While some key groups of foods are excluded while on a Whole30 meal plan, there are still plenty of delicious things you can eat. Vegetables: All veggies, including carb-rich potatoes, are allowed during Whole30. A healthy mix of different vegetables both cooked and raw is recommended.
How many carbs should I eat on the Whole30 diet?
The Whole30 is not intended to be a very low carb diet. So if you sense that you’re not eating enough carbs, track your intake for just one day and see where you end up. We recommend between 100-175 g of carbs per day for MOST individuals and even more if you have have performance goals or you are highly-active.
What can I eat on Whole30?
On Whole30, you can eat moderate portions of meat, seafood, and eggs. The diet suggests adding one palm-sized portion of animal protein to each meal (or three times a day). For vegans and vegetarians, the program recommends eating a wide variety of minimally-processed, plant-based protein sources...
How do I know if a food is Whole30 compliant?
A good general rule is if a food label has a long list of ingredients, it's probably not Whole30 compliant. The focus is on eating real, whole foods and ditching preservative-filled convenience foods. The meal plan also encourages you not to emulate junk foods like pancakes and pizza, even if they're made out of Whole30 compliant ingredients.
What foods are you not allowed to eat on Whole30?
The Ultimate Guide to Exactly What Foods You Can and Can’t Eat on Whole30 1 Junk Food. Beyond avoiding typical processed junk food—like chips and candy bars—Whole30 takes... 2 Added Sugar. You won’t believe how often sugar sneaks its way into food—even the healthy ones! 3 Dairy. When you’re on Whole30, dairy isn’t allowed.
Are potatoes OK with the Whole30 diet?
Can you have potatoes on Whole30? Yes, according to the new Whole30 guidelines, you can now enjoy potatoes of all colors. Previously, other carb-rich likes of taro, yuca, and sweet potato were all allowed, but all white taters were explicitly left off the list.
Can you eat bread on the Whole30 diet?
The other things you'll have to nix for the 30 days include all dairy (except ghee), grains and breads (including oats, wheat, rice, and other gluten-free and Paleo varieties), and legumes (including beans).
Can you have rice on the Whole30?
Can you have rice on Whole30? No, rice is not Whole30 compliant. Rice is considered a grain or cereal grain, and Whole30 is grain free.
Why is Whole30 not healthy?
It also restricts important nutrients you'd get from grains and legumes. This makes it hard for you to get the right amount of calcium and vitamin D. The Whole30 diet could make your blood sugar levels fluctuate. It can also cause inflammation in your gut, and hurt your health.
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.
How long does it take to see Whole30 results?
It can take several weeks before you learn to trust the “hungry” and “full” signals your body is sending you—and you may not have been eating enough in the beginning, because you were afraid of all that fat. Many Whole30'ers report that they didn't feel or see “the magic” until day 45, 60, or beyond.
Is popcorn allowed on Whole30?
Can I eat popcorn on the Whole30? Unfortunately, no. Grains are not allowed during the Whole30 and popcorn is made from a grain (corn).
What if I cheat on Whole30?
Which brings us back to the question at hand: If you eat something off-plan during your Whole30, do you really have to start over? It's clear right in the Whole30 program rules: No slips, no cheats, no special occasions. The program requires 30 straight days of 100% compliance, otherwise, it's back to Day 1 for you.
Can you eat oatmeal on Whole30?
Oatmeal, unfortunately, is a no-go when you're following the Whole30 program. But if you're missing that classic, hearty breakfast, try this recipe for sweet potat-"oats" from Little Bits Of. All you'll need is a food processor, a sweet potato, and some banana to add some sweetness.
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 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.Restricts many cultural foods.May be time intensive due to food label reading, meal planning and meal prep.
Do you poop more on Whole30?
Eating clean with Whole30 can help you shed some extra pounds and enable you to poop like a pro. “People who don't eat a lot of processed foods will have more natural bowel movements,” says Sonpal.
What kind of bread can you eat on Whole30?
Bread is not allowed on Whole30. Bread is made from wheat, and all grains are not allowed on Whole30.
