Milly Gaines
The Wahls Protocol, also known as the Wahls diet, is a diet and lifestyle program created and used by Dr. Terry Wahls, a clinical professor of medicine who has multiple sclerosis (MS). The Wahls diet is a nutrient-rich paleo diet that includes meat, fish, vegetables, fruits, eggs, nuts, and seeds while excluding grains, legumes, cereals, dairy, processed foods, refined sugars, and added salt. While there is limited research on the effectiveness of the Wahls diet in treating MS, some people report improvements in their symptoms. So, how long does one have to follow the Wahls diet before seeing changes?
| Characteristics | Values |
|---|---|
| Diet type | Paleo-inspired |
| Foods included | Meat, fish, leafy greens, fresh fruit, vegetables, berries, grass-fed meat, wild fish, organ meat, seaweed, eggs, nuts, seeds |
| Foods excluded | Wheat, processed foods, grains, legumes, cereals, dairy, refined sugars, added salt, gluten, legumes, soy, sugar |
| Other | Long periods of fasting |
| Results | Limited research, anecdotal evidence, no changes in the number of relapses or lesions but less fatigue and better quality of life reported |
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What You'll Learn
The Wahls Protocol diet is similar to the paleo diet
The Wahls Protocol diet is a nutrient-rich diet designed to improve symptoms for almost all chronic health conditions by addressing root-cause issues such as toxicity, nutritional deficiencies, gut dysbiosis, immune dysregulation, inflammation, and mitochondrial dysfunction. It focuses on protein, vegetables, and fruits while eliminating processed foods. The Wahls Protocol diet is similar to the paleo diet in that it is based on the idea that humans should eat like their ancient ancestors and avoid foods that have become common in the last few hundred years, such as wheat and processed foods.
The Wahls Protocol diet includes many vitamin- and nutrient-rich foods, such as greens, sulfur-rich and deeply colored vegetables, berries, grass-fed meat, wild-caught fish, organ meat, and seaweed. It recommends nine cups of vegetables and fruits per day, including three cups of sulfur-containing vegetables such as onions, garlic, mushrooms, and cruciferous vegetables. It also requires a gluten-free and dairy-free diet.
The paleo diet, also known as the Paleolithic diet, is based on the idea of returning to the eating habits of our ancient ancestors during the Paleolithic era. This involves focusing on whole, unprocessed foods and avoiding modern, processed foods. The paleo diet typically includes lean meats, fish, eggs, tree nuts and seeds, vegetables, fruits, and healthy oils, while excluding grains, legumes, dairy, refined sugars, and processed foods.
Both the Wahls Protocol diet and the paleo diet emphasize nutrient-dense, whole foods and the exclusion of processed foods. They both encourage the consumption of vegetables, fruits, and meat, although the Wahls Protocol diet places a greater emphasis on vegetables and recommends specific amounts, such as nine cups per day. The Wahls Protocol diet also has different levels to help individuals transition to healthier eating gradually, and it may be further modified based on individual needs and preferences, such as seasonal changes.
The Wahls Protocol diet and the paleo diet share similarities in their underlying philosophy and food choices, both advocating for a return to ancestral eating patterns and the consumption of nutrient-dense, whole foods. However, the Wahls Protocol diet is specifically designed to address chronic health conditions and their root causes, with a particular focus on mitochondrial health and the management of multiple sclerosis (MS) symptoms. The Wahls Protocol diet may be considered a variation of the paleo diet, tailored to support individuals with specific health concerns.
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The diet focuses on nutrient-rich foods
The Wahls Protocol, also known as the Wahls diet, is named after Terry Wahls, MD, who created it after being diagnosed with multiple sclerosis (MS). The Wahls diet is a nutrient-rich, paleo-inspired diet that focuses on protein, vegetables, and fruits while eliminating processed foods, grains, legumes, and soy.
The diet emphasizes consuming a variety of nutrient-dense foods, including:
- Leafy greens: Such as kale, collard greens, and other raw or cooked leafy vegetables.
- Sulfur-rich and deeply colored vegetables: These include vegetables like cauliflower and avocado, which is also a source of healthy fats.
