What foods are in a WildFit diet?

According to Mindvalley, over 50,000 people in 120 countries have gone through the WildFit program, a lifestyle approach focused on eating like our ancestors. If you're wondering what foods are in a WildFit diet, the core principle is to focus on whole, unprocessed foods and avoid those that are modern-day inventions or seasonal anomalies.

Quick Summary

The WildFit diet focuses on seasonal, unprocessed whole foods, including high-quality animal proteins, wild-caught fish, and an abundance of green, non-starchy vegetables. It encourages healthy fats from nuts and seeds, while restricting grains, sugars, most legumes, and processed ingredients.

Key Points

• Emphasis on Whole Foods: The diet prioritizes unprocessed, whole foods that align with an ancestral eating pattern.

• Seasonal Food Cycles: WildFit incorporates seasonal cycles—Spring, Summer, Fall, and Winter—to guide food intake and manipulate the body's response to food scarcity and abundance.

• Abundance of Vegetables: Non-starchy vegetables form the foundation of meals and can be consumed in liberal amounts.

• High-Quality Proteins and Fats: Focus is on grass-fed meats, pasture-raised poultry, wild-caught fish, and healthy fats from avocados, nuts, and seeds.

• Restriction of Grains and Sugars: Processed foods, grains, and added sugars are completely eliminated from the diet.

• Psychological Approach: The program uses psychological tools to address food addictions and reshape one's relationship with food, making it easier to stick with long-term.

• Elimination of Inflammatory Foods: By removing processed ingredients, grains, and sugars, WildFit aims to reduce chronic inflammation and improve overall health.

A WildFit Plate: The Foundation of the Diet

At the heart of the WildFit diet is the concept of seasonal eating, which mirrors the natural food cycles of our hunter-gatherer ancestors. Instead of viewing food as a simple calorie source, WildFit re-educates the body to prioritize nutritious, whole foods. A typical WildFit meal is structured to emphasize vegetables, with smaller portions of protein and healthy fats. This approach helps the body transition from burning sugar to burning fat for energy, a process the program calls the "engine flip".

The Seasonal WildFit Breakdown

WildFit cycles through different 'seasons' to re-train the palate and body's cravings, though the core principles of whole foods remain constant.

WildFit Spring (Weight Loss/Fat Burning): This phase focuses on lean proteins and bitter greens, mimicking a post-winter period of scarcity. Sweet foods are minimized to signal to the body that it's time to burn stored fat.

WildFit Summer (Maintenance/Building Strength): A more abundant period that reintroduces some fruits and starchy root vegetables, though meat consumption is reduced. This phase is well-suited for increased physical activity and strength training.

WildFit Fall (Pre-Winter Storage): This phase introduces a greater variety of fruits, consumed ideally on an empty stomach to prepare the body for potential scarcity. For those with goals other than weight loss, this can be a more liberal period.

WildFit Winter (Cleansing): A shorter phase that often includes fasting to cleanse the body and digestive system.

Allowed Foods on a WildFit Diet

Vegetables: The Cornerstone of the WildFit Plate

The bulk of your diet should consist of non-starchy vegetables, which are available in abundance. These can be eaten raw or lightly cooked to preserve their nutritional value.

• Leafy Greens: Spinach, kale, arugula, romaine lettuce, Swiss chard, and collard greens.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
• Other Non-Starchy Vegetables: Zucchini, cucumbers, bell peppers, asparagus, artichokes, mushrooms, and celery.
• Fermented Vegetables: Sauerkraut and kimchi are encouraged for their probiotic benefits.

High-Quality Proteins

The WildFit diet emphasizes consuming high-quality, ethically-sourced protein. The program suggests a portion about the size of the palm of your hand per meal.

• Grass-Fed Meats: Beef, pork, bison, and other red meats.
• Pasture-Raised Poultry: Chicken, duck, and turkey.
• Wild-Caught Fish and Seafood: Salmon, cod, shrimp, crab, tuna, and oysters.
• Eggs: Pasture-raised eggs are a staple.

Healthy Fats and Oils

Healthy fats are a key energy source and are incorporated into meals.

• Avocado and Avocado Oil: A rich source of healthy monounsaturated fat.
• Coconut Oil: Used for cooking and adding to dishes.
• Olive Oil: Cold-pressed and virgin olive oil.
• Nuts and Seeds: Walnuts, pecans, macadamia nuts, pumpkin seeds, and chia seeds (in moderation). Note that peanuts and cashews are often restricted.
• Grass-Fed Dairy (in moderation): Ghee, butter, and fermented dairy like yogurt and kefir are allowed in smaller amounts.

