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What Is The Whole30 Diet?
Credits: Canva
SummaryIt is a strict 30-day elimination diet that cuts out alcohol, sugar, grains, legumes, dairy, and additives from your diet, straight for 30 days. It is advertised as a total lifestyle change, rather than a simple diet.
So far, we have covered many different kinds of diets, including the Harvard Diet, the Paleo Diet, the Vestibular Migraine Diet, the Portfolio Diet and the F-Factor Diet. Another one that is on the list and something that people turn to for weight loss or help with digestive concerns is the Whole30 diet.
It is a strict 30-day elimination diet that cuts out alcohol, sugar, grains, legumes, dairy, and additives from your diet, straight for 30 days. It is advertised as a total lifestyle change, rather than a simple diet.
What is a Whole30 diet?
As the name suggests, it also focuses on a 30-day-long diet that promises a variety of health and emotional benefits. It was first developed in 2009 by two certified sports nutritionists who promoted it as a way to reset your metabolism and reshape your relationship with foods.
The Whole30 program is built on the idea that certain foods—like sugar, grains, legumes, alcohol, and dairy—may negatively affect your health and overall fitness. By removing these items from your diet, the program aims to help your body recover, reset, and achieve long-term health. Many people adopt this plan to lose weight, identify food intolerances, or improve their relationship with food.
What Is the Whole30 Diet?
The Whole30 diet is a strict, month-long elimination program that encourages eating minimally processed, whole foods while avoiding specific items believed to cause inflammation or disrupt hormones. This approach emphasizes a reset period where no deviations from the rules are allowed. The program claims to improve physical and emotional well-being by changing how you view food.
Unlike other diets, the Whole30 does not require calorie counting, portion control, or daily weigh-ins. Instead, weight tracking is only allowed on days 1 and 30 to keep the focus on overall health rather than just the scale.
How to Follow the Whole30 Diet?
For 30 days, participants completely avoid certain foods and focus on approved options. After this elimination phase, foods are gradually reintroduced to assess how they impact the body. This reintroduction phase helps identify triggers for bloating, skin issues, or other negative symptoms.
Adherence is key; any slip-ups mean starting the program over. The Whole30 encourages mindful eating and aims to reshape unhealthy food habits.
What are the benefits of this 30-day long elimination?
- Weight Loss: Though not the primary focus, many people report fat loss.
- Higher Energy Levels: Improved food choices may combat fatigue.
- Better Sleep: Whole foods can contribute to restful sleep.
- Reduced Cravings: Eliminating sugar and processed foods may lower cravings.
- Improved Athletic Performance: A focus on nutrient-dense foods supports active lifestyles.
Despite these claims, there is no scientific evidence directly supporting the benefits of the Whole30 diet.
What is allowed?
- Proteins: Chicken, turkey, fish, and eggs.
- Fruits and Vegetables: Fresh, dried fruits, and all vegetables.
- Nuts and Seeds: Except peanuts (considered legumes).
- Fats: Olive oil, ghee, avocado oil, and animal fats.
What is not allowed?
- Sugar and Sweeteners: Including honey and artificial sweeteners.
- Alcohol: All types of beer, wine, and spirits.
- Grains and Legumes: Wheat, rice, lentils, and soy products.
- Dairy: Milk, yogurt, cheese, and other dairy products.
- Processed Additives: MSG, carrageenan, and sulfites.
Even creating “healthy” versions of indulgent foods like paleo pancakes or cauliflower pizza is discouraged.
What happens after you have completed your 30-day routine?
After completing the 30-day elimination period, the reintroduction phase begins. Foods are added back one group at a time, allowing participants to observe how their body reacts. For example, dairy might be reintroduced on day 1, followed by three days of Whole30 eating. This process helps pinpoint food sensitivities and identify which items to avoid in the future.
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