“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
While on the Whole30 program, you cut out a number of foods for 30 consecutive days, including sugar, dairy, alcohol, grains, most legumes and highly processed foods. Instead, you focus on eating primarily whole, unprocessed foods—think meats, fruits and vegetables.
What are the don'ts on the Whole30 diet? ›
To accurately identify any specific food sensitivities, you must commit to the complete elimination of these groups for 30 straight days.
- Added sugar (real or artificial) ...
- Alcohol (wine, beer, cider, liquor, etc.) ...
- Grains (wheat, oats, rice, corn, quinoa, etc.) ...
- Legumes (beans, lentils, soy, and peanuts)
Here's the rule in a nutshell: If you think your less healthy treat is going to be so delicious, so incredible, so worth it, and then you take your first bite and discover it's not… STOP EATING.
Can you eat bananas on Whole30? ›
What about bananas? Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don't eat” list.
What foods are off limits on Whole30? ›
For 30 days, you will cut out all grains, legumes, soy, dairy, alcohol, added sugars, artificial sweeteners, and processed foods containing any of these ingredients; and load up on all sorts of vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats.
Can you have oatmeal on Whole30? ›
Since yogurt, cereal, toast, and even oatmeal are off the table, breakfast tends to be the toughest meal on the program. A few of us here at Greatist HQ completed the Whole30, so we can attest to that. Eggs get old — fast.
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.
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.
Can you eat cheese on Whole30? ›
On the Whole30 diet, you can't have: dairy (say good-bye to cheese), legumes (so no beans, pea, chickpeas, lentils peanuts or peanut butter, soy sauce, tofu, and anything else soy-related), grains (wheat, corn, rice, oats, barley, and even gluten-free grains like quinoa, buckwheat, and amaranth), added sugars (from ...
Do you lose weight on Whole30? ›
A calorie deficit is needed for weight loss. Because of its restrictive nature, the Whole30 diet will likely help create this calorie deficit. However, unless the food choices you make on this diet become a habit, the weight loss you experience may not be sustainable in the long term.
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.
What bread can you have on Whole30? ›
Bread and whole grains are off limits.
But forget about it if you're doing Whole30.
Can you eat bacon on Whole30? ›
Bacon can be a delicious addition to your Whole30 meals, but you'll need to find bacon without added sugar. Look for Whole30 Approved sugar-free bacon from Applegate, ButcherBox, or Pederson's Natural Farms.
Is butter OK on Whole30? ›
Clarified butter and ghee are the only sources of dairy allowed during your Whole30, as they've had their milk solids rendered out. Plain old butter is not allowed, as its milk proteins could impact the results of your program.
Why do I feel so bad 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 I eat popcorn on the Whole30 diet? ›
You can not eat popcorn on a Whole30 diet, but that doesn't mean you satisfy your craving.
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.
What are the cons of the Whole30 diet? ›
The cons of Whole30: Very restrictive, which may make eating out or socializing difficult. May be difficult to get adequate calcium for bone health.
What are the problems with 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.
