Category Archives: AIP Information

AIP Starter Pack

Note: This article contains a bit of AIP humor because I intended to make it less boring and more motivating. Through this article, my goal is to make you worry less over AIP and motivate you into enjoying this diet - stress relief and a positive state of mind are 50% of the keys to healing. Enjoy! 

When I first started the AIP diet I was feeling like an outcast toad among the people surrounding me. Everyone was like: “Are you kidding me? How’s this diet better than Dukan/Keto/Whatever Diet?” So since it takes a lot of time and effort to explain the benefits of AIP to someone who isn’t suffering from an autoimmune disease, I rested my case and decided not to discuss this with anyone who isn’t suffering from autoimmunity. That was my tiny moment of revolution until I got the hang of the diet myself (actually felt pretty good being an outcast at that time when my antibodies were up in the sky) 🙂 And then I told myself:

AIP diet

I’ve tried this diet on my own, with no help from any functional doctor but just by researching, self-teaching and experimenting on my own body, so I now want to put all my effort down under the form of advice for everyone who is starting the AIP diet and who finds it difficult to begin. And I’m doing this because it’s actually not that difficult! I’ve been receiving all kinds of feedback on AIP lately, mostly from our AIP support group on Facebook. It seems that the greatest struggle of all is getting started with the AIP diet.

So in this article I’m putting together an easy AIP starter pack for everyone who wants to start the AIP diet and is not sure where to begin! I’m putting all the steps in the chart in brief and I’m detailing every step below the chart. Here we go!

Step 1 – Chase For AIP Ingredients
Est. duration – 1->3 days
Step 2 – Browse and Save as many recipes as you canEst. duration – 1->7 days
Step 3 – Prep Meals in AdvanceEst. duration – 1->2 days
Step 4 – Taking food to Work? Buy CasserolesEst. duration – 30 minutes
Step 5 – Not sure about Something?ASK OUT!

Step 1 – Chase for ingredients – Est. duration 1-3 days

Buy/order/pre-order all the compliant ingredients of the AIP diet. You can find the full list of AIP allowed foods HERE! You NEED to have as much compliant food as possible at hand, so you can just jump to the fridge/cupboard whenever you’re hungry and fix yourself an AIP soup/steak/snack/hash/dessert. Trust me, the feeling of knowing you have everything at hand is very comforting and it gives you a small but very important feeling of accomplishment.

To be completely honest, I’ve been running like crazy after some ingredients, flours mostly, because I’ve been so desperate to learn how to make myself compliant bread that I literally lost count of other cravings. While other people may have finer and more expensive cravings (foie-gras, caviar, etc) I used to be a sucker for bread ever since I was a baby. And bread has been one of my best friends (used to eat it in good times, in bad times, used to eat it in grief, used to eat bread as I laughed (can you imagine??) and even used to eat it as I cried, it comforted me more than anything). Bread literally was my best food friend before the AIP.

But the AIP diet was so kind to me that it let me find great solutions of bread replacements that I actually cook and eat every day! So if there was hope for me, there sure is hope for you!

Step 2 – Browse and save as many AIP recipes as you can – Est. duration 1-7 days

Once you start AIP, you’ll feel the need to keep your biorhythm and continue to respect your meal and snack hours. Or else, your body will get pretty mad at you and start kicking other parts than autoimmunity. So you’ll need as many recipes as you can possibly get, to satisfy all your cravings. And believe me when I say, there is nothing you eat outside of AIP that you can’t replace with an AIP compliant ingredient or food. I mean, look at me:

  • I’ve replaced coffee with “AIP coffee” (and I was a real coffee lover)
  • Replaced gluten bread with compliant AIP bread
  • Replaced my daily soups with compliant AIP soup
  • Replaced sugar with honey (I use canola honey)
  • Replaced sunflower frying oil with lard, coconut oil and other compliant substitutes

So you shouldn’t worry about the strictness of the diet, there really are plenty of foods you can eat and enjoy while on the AIP Paleo diet.

Step 3 – Prep meals in Advance – Est. duration 1-2 days

Always start with doing this on a piece of paper or in an Excel sheet. I do it like this:


  1. Breakfast: AIP smoothie
  2. Coffee: “AIP coffee” (recipe above)
  3. Lunch: AIP soup and sauteed veggies with roasted chicken wings
  4. Dessert: AIP orange jello
  5. Snack: Plantain chips
  6. Dinner: Sweet Potato Zucchini hash

….and so on for the rest of the week.

Then you can start cooking! With cooking you have two options:

  • You either cook and eat fresh – for example you can cook a soup, store it in the fridge and eat it in maximum 4 days. The same goes for a tray of roasted veggies (these can only be stored for up to 2 days).
  • Or you can cook any prep and freeze it so you can eat it whenever you want (you can do this with soups, stews, drinks and even hashes). This option is recommended for the people who don’t have time to cook every day and just want a faster and more comfortable option of staying compliant.

Step 4 – Taking food to work? – Buy casseroles! – Est. duration – 30 minutes

Taking your AIP food to work is the wisest choice you’ll make! That’s because it’s very unlikely you’ll find a catering company that delivers AIP lunch. Even if you’re on the pure Paleo diet, it’s still incredibly difficult to find a caterer who will use only compliant ingredients.

