5 Things I've Learned So Far About Dieting and Lipedema

It's not about losing the weight.

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I’m bad about dieting. Or I should say I don’t consistently eat a healthy diet. I’ll admit I’m a sugar addict (my spouse is also addicted to sugar, so that doesn’t help either of us). I like a Quarter Pounder every once in a while. I also love soda (diet, though). Don’t judge!

Regardless, like most of us Lipedema women, I’ve been on countless diets. Even when I was highly motivated, I wouldn’t lose more than 5 lbs. Sometimes I’d lose ZERO weight.

This was before learning about my diagnosis.

After diagnosis, you can imagine how validated I felt, realizing my weight gain was not my fault. Even though I don’t eat a perfect diet, I still should’ve been able to lose some weight.

My self-education on a successful Lipedema diet is not for weight loss but instead for symptom management. The focus is to eat anti-inflammatory food. One of the most

recommended plans is the Rare Adipose Disorder (RAD) diet, a modification to a standard Mediterranean diet. Keto is another successful low-carb diet that people swear by, but for this post, I’ll be referring to a RAD diet.

Once I made the connection between eating food to manage symptoms and not solely for weight loss, I noticed an immediate difference in my body. Whether the effect was positive or negative depended on the meal I’d eaten.

Here are the primary reasons I’ve found why an anti-inflammatory diet is helpful:

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1. Reduce Swelling

One of the most frustrating symptoms of Lipedema is swelling in the affected areas. For me, this is mostly in my legs and ankles, and it can be incredibly uncomfortable. I’ve found processed foods, salt, and sugar to contribute significantly to my lower body edema. Sugar also makes me feel off and gives me heartburn.

By avoiding processed foods, which often contain inflammatory ingredients, such as refined carbohydrates and trans fats, the RAD diet can help reduce inflammation.

I still slip up from time to time (I mean, who doesn't love a good bowl of ice cream?), I always return to healthy eating because it makes me feel much better.

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2. Lose Non-Lipedema Weight

If you're like me, you’ve struggled to lose weight even before you were diagnosed with Lipedema. That’s because Lipedema fat doesn’t respond to diet and exercise.

Rare adipose disorders (RADs), such as Lipedema and Dercum's disease (DD), may be misdiagnosed as primary obesity, an excess of regular or metabolic fat. Most physicians are untrained from discerning these different types of fat, so they insist we diet and exercise.

Many of us with Lipedema also have increased metabolic fat, which can contribute to inflammation in the body. The RAD diet helps promote weight loss by emphasizing whole, nutrient-dense foods and limiting processed and high-calorie foods. Weight loss can help reduce inflammation and improve symptoms of RAD.

What seems to be working for me is a diet emphasizing a balanced intake of macronutrients (carbohydrates, proteins, and healthy fats). The lowered carbs, increased healthy fats, and lean proteins have been helping me lose that additional weight from metabolic fat.

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3. Slow Down Your Lipedema Weight Gain

Inflammation can lead to a buildup of fat and fluids, exacerbating Lipedema symptoms. By reducing inflammation in the body through food, you can help slow down the accumulation of Lipedema fat.

The RAD diet emphasizes whole, unprocessed foods high in anti-inflammatory nutrients, such as fruits, vegetables, whole grains, nuts, and seeds. By including these foods in your diet and avoiding trigger foods (mine is dessert!), you can help manage your symptoms and improve your quality of life.

The RAD diet won’t eliminate the Lipedema, but it can help reduce inflammation and promote healthy blood flow. In addition, by avoiding trigger foods that can worsen inflammation, the RAD diet can help slow down the progression of Lipedema fat.

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4. Reduce Your Cravings

Let's face it, cravings are a real problem, especially for me. As someone with an eating disorder, it takes a lot of emotional willpower to eat healthily. Otherwise, my carb cravings can quickly get the better of me.

Following a RAD diet can help reduce cravings by emphasizing a balanced intake of macronutrients. By including high-protein, low-carb foods, you can help reduce carb cravings and feel more satisfied with your meals.

I use a balanced ratio of carbs, fat, and protein, whereas my typical eating pattern is heavy on carbs and sugar. I’ve noticed that I get more satisfied eating a high-protein, low-carb diet. The more protein I eat, the less I eat overall in calories. And my belly feels full and happy!

One way I follow this type of diet is by entering my food intake into a tracking app. This helps me see patterns of eating and helps me balance my macronutrients. Doing this is a great way for me to choose what to eat more wisely.

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5. Overall Improve Your Health

It takes effort to eat healthy, but it's worth it for the positive impact on my health and well-being.

With the decrease in inflammation, I've noticed a significant improvement in my energy levels, which makes me more productive throughout the day. In the past, I used to feel sluggish and tired all the time, but now I feel (many days) that I can get through my day without collapsing! The best part is that it's not just a short burst of energy but lasts throughout the day.

Moreover, I've noticed that my mobility has improved. In the past, I used to feel a lot of pain in my joints, especially my knees. But since I started eating healthier, I've noticed a significant decrease in inflammation. Let me tell you, reducing my inflammation has given me more energy, which makes me more capable of participating in and enjoying my life to the fullest.

Lastly, I want to emphasize the overall improvement in my health since I started following a RAD diet. For me, it's not about losing weight but feeling good and being the healthiest version of myself.

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So, what kinds of foods are part of a RAD diet?

Here's a list of anti-inflammatory foods that can be included in a RAD diet:

1. Fruits: Berries, cherries, oranges, kiwi, pineapple, papaya, and mango are all high in antioxidants, which help to reduce inflammation in the body.

2. Vegetables: Leafy greens like spinach, kale, and collard greens are packed with vitamins and minerals that help to reduce inflammation. Other vegetables for reducing inflammation include broccoli, cauliflower, sweet potatoes, and carrots.

3. Whole Grains: Whole grains like brown rice, quinoa, and oats are high in fiber, which helps to reduce inflammation in the body.

4. Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds are all high in omega-3 fatty acids, known for their anti-inflammatory properties.

5. Legumes: Lentils, chickpeas, and black beans are all great sources of protein and fiber, which help to reduce inflammation.

6. Herbs and Spices: Turmeric, ginger, garlic, and cinnamon are all known for their anti-inflammatory properties and can be easily incorporated into meals.

Here are some appropriate protein foods that can be included in a RAD diet:

1. Fish (such as salmon, tuna, sardines, and herring)

2. Lean beef and lamb

3. Poultry (such as chicken and turkey)

4. Eggs (preferably from free-range chickens)

5. Legumes (such as lentils, chickpeas, and black beans)

6. Nuts and seeds (such as almonds, chia seeds, and flax seeds)

7. Tofu and tempeh

I know groceries have been insanely expensive, and these items may be high cost. I always look for the best quality you can afford.

Remember, the key to a successful RAD diet is to focus on whole, nutrient-dense foods that are minimally processed and free from added sugars and artificial ingredients.

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Take care,

Michelle

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MEDICAL DISCLAIMER: The newsletter “LIPEDEMA AND ME” does not provide medical advice. Please view the entire disclaimer here.