- Berries: Providing additional antioxidants and nutrients.
- Grass-fed meat: A good source of protein and other nutrients.
- Wild fish: Rich in omega-3 fatty acids and other essential nutrients.
- Organ meat: Providing various vitamins and minerals.
- Seaweed: A good source of iodine and other minerals.
The Wahls diet also encourages the use of healthy fats like coconut milk, coconut oil, and avocado, while reducing saturated fats found in dairy products like cheese, ice cream, and sour cream. It involves long periods of daily fasting, typically 12 to 16 hours, to achieve ketosis, which may help reduce inflammation associated with autoimmune diseases like MS.
The diet is designed to improve overall health and ease MS symptoms. While there is limited research specifically on the Wahls diet, the paleo diet, which it is based on, has been shown to have anti-inflammatory effects. Dr. Wahls herself has experienced significant improvements in her MS symptoms and no longer requires a wheelchair. However, it is important to note that individual results may vary, and more research is needed to fully understand the diet's impact on MS.
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It emphasises eating meat, fish, leafy greens and fruit
The Wahls Protocol, also known as the Wahls diet, is named after Terry Wahls, MD, who created it. Wahls was diagnosed with multiple sclerosis (MS) in 2000 and developed the Wahls Protocol based on her research into food and vitamins. The Wahls diet is a nutrient-rich paleo diet that focuses on consuming meat, fish, leafy greens, and fruit.
The Wahls diet recommends eating 6–12 ounces of grass-fed or wild-caught protein, including meat and seafood, per day. It suggests specific types of meat, such as grass-fed beef, wild salmon, sardines, and organ meat. The diet also emphasises the consumption of leafy green vegetables, including spinach, kale, lettuce, radish greens, and bok choy. These vegetables are rich in vitamins A, C, and K, as well as B vitamins.
The Wahls Protocol encourages the consumption of brightly coloured fruit, such as blueberries, cranberries, strawberries, peaches, and blackberries. These fruits are rich in antioxidants and provide various health benefits. The diet also includes vegetables such as carrots, beets, red, green, and yellow bell peppers, purple cabbage, and broccoli.
The Wahls diet recommends avoiding certain foods, such as dairy products, eggs, grains (wheat, rice, oatmeal), beans, lentils, sugar, and nightshade vegetables (tomatoes, eggplant, potatoes, peppers). It emphasises the reduction of omega 6–heavy processed foods and the increase of omega-3–rich foods.
The Wahls Protocol is a nutrient-dense eating plan that focuses on consuming a variety of colourful fruits, vegetables, and healthy fats. It is designed to "nourish and support the body and the nervous system with the nutrients needed to heal and regenerate". The diet also integrates stress management, relaxation, and exercise to provide an optimal environment for the body to thrive.
While there is limited research on the effectiveness of the Wahls diet in treating MS, some people have reported improvements in their symptoms. It is always recommended to consult with a doctor or registered dietitian to develop a diet plan that meets individual needs and ensures adequate nutrient intake.
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The diet may induce ketosis through long periods of fasting
The Wahls Diet, named after Terry Wahls, MD, is a diet plan designed to help manage multiple sclerosis (MS). The diet is a version of the Paleolithic (Paleo) diet, which focuses on nutrient-rich foods, including meat, fish, leafy greens, and fresh fruit, while eliminating processed foods. While the Wahls Diet does not specifically promote ketosis, some people may choose to incorporate it into their routine.
Ketosis is a metabolic state in which the body burns fat instead of glucose (carbohydrates) or amino acids (protein) for energy. This typically occurs during periods of limited food access, such as famine or fasting. Ketogenic diets have become popular for weight loss and are being studied for various health conditions. However, there are potential drawbacks to sustained ketosis, including mineral deficiency and reduced microbiome diversity.
Dr. Wahls has created the Wahls Paleo Plus, which is a ketogenic version of her original Paleo diet. She recommends matching a high-fat, intermittently ketogenic diet with the traditional winter months of a person's genetic heritage. To induce ketosis, additional dietary fats or MCT (Medium-Chain Triglycerides) oil can be included in the diet. Fasting is also central to her protocol, with time-restricted eating and intermittent fasting being key components.
