away so much of the nutrients.
I have a skillet with a glass lid; and then I put in my veggies; even the frozen ones from my freezer…. and use only a wee bit of water.
I bring it to a high heat and then simply simmer them.
They are always so tender thsi way and tasty too.
Actually its amazing how much better the organic veggies and fruits tatse. No more salt neded to flavour.”Smiles”
We have also gone non dairy now except for the odd time we will have an organic egg or two.
By organic eggs I mean eggs that come from chickens that actually scratch in the dirt and only eat good food.
Its amazing how terrific they taste and the shells are so strong.
We were at a huge family ( siblings plus) get together and shower a few weeks back as two of my nephews are finally getting married this year.
Well they had crumptious looking desserts plus a beautiful cake.
My hubby cut me a piece of cake and I ate a mouthful and almost spit it out. LOL It was so so sickening sweet.
Since we have change our eating habits I never crave sweets any more.
Well thats enough for now to read. “Smiles”
Will try to be back again soon as I think this is going to be a terrfic blog.
Shirl
[...] you enjoyed this article, you might also enjoy: Following the RAD Diet at http://fatdisorders.org/1046/following-the-rad-diet/ RAD Diet 2: What’s for breakfast? at [...]
Thanks Tina: The chili sounds wonderful, I’m going to make it this weekend and wing it until you get that posted.
Question on the diet, is corn meal okay? I found a gluten free cereal from Bob’s Red Mill that has brown rice, corn, sorghum and buckwheat, all whole grain, and wondered if I can eat this?
Thanks again! Lou Anne
Did you try the chili? How did it turn out? My understanding is that corn meal is OK for the diet. I think the cereal you found sounds like a good option! Add some almond or rice milk and you are all set. Check out the newest blog entry on the site too…about breakfast.
Thank you so much for posting this diet. I started doing this yesterday and am looking forward to seeing positive results and will let you know. This is actually a good simple diet with a great deal of variety available. I went to my local Kroger to look for some of the foods listed in the grains section and found a nice selection of whole grain rice and other products listed. There was even a pretty good “cheese”, some “butter”, and a delicious ice cream made from coconut milk sweetened with agave. Since I love curries and Thai food, I think that this will be an opportunity to focus on that cuisine. This even gives me the option of eating at my local Mexican restaurant when I choose the grilled chicken and fajita vegetables with a side of avocados and salsa. I can do this!
Has anyone tried supplements with any success? I have done some research and currently on rutin for the inflammation and pain and will be ordering pycnogenol and horse chestnut seed extract to enhance those benefits as well as the anti-oxidant ones.
Best wishes to everyone else doing this, I am so grateful for some resources to beat or at least stem the tide of this disease.
To VirginiaBlue: I am so glad you found this helpful. I love Thai food myself and stumbled on something tasty by accident. I was trying a white bean chicken chili recipe for the first time, and it called for a bit of oil, so I used some coconut oil I had recently bought. Little did I know how much coconut flavor that adds! Well, it was the most delicious Thai inspired flavor with the coconut taste, cayenne pepper and some fresh cilantro. I will be posting the recipe in the near future.
As for your question on supplements, I am taking so many I can hardly remember them all. …but I am working my way through the suggested ones found on Dr. Herbst’s website at http://www.lipomadoc.org (use Firefox to view). However, I do the horse chestnut seed extract, NAC, L-arginine, L carnitine, alpha lipoic acid, turmeric, CoQ10, glucosamine, serrapeptase; I just recently added the pycnogenol. For general health, I do a multivitamin, D, calcium, fish oil, and a probiotic. I cannot tell which of these helps, but I have not developed the severity of pain I hear others suffering from, so I have managed to avoid prescription pain meds.
Great Post Tina! – I just recorded an Internet Social Networking Quick Tip published here: http://wp.me/pFvlE-rX , using this article as an example. My iBusinessLogic Quick Tip video is about how to get your image to appear next to your comments and into your blog posts, with a single service called Gravatar. Check it out, I think everyone that is commenting here on the Fat Disorders Research Society website will be pleased to see how easy it is to add an image to their comments!
Keep up the great work Tina and everyone here at FDRS!
Scott – Your website developer….
Tina,
Thanks so much for doing this I really look forward to it. I had been cutting out processed foods doing all home cooked meals and after my body had a adjustment period I lost a lot of inflammation and now if I cheat and have jar sauce on my steak sandwich my body tells me I shouldn’t have done that… But I look forward to being better educated on eating what is proper for my condition… I can’t wait to see recipes…..
Great article! I met with Dr. Herbst in March 2007 and started following most of this diet. ALthough, I struggle with my weight as well. I lost about 10 lbs by excercising and eating mostly this way. I cut out all red meat all together. I have gone back to trying it several times and it makes me pretty sick. I still do ice cream here and there…and I certainly notice when I start drinking sodas and chips, and crap on vacations, etc or when I am out of sorts with my schedule…I don’t feel as well and I have flares with the Dercum’s Disease and FML…it exhausts me.
I am thrilled to see this as a reminder and will continue to check out your blog!
I have Diffuse Lipomatosis and Lymphedema Praecox. I use to weigh 192 at my highest weight (I am only about 5 feet tall. The doctors said if I would loose weigh, I would not have to take B/P pills. I had 5 surgeries to remove most of my bowels, 2/3′s of my pancreas, spleen, and gall bladder. I now weigh 102 and still have to take 2 B/P pills a day, plus other meds. The doctors are not very informed that these diseases are metabolism defects. I am on a low fat/high protein diet. My problem is keeping weight on me, whereas before it was hard to loose weight, even though I did not over eat and did watch my diet. Thanks for researching the RAD diet and making it more easily understandable. I will be very happy to see more of your blog. Thanks, Claudette
I had never heard of this diet before, and it sounds very much like the Diabetic [ADA Diet], which I feel is one of the healthiest diets one can be on.