I work remotely in another town where I manage a shopping center so my work is half office work – half operational onsite. So what I do is I take all my food to work with me, packed in casseroles. I like cooking every evening for the following day (because thank God I have the time!), but even if I didn’t, I’d still do this casserole thing since it’s incredibly comfortable! I bought all these different sized and shaped casseroles and I pack all foods in them in the mornings and carry them all around! You may find some of the people at work consider you’re a bit eccentric (or maybe a variation of the old lady with the cats), but you really shouldn’t care about all that as long as this diet is helping you heal your symptoms!

So put those casseroles to work!

Step 5 – Not sure about something? ASK OUT!

At first, the AIP diet may be full of question marks and even tricks. Why isn’t olive oil good for frying? Why isn’t regular palm oil fully compliant while palm shortening is? What does “consume honey in moderation” actually mean? What is this moderation stuff? Are you kidding me???

If you have any questions whatsoever, just ASK OUT! Join support groups, ask your questions in social media, send emails to people who’ve been on the diet. Don’t hold any question in, as you usually get only one chance to do things right (and by this I mean the 30 days reset phase).

If you think any of your questions may sound stupid, here are some of the questions I’ve asked myself at first – with a bit of a humorous approach that I can afford now, after almost 3 fully compliant months:

  • How am I supposed to start? Is starting naked compliant?
  • What am I supposed to eat? 🙂
  • How am I supposed to replace eggs for breakfast or Greek salad for dinner? What am I some sort stupid girl you can trick with greenies?
  • What shall I do with the non-compliant ingredients still left in my fridge? Feed them to the sharks?

…all these and just about any question out there – need to have an answer that doesn’t sound like rocket science! And the AIP is not rocket science, trust me! It just needs a bit of motivation and organization.

Join our Facebook AIP support group for asking any questions you feel like, sharing your experience and just make yourself at home! And remember, you’re not alone in your autoimmune journey!

Speedy healing everyone! ❤

Scientific Proof of Why the AIP Diet is Good for Me

Question everything!

Albert Einstein

While many of us started the AIP diet out of a real need to put our diseases in remission, most of us do wonder if this diet is really supported by studies and real science. Questioning everything makes us stronger and empowers us into finding the right solutions to our problems.

And a very legit question to ask ourselves is: Why do I need the AIP Diet? – because in spite of all the AIP positive feedback we see around us in real people, science has evolved so much lately and we all know that real experiments and studies are the ones proving the actual efficiency of a medical action. Here are some questions that I’ve asked myself before starting this diet:

💡 Why should I eat coconut products if I’ve never eaten them before the diet?

💡 Why should I let dairy go when I’ve been eating dairy my whole life and it was only recently that I got diagnosed?

💡 Why should I consume all these weird starches I’ve never eaten before in my life and how do I know they will bring me more benefits than the foods my body was used to?

Well, to answer all of these questions in short, the explanation is quite simple:

The foods allowed in the AIP diet are foods that have been tested by a scientist for anti-inflammatory reactions. The scientist's name is Dr. Loren Cordain and he was the doctor who introduced the Paleo Movement to the world in 2002. Inflammation may seem like a bit of unclear concept at first, however food sensitivities and body reactions are real and they are triggered by this exact reason - inflammation.

In my case, the body reaction has been the triggering of my Graves disease (my immune system attacking my thyroid and eyes). In other cases, the immune system attacks other organs of the body, triggering other autoimmune dysfunctions. So autoimmunity is the result of our body sensitivity to stress, inflammatory foods and other harmful factors – sensitivities that we were not aware of before getting diagnosed.

In my research to find scientific evidence for the AIP diet, I found these resourceful scientific articles that answer the following questions:

Why AIP Diet? – To answer the Why question, I found a comprehensive article from NextGen Medicine, where the author provides the scientific evidence behind the Autoimmune Protocol. The article is very well researched and includes personal experience as well as valuable scientific reference for the gut healing process.

Who discovered AIP? – This question is perhaps the easiest to answer, as the Autoimmune protocol was discovered by the same scientist who introduced the Paleo Movement to the world in 2002 – Dr. Loren Cordain. After testing the reactions of foods on various groups of patients, he came up with the AIP allowed foods list, which are the absolute anti-inflammatory foods that most patients can tolerate. This is how the Elimination Phase was created, through experimenting and studies.

Proof of AIP results? – Now this is the fun part, because I know I trust something when I see real numbers. So the studies conducted with AIP are of real interest for me, and here is what I found. Dr. Gauree G. Konjieti is a Primary doctor at Scripps Clinic in California – Division of Gastroenterology. He conducted this study of testing AIP on 15 patients with autoimmune conditions and noted down all the detailed results in the excerpt. The study is self-evoking and proves the efficiency of the diet if it is held as strictly as possible.

So this is my documented research on the scientific proof showing how the AIP diet was discovered in the first place, how it helped patients throughout time and how the gut healing mechanism works. I will not go into further scientific details in this article, but I invite you to access the links above and read through all the diet science and proof. This will definitely change your opinion on the diet if you’ve been on the skeptical side so far.

I also recommend reading Amy Meyers, the American endocrinologist who followed the Autoimmune Protocol and who also brought her own improvements to the diet, for the condition she was suffering from – Graves Disease.

If there’s one thing I slightly regret, it’s that I don’t have access to functional medicine here in my country. If I had, it would’ve probably been easier for me to make my diet plans under the strict guidance of a functional practitioner. However, research has always been my best friend so, with or without functional medicine, I am so glad I have you to share my AIP experiences with. For me this is more than any functional doctor! 🙂

Let me know your thoughts in the comments section below or in our AIP and Paleo Facebook group.

Speedy healing everyone! ❤