Fruits and Natural Sweeteners (Seasonal)

Fruit intake is moderated to control sugar consumption, especially during the 'Spring' phase. Berries and other lower-sugar fruits are prioritized.

• Fruits: Berries, apples, citrus fruits (consumed seasonally and in limited quantities).
• Natural Sweeteners: Stevia, xylitol, and erythritol are approved, while honey is typically restricted during the sugar-elimination phases.

Foods to Strictly Avoid

WildFit bans a wide range of modern, processed foods and ingredients that it deems unnatural for the human body.

• Processed Foods: All highly processed foods, from packaged snacks and cereals to most protein bars and frozen dinners, are prohibited.
• Added Sugars and Artificial Sweeteners: All forms of added sugars, including high-fructose corn syrup, and most artificial sweeteners are out.
• Grains: This includes all grains, such as wheat, oats, rice, corn, and their derived products like bread and pasta.
• Legumes: Beans and lentils are restricted unless prepared through specific soaking and sprouting methods, and are often removed entirely during certain phases.
• Bad Fats: Margarine, canola oil, soybean oil, and other unhealthy hydrogenated or seed-based oils are banned.
• Potatoes and Certain Starchy Vegetables: White potatoes are eliminated, and starchy vegetables like sweet potatoes are limited to active individuals.

WildFit vs. Keto: A Quick Comparison

Feature	WildFit Diet	Keto Diet
Core Philosophy	Whole, seasonal foods; re-educates cravings; lifestyle change	Forces the body into ketosis by dramatically restricting carbs
Carbohydrates	Varies by season; low-to-moderate carb intake from fruits and vegetables	Very low-carb, high-fat, and moderate-protein diet
Fat Source	Healthy fats from whole foods, including avocados, nuts, seeds	Primary energy source; can be from healthy or unhealthy sources if macros are met
Sustainability	Designed as a permanent lifestyle, with seasonal flexibility	Often difficult to sustain long-term due to strict carb restrictions
Approach	Holistic, with psychological tools to change your relationship with food	Focuses mainly on macronutrient ratios to achieve a metabolic state

Conclusion

Understanding what foods are in a WildFit diet reveals a path towards a whole-foods-based lifestyle rather than a restrictive, temporary plan. The program emphasizes an abundance of non-starchy vegetables, high-quality proteins, and healthy fats while eliminating grains, processed foods, and added sugars. By following its seasonal approach, participants aim to recalibrate their relationship with food, leading to benefits such as increased energy, better sleep, and lasting weight loss. This focus on quality over quantity and whole foods over processed ones is the driving force behind the WildFit method.

Authoritative Link

For more information on the benefits and principles of prioritizing whole, unprocessed foods, you can explore resources from health professionals, such as this article from Healthline on the Wild Diet.

Frequently Asked Questions

Is WildFit a strict keto diet?

No, WildFit is not a strict keto diet. While it can induce ketosis, particularly during its 'Spring' phase, the program's focus is on seasonal whole foods and changing one's relationship with food, not on maintaining a constant state of ketosis.

Does the WildFit diet allow fruit?

Yes, but fruit intake is seasonal and moderated. During the 'Spring' phase, fruit is eliminated, but it is reintroduced in limited quantities during the 'Summer' and emphasized during the 'Fall' phase.

Can vegetarians and vegans follow a WildFit diet?

The WildFit program is primarily designed around whole foods, but its strict elimination of most legumes and grains can make it challenging for vegetarians and vegans. Adaptations are necessary, and plant-based protein options may be limited.

What kind of vegetables should I eat on WildFit?

You should focus on non-starchy vegetables like leafy greens, broccoli, cauliflower, zucchini, and peppers. Starchy vegetables like white potatoes are off-limits, and sweet potatoes are limited to active individuals.

Are grains allowed in any form on WildFit?

No, all grains, including whole grains like oats and brown rice, as well as processed grains found in breads and pastas, are strictly prohibited in the WildFit diet.

Does WildFit involve calorie counting?

No, WildFit does not require calorie counting. Instead, it focuses on portion sizes and intuitive eating, emphasizing eating mindfully and consuming nutrient-dense foods to achieve satiety.

What is a 'cheat meal' in WildFit?

A cheat meal is a planned indulgence, typically once or twice a week, that is built into the WildFit diet. This strategy is designed to prevent binges and satisfy cravings in a controlled manner.