“You can think of the Whole30 like pushing the reset button with your health, habits, and relationship with food,” Urban says. “For 30 days, you’ll eliminate the foods that scientific literature and our clinical experience have shown to be commonly problematic in one of four areas: cravings and habits, blood sugar regulation and hormones, digestion, and immune systemand inflammation.”
The Whole30 program is popular because it emphasizes eating whole foods. And if you’re living with chronic health issues, this program can help you understand how your body reacts to certain foods.
“Over the course of 30 days, you’ll see what improves when you remove potentially problematic foods,” explains Urban, noting that you could see improvements in energy, sleep, mood, focus, digestion, pain, and athletic performance. In addition, you might have decreased incidences of conditions like eczema,migraines,asthma, and allergies, proponents say.
You follow Whole30 similarly to a traditional elimination diet, where you eliminate foods that may be causing you unpleasant symptoms.
“At the end of the 30 days, you’ll carefully reintroduce those foods one at a time, like a scientificexperiment,and then compare yourexperience physically and psychologically.”
Some people refer to the Whole30 program as a diet, but it’s not a diet in the traditional sense. Rather, it’s a nutritional program. So it doesn’t involveexercise, portion control, or calorie or macronutrient (carbohydrates, protein, or fat) counting. Additionally, this program isn’t intended for weight loss, although you might drop a few pounds on the plan.
FAQs
On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives. Although it would be difficult and very restrictive to maintain long term, the Whole30 is designed to be done only for 30 days.
What foods are off limit on Whole30? ›
You'll avoid grains, legumes, dairy, alcohol, added and artificial sugar, and foods with common additives like carrageenan, MSG, or sulfites. You also can't use Whole30-approved ingredients to make treats, such as pancakes, bread, muffins, brownies, pizza crust, or ice cream.
Do you lose weight on Whole30 diet? ›
Whole30 is a 30-day elimination diet designed to reset your eating habits and improve your relationship with food. While weight loss is a common outcome for many participants, it's not the primary focus of the program.
What are the hardest days on Whole30? ›
On Days 10 and 11, you are statistically the most likely to quit your Whole30. (That's why they're “the hardest days.”) By this point, the newness of the program has worn off, and though you've made it through most of the unpleasant physical milestones, you've yet to experience significant benefits.
Why do I feel worse on Whole30? ›
Some downsides include Whole30 side effects like digestive problems, worsened food cravings, and reduced nutrient intake. The diet restricts certain foods and food groups, which, if followed long-term, can result in nutrient deficiencies.
Can you eat peanut butter on Whole30? ›
Though peanuts and peanut butter aren't allowed on the Whole30 program, other nuts and nut butters are. Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper. Its smooth, sweet taste pairs well with apples ( 1 ).
What is the one bite rule on Whole30? ›
I encourage you to read the whole post (and the experience that prompted it), but I'll summarize it here: If you get one bite into a less healthy treat and realize it's not worth it, stop eating.
Can I eat bananas on Whole30? ›
Basically, all fruits and veggies are acceptable on Whole30, so your favorite apples, bananas, berries, and the like are fair game. The same can't be said for your green breakfast smoothie, however.
Can you have coffee on Whole30? ›
Whole30 and Coffee
“Yes, you can have your coffee. You're welcome. You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew.
Can you eat potatoes on Whole30? ›
Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included. Mash 'em up, roast them, or throw them in the skillet to enjoy. Just don't eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.
Sure enough, I was up 2.6lbs “overnight.” It's water retention and the beginning of the infamous “my pants are tighter” phase of Whole30 as the body continues expelling all the junk and getting used to a new way of eating. Day 8ish is usually a bit of a digestive adventure, so we'll see where things go.
Is it normal to poop a lot on Whole30? ›
Whole30. If you're used to eating a traditional low-fiber American diet—meaning not many fruits, veggies, and whole grains and lots of sugar and processed carbs—switching to this veggie-heavy diet may trigger diarrhea, Upton said.
Why do I feel so tired on Whole30? ›
In the first week or so on the Whole30 diet, your body is adjusting, physically and psychologically, which can lead to needing some major down-time. Around day six is when exhaustion and cravings typically hit their hardest, Hartwig says. That's because your body has been so reliant on using sugar, not fat, for energy.
What is the dark side of Whole30? ›
The Whole30 diet is cutting dairy, alcohol, legumes, added sugars, and processed foods for 30 days. Potential risks include constipation and an inability to keep off weight lost while following it. The diet may also be expensive to follow, as it can involve buying a lot of meat and fresh produce.
Do doctors recommend Whole30? ›
While the competitive crowd might agree, the doctor says Whole30 is probably not a good idea. “At the end of the day, nutritional advice should be individualized," he says. "It's a very restrictive diet, and it can cause some serious problems.
What are the don'ts on the Whole30 diet? ›
On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives.
What is banned on Whole30? ›
Most people start a Whole30 for weight loss or help identify foods that give them digestive issues. On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives.
Why are potatoes now allowed on Whole30? ›
But white potatoes are an accessible, nutrient-dense, whole food, and it was an easy call to bring them back into the Whole30 along with other starches and varieties of potatoes. They were added back into the program in 2014, with the exception of commercially-prepared fries or chips.
Can you eat too much fruit on Whole30? ›
Our meal template recommends around two servings of fruit per day, eaten with your meals (and not on their own as “dessert” or a snack). However, that's just a starting point, not a hard and fast mandate. We're really not concerned with the amount of sugar in whole foods, in the context of your Whole30 meals.
What are the withdrawal symptoms of Whole30? ›
Normal. Sorry.
- Headaches (dull)
- Lethargy.
- Sleepiness.
- Crankiness.
- Brain fog.
- Cravings.
- General malaise.
- Breakouts.