The Whole30 diet is one of many different diets out there, and in fact there are so many that it can be difficult to know which one is yours. Many of these “quick fix” diets can cause more harm than good, as they put you to the test to get the results you want, but then you end up regaining all the weight not much later. Finding a way to eat that works for you in the long run is key to maintaining your health in a sustainable way.
That said, there are certain circumstances in which following the Whole30 diet for a deliberately short time can be beneficial. For example, if you have digestive problems routinely after eating, without a known cause, trying a diet of elimination and recording your symptoms and reactions as you reintroduce food may elucidate your potential food sensitivities. Once you have identified the possible culprits, you can resume a more liberal and diverse diet with only the exclusion of food triggers. Similarly, some boys may find that a clean, short-term diet can help them regain their brains and appetite for more healthy eating habits after a long vacation marked by indulgent eating or weeks of enjoyment.
The Whole30 diet is designed exactly for this type of scenario. While it is very restrictive and therefore not an easy diet to implement and maintain, the results can be quite transformative for those who are able to diligently adhere to the diet program throughout the year. its duration is 30 days. Fortunately, the 30 days come and go pretty quickly, and if you have symptoms of food sensitivity, the Whole30 diet may be the dietary restorative you need to start feeling better and moving toward your health goals. However, it can also be a controversial eating plan, and there are many registered dietitians and nutritionists who oppose some of the “rules” and exclusions set out in the diet, so it requires careful consideration by both parties beforehand.
Are you curious to see if you are ready for the challenge and need to restart your dietary habits and digestive health, or if you fall more in the field than the Whole30 diet is a fad diet with little merit? Read on for all the information you need to know about the Whole30 diet.
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What is the Whole30 Diet?
Created in 2009 by married couples and sports nutritionists Melissa Urban and Dallas Hartwig, the Whole30 Diet is a 30-day diet program designed to help people identify food sensitivities and triggers of inflammation, cravings, low energy, hormonal imbalances and digestive dysfunction. . Whole30 diet followers are asked to fully accept for the entire 30 days, following all explicitly set rules without errors. If a rule is broken, the dietitian should restart their count from day one.
The Whole30 diet focuses on eating whole and unprocessed foods, which is definitely a good eating principle. However, as the list of rules is extensive, the actual diet is very restrictive. The main goal of the diet is to eliminate trigger foods, and this includes many major food groups such as dairy and cereals. After 30 days, foods that you do not eat may be slowly reintroduced one at a time while you are expected to notice any adverse reactions. If food triggers cravings, inflammation, bloating, low energy, sleep disorders, etc., you are supposed to permanently eliminate it from your diet.
Unlike most other popular diets, the Whole30 diet actually forbids weight gain, except on the first and thirtieth day of the program. They are also asked not to keep track of calories, but to focus on eating to satiety.
What foods can you eat with the 30 diet?
The Whole30 diet allows for certain, natural, unprocessed foods. Although the diet has a very specific list of exclusions, there are no stipulations about how many portions are assigned to them or how often you can consume them among the foods you can eat. The individual can choose their own meals as long as they eat only Whole30 approved foods. The following foods are allowed in the Whole30 diet:
Carn: All real meats are allowed, but not processed and cured
Poultry: All poultry are allowed as long as they do not contain additives
Nuts and seeds: All except peanuts and peanut products, as peanuts are legumes
Fruit: Fresh and canned fruit is allowed, but not fruit products with added sugars
Healthy fats: Some examples include avocados, olive oil and ghee Seafood Fish Eggs Vegetables Spices Herbs
What foods should you avoid on your Whole30 diet?
The list of foods to avoid in the Whole30 diet is quite extensive. These are the highlights:
All cereals, even whole grains. All dairy products, including cheese, yogurt, milk, ice cream, sour cream and butter, among others. All soy, including soy lecithin, tofu, soy milk and soybean oil. lentils, chickpeas, hummus and peanut oil All sugar, including natural sugars such as honey, maple syrup and agave All artificial sweeteners such as Splenda, xylitol or stevia, even in chewing gum All alcohol, even cooked All processed food additives, such as carrageenan, sulfites and MSG. All sweet delights, even if you bake them, so prepare alternate versions made only with ingredients approved in the Whole30 diet.
What are the benefits of the Whole30 diet?
There are no scientific studies to date that examine the benefits of the Whole30 diet, so all of the benefits mentioned are merely anecdotal. That said, the creators of Whole30 Diet say that people who successfully complete the diet program experience impressive and significant changes in their health, such as weight loss, fat loss, better sleep, lighter skin, more energy, lower blood pressure, less food cravings, and less bloating and gas. Because the Whole30 diet has very specific rules, it also forces people to be more aware and aware of the foods they put in their body, which can be helpful in advancing beyond 30 days. Finally, many people enjoy the freedom of the scales and being able to focus on how they feel more than how much they weigh.
Why is the Whole30 diet controversial?
Many registered nutritionists and dietitians have problems with aspects of the Whole30 diet or even the diet as a whole. The main complaint is that so far, no research studies have been done on diet, so there is no evidence to prove its effectiveness, health and safety benefits, that is, everything is based in anecdotal evidence and conjecture. In addition, the Whole30 diet eliminates certain foods and food groups that many experts consider nutritious, including whole grains and legumes.
Finally, from a behavioral perspective, some people disagree with the rules-induced cult and militant environment, the need to restart if you are not perfect, and the extreme rigor of your diet. All this can make it too difficult and impractical for many people who would otherwise be served following a less severe version but end up leaving the boat because of expectations.
Example of Whole30 Dietary Meal Plan
Wondering what a Whole30 diet day could look like? Here’s an example meal plan:
Breakfast recipe: Two scrambled eggs with green and red peppers, onion and mushrooms, and one side of breadcrumbs cooked in olive oil
snack: Apple slices with almond butter
Lunch Recipe: Lettuce wrap with chicken salad made with chicken breast, homemade mayonnaise, celery and carrots
snack: Mixed nuts (no peanuts) and an orange
Dinner recipe: Pork chop with baked potato, salad and Brussels sprouts