The Virgin Diet is a diet plan developed by nutritionist JJ Virgin that focuses on eliminating 7 commonly sensitive foods for 21 days to help reset your body and eliminate food intolerances. The 7 foods eliminated on the Virgin Diet are:
7 Foods Eliminated on the Virgin Diet
- Gluten
- Dairy
- Soy
- Corn
- Peanuts
- Eggs
- Sugar and artificial sweeteners
After the 21 day elimination period, you slowly reintroduce these foods one at a time while monitoring symptoms to pinpoint any food intolerances you may have. The diet focuses on clean, whole foods that are free of additives and preservatives.
Guidelines of the Virgin Diet
Here are the key guidelines to follow on the Virgin Diet:
- Eliminate the 7 high FODMAP foods for 21 days
- Eat lean, clean sources of protein at each meal like chicken, turkey, fish, and plant-based proteins
- Fill half your plate with non-starchy vegetables at each meal
- Include 1-2 servings of low-glycemic index fruits per day
- Choose healthy fats like avocado, olive oil, coconut oil, nuts and seeds
- Drink plenty of water, herbal tea, and bone broth
- Opt for gluten-free whole grains like brown rice, quinoa, and buckwheat a few times per week
- Avoid processed foods, fatty cuts of meat, refined carbs, and added sugars
- Get 7-9 hours of sleep per night
- Manage stress levels with yoga, meditation, exercise, etc.
Foods to Eat on the Virgin Diet
Here are some of the top foods encouraged on the Virgin Diet:
- Vegetables: leafy greens, broccoli, carrots, asparagus, etc.
- Fruits: berries, grapefruit, apples, pears, etc.
- Lean proteins: chicken, turkey, fish, eggs, plant-based proteins
- Healthy fats: nuts, seeds, avocado, olive oil, coconut oil
- Gluten-free whole grains: brown rice, quinoa, buckwheat, etc.
- Herbs, spices, teas, coffee
- Non-dairy milk alternatives: almond, coconut, rice milk
Foods to Avoid on the Virgin Diet
Here are the foods to eliminate completely or limit on the Virgin Diet:
- Gluten: wheat, barley, rye
- Dairy: milk, cheese, yogurt, ice cream
- Soy: tofu, edamame, soy milk, soy sauce
- Corn
- Peanuts
- Eggs
- Added sugars
- Artificial sweeteners
- Processed foods
- Refined grains: white rice, white pasta, white bread
- Fried foods and trans fats
- Highly processed vegetable and seed oils
Sample 1-Day Virgin Diet Meal Plan
Here is an example of what one day on the Virgin Diet may look like:
| Meal | Foods |
|---|---|
| Breakfast | Gluten-free oatmeal made with almond milk, topped with berries and almonds |
| Snack | Apple slices with almond butter |
| Lunch | Mixed greens salad with grilled chicken, avocado, carrots, olive oil and vinegar |
| Snack | Veggies and hummus |
| Dinner | Baked salmon with roasted asparagus and sweet potato |
| Dessert | Fresh berries |
Reintroducing Foods After the Virgin Diet
After completing the 21 day elimination diet, it’s time to slowly reintroduce the 7 foods one at a time. Reintroduce only one food every 2-3 days while monitoring symptoms like digestive issues, inflammation, fatigue, skin changes, etc. Keep a detailed food and symptom journal. If any symptoms flare up after reintroducing a food, it likely indicates an intolerance or sensitivity to that food. Continue avoiding that food and move on to test reintroducing the next item.
Tips for Success on the Virgin Diet
Here are some tips to help you stick to the Virgin Diet and improve your results:
- Plan out weekly Virgin Diet compliant meals and grocery shop accordingly
- Drink at least 64 ounces of water daily
- Get 7-9 hours of high quality sleep per night
- Manage stress with yoga, meditation, journaling, etc.
- Take a high quality probiotic and digestive enzymes to support gut health
- Include collagen peptides to promote skin health
- Limit snacking and avoid eating 3-4 hours before bed
- Use healthy fats for satiety like avocado, nuts, and coconut
- Consume fermented foods like kimchi, sauerkraut, and kefir if tolerated
- Move your body daily with walking, weights, yoga, etc.
Benefits Reported from the Virgin Diet
Many people report noticeable improvements by following the Virgin Diet. Potential benefits include:
- Identification of unknown food intolerances
- Reduced inflammation
- Improved digestion and gut health
- Increased energy levels
- Clearer skin
- Healthier hair and nails
- Fewer headaches
- Less joint pain
- Weight loss
- Better sleep quality
- Reduced risk of chronic disease
Conclusion
The Virgin Diet is a 21 day elimination diet that removes 7 highly reactive foods. It focuses on clean eating with plenty of lean protein, non-starchy veggies, some low glycemic fruits, and gluten-free whole grains. Strict avoidance is followed by slow reintroduction to pinpoint problem foods. Benefits include reduced inflammation, improved digestion, increased energy, clearer skin, and weight loss. Following the diet requires diligent meal planning and preparation but can provide lasting improvements in health and wellbeing.