It is important to note that Dr. Wahls does not recommend ketogenic diets as the first step for people with autoimmune diseases. Instead, she suggests trying her standard Wahls Paleo diet first and spending 2-4 weeks at each level before progressing to ketosis. This gradual transition helps mitigate potential side effects from changing the diet too quickly. Additionally, it is crucial to consult with a healthcare professional before starting any new diet, especially those that involve significant dietary changes or fasting.
In conclusion, while the Wahls Diet may be modified to include periods of ketosis through fasting and dietary adjustments, it is not a requirement of the diet. The Wahls Paleo Plus version is a ketogenic adaptation of the original Wahls Paleo diet, and individuals can choose the approach that best suits their needs and health goals. As always, consulting with a doctor or registered dietitian is essential before making any significant dietary changes.
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There is limited research to prove the diet's effectiveness
The Wahls Protocol diet, also known as the Wahls diet, was developed by Dr. Terry Wahls, a medical doctor and clinical professor of medicine at the University of Iowa Carver College of Medicine. After being diagnosed with multiple sclerosis (MS) in 2000, Wahls turned to nutrition and vitamins to help manage her symptoms. The Wahls diet is a nutrient-rich paleo diet that includes greens, sulfur-rich and deeply colored vegetables, berries, grass-fed meat, wild fish, organ meat, and seaweed. While some people with MS who follow the Wahls diet have reported improvements in their symptoms, including reduced fatigue and improved quality of life, there is limited research to prove the diet's effectiveness.
The Wahls diet is similar to the paleo diet, focusing on animal and fish protein, fruits, and vegetables, while eliminating processed foods. This diet is likely to result in weight loss, especially if unhealthy eating habits are replaced. While the paleo diet has been shown to be effective in improving health outcomes for many people, the Wahls diet has not been as widely studied.
A larger study funded in part by the National Multiple Sclerosis Society compared the Wahls diet to the Swank diet, another dietary plan recommended for people with MS. The study found that both diets led to reduced fatigue and improved quality of life. However, this study had some limitations, including its short length, reliance on self-reported data, and lack of racial diversity, which prevent its findings from being generalized to all people with MS.
While Dr. Wahls's personal experience and anecdotal reports from followers of the Wahls diet suggest that it may be effective in managing MS symptoms, more rigorous scientific research is needed to prove its effectiveness conclusively. Meta-analyses, which combine multiple studies, provide the strongest evidence for the effectiveness of an intervention, but they take time and require a significant amount of data. Dr. Wahls has acknowledged that it typically takes 30 years to change the standard of clinical care and that her ideas about the role of diet in MS management were initially perceived as controversial. However, her work has helped to bring attention to the potential benefits of dietary interventions in MS, and she is now recognized as a leading researcher in this field.
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Frequently asked questions
The Wahls diet, or Wahls Protocol, is a version of the Paleolithic (paleo) diet. It involves eating nutrient-rich foods such as meat, fish, vegetables, fruits, eggs, nuts, and seeds, while excluding grains, legumes, cereals, dairy, processed foods, refined sugars, and added salt.
The Wahls diet is specifically designed for people with multiple sclerosis (MS). It is meant to ease inflammation in the brain, called neuroinflammation, which is associated with the progression of MS.
There is limited research on the effectiveness of the Wahls diet in treating MS. While some people report improvements, there is a lack of large-scale human studies to support these claims. According to a 2023 study, participants with relapsing-remitting MS who followed the Wahls diet experienced no changes in the number of relapses or lesions but reported less fatigue and a better quality of life.
The Wahls diet may help reduce fatigue and improve the quality of life for people with MS. Additionally, it may aid in weight loss, especially if replacing unhealthy eating habits.
Before starting the Wahls diet, it is important to consult with a doctor or a registered dietitian to ensure it is safe and suitable for your individual needs. The Wahls diet may not provide adequate amounts of certain nutrients or enough calories, so it is important to make sure it is nutritionally balanced.