I am a 26 year diabetic who is now in renal failure and on a 6 1/4 cup fluid restriction/24 hours. If I followed this diet, I would still need to use artificial sweeteners, Rice Dream instead of dairy [allergic to soy and almond "milk" products] and would have to watch the potassium, phosphorus and other substances in fruits and vegetables and other foods that are restricted in a low sodium diet.
I have lost 30 pounds since I went on my fluid restriction in June, and my legs which are huge below my 20 pound lipomas on my hips and legs have shrunk markedly.
I look forward to hearing how others respond to this diet… and will be trying to incorporate it into my diet too.
Well there go the chips. I have cut down dramatically on the red meat. You might mention for all those who have already been diagnost with diabetes that rice and rice products and white potatoes should also be severely limited. Keep up the good work!!!
Tina,
Thanks for taking the guess work out of the RAD diet. This will make it so much easier for everyone to follow and understand. You rock!
Carole
That sounds like a nutritious meal! I love brown rice myself and I am going to try your way of spicing it up. I like to make it in advance and freeze it in batches for those times when I want it but don’t have the time to wait for it to cook. There is also a great “ancient grains” mix at Trader Joe’s that has quinoa, couscous, split lentils, and other whole grains in it. It is just plain, so I cook it in chicken broth and add onion flakes, garlic, etc. So your brown rices add-ons will work great with that too! I will get the exact name next time I am there.
Thanks so much for the information, Tina. I will your excellent information on to my father and 3 siblings as we all have undiagnosed fatty tumors. This seems to be an excellent way to eat for overall health! Thanks again. Sandra from Tewkbury, MA
Sandra, I know you keep to a healthy diet already, but maybe this will help even more. Or maybe you have a recipe to share with us? I would love to see you join us at the next conference (April 2011) for people with these rare adipose diseases. For more information on FML, which is what your family may have, check out the descriptions on the site!
Tina, I have just been diagnosed with diabetes, and this diet is exactly what I have been eating. I had to eliminate all sugar, which I have done, (except for an occassional choc. as I can’t resist).
But I have never even eaten any red meat and always eat just chicken. I am now starting to eat fish, I had scallops yesterday for the first time in yrs. I’m supposed to eat plenty of veg. of which I have been and I usually eat rice with everything. NO MORE PASTA! Yesterday I also had a baked potato which is supposed to be good. I always eat just grain bread.
Consequently, I lost 10 lbs. in just 30 days, and I don’t know how much I have lost now, as I haven’t weighed myself lately. I have never eaten Artificial Sugar due to my Epilepsy. Artificial sugars cause seaizures. I never had heard of Dercum’s Disease before, but the diet is very similar to what I do have to eat. My biggest change has been to natural sugar in everything and NO TONIC OR JUICE! The sugar is what had been making me gain weight without me realizing it!!
Thanks for all your wonderful information! I’ve shocked myself as to how much I have been eliminating in my life! (The juice has been the most shocking, as I have been drinking juice all my life!! Thanks Again! Linda
Thanks for doing this! I live across the street from a food coop that has all natural, organic, and local foods. I don’t hardly ever shop at a grocery chain, so eating this way is pretty easy, and isn’t too much of a change from how I am eating. However, I can still find things I shouldn’t eat, and I do. Also, when I am feeling really sick and in pain, I can’t stand up long enough to cook, so I do tend to fall back on processed foods at that time….although mostly it is Amy’s brand, so it is fairly good processed food =). What would help me the most, are some good “comfort” foods that are for those days when I am unable to cook. My downfall is, mac and cheese, Stouffers. (the convenience store in town is my “pusher” for that tasty horriblness). Also about the only meat I like is beef, and in particular hambuger. I do like fish, but I am not fond of chicken. So, I eat pretty much a meatless diet. I do eat a lot of soy, which is going to be hard to break that habit.
Anyway, I almost wish you would do a weekly eating plan. something that when my brain is mush, I could go to and say “Ok, it is friday, today it says to eat XYZ.
My cholesterol is out of this world high, even though I do not eat many of the “bad” fats listed. So, it will be interesting to me to see if I follow this 90%, what will happen there. I was just telling my doc about this diet and that I wanted to follow it, so I am very glad you came along at exactly the time I needed you to!!!! Thanks again so much for this. I look forward to healthy eating, cooking, and living!!!
Mary, that is a great suggestion about the eating plan and the convenience foods. I hope to incorporate some of that in the future….keeping in mind that I am not a dietician or nutritionist! I definitely like to batch cook and freeze so that I have something quick and easy to heat up on those nights when I don’t want to cook. In particular, I tend to do that with lots of soups/stews. Amy’s is not a bad choice, and the ingredients in some Lean Cuisine products are fairly compliant with the RAD diet. More later.
This is a great idea, Tina. Thanks! I’m excited to get back to better eating habits. In the summertime there are so many fresh produce to eat so it’s easier.
I try to do real easy cooking. I use my rice cooker all the time. I use broth instead of water & add cut carrots, garlic scapes, onions, celery, peas, etc, in the rice. All I have to do is load the ricer & wait an hour. I prefer brown rice!
On medium heat I sautee cut up greens (mustard, beet, chard)with diced garlic in EV olive oil for about 7 minutes. You can add pine nuts, tomatoes, onions, mushrooms, etc. to make an entree.
Im trying to minimize all sugars, fats, salts and all ‘bad’ stuff. I’m looking forward to your help, Tina and everyone’s suggestions!