What can you eat instead of bread on Whole30?
Sweet-potato toast is a healthy option for those craving a Whole30-approved substitute for bread.
What foods are Whole30 approved?
What You Can Eat on Whole30Vegetables. Eat vegetables — including potatoes! ... 2. Fruits. Fruits are allowed, in moderation. ... Unprocessed Meats. Sausage is still okay, but check for added sugar and other off-limit preservatives.Seafood. ... Eggs. ... Nuts and seeds. ... Oils (some) and ghee. ... Coffee.
Can you have popcorn on Whole30?
Can I eat popcorn on the Whole30? Unfortunately, no. Grains are not allowed during the Whole30 and popcorn is made from a grain (corn).
Why Try Whole30?
Some Whole30 participants report better sleep, clearer skin, and more energy. And while it's not the focus of the program, some people lose weight. At the very least, you'll change the way you think about what you put in your body.
What is Whole30 diet?
Whole30 is a popular one-month meal plan designed to reset your body. The basic philosophy is that by eliminating commonly problematic foods like alcohol, sugar, grains, and dairy, you will reset your body. Through gradual reintroduction of foods, you can discover what ingredients affect your metabolism, digestion, energy levels, mental health, ...
What is the focus of Whole30?
The focus is on eating real, whole foods and ditching preservative-filled convenience foods. The meal plan also encourages you not to emulate junk foods like pancakes and pizza, even if they're made out of Whole30 compliant ingredients. This is to help change the way you think about food after the month is over.
What are the ingredients in a gluten free diet?
This includes cheese, cream, and butter. Grains: Every kind of grain is out, even if it's gluten-free. This includes oats, wheat, rice, corn, quinoa, buckwheat, rye, barley, and more. Note that ingredients made from grains also count, like germ, starch, and bran.
Is coconut oil a whole30?
Fats, Oil, and Vinegar: Extra-virgin olive oil, coconut oil, and even animal fat like lard and schmaltz are okay. Ghee is also Whole30 compliant —making it the only dairy allowed. Vinegar, as long it isn't malt vinegar, are also good to go. Salt: Whenever possible, use non-iodized salt.
Can you eat whole 30 days?
Even though the creators of Whole30 don't consider it a "diet," something to keep in mind is that you can only eat certain foods during the 30 days with a list of specific foods that are forbidden.
Is Whole30 healthy?
Some experts consider the program to be unsustainable for most people and potentially unhealthy for others— Whole30 is high in sodium and cholesterol, but low in calcium and other nutrients. The diet may not be a good fit for individuals with hypertension, high blood pressure, and high cholesterol.
What is Whole30 weight loss?
The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So no weighing yourself, analyzing body fat, or breaking out the tape measure during the 30-day elimination period.
What is the job of Whole30?
Your only job during the Whole30 is to focus on making good food choices. You don’t need to weigh or measure, count calories, restrict calories, or purchase everything organic or grass-fed. Your only job is to stick to the Whole30 rules for 30 straight days… no cheats, no slips, no “special occasions.”.
What grains are gluten free?
This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on.
Is Whole30 a reset diet?
We call the Whole30 a “reset,” but at its heart, the Whole30 is an elimination diet. Elimination protocols have been around since the 1920’s, and many doctors say they are still the gold standard in identifying food sensitivities—but only if you do them by the books.
How long do you have to commit to a program?
You must commit to the full program, exactly as written, 100% for the full 30 days. Anything less and you won’t experience the full benefits the program has to offer. Anything less and you are selling yourself—and your life-changing results—short.
Can you use coconut aminos in soy sauce?
Coconut aminos. All brands of coconut aminos (a brewed and naturally fermented soy sauce substitute) are acceptable, even if you see the words “coconut nectar” or “coconut syrup” in their ingredient list. Salt.
Can you drink wine on Whole30?
Vinegar and botanical extracts. Most vine gar (including white, red wine, balsamic, apple cider, and rice) and alcohol-based botanical extracts (like vanilla, lemon, or lavender) are allowed during your Whole30 program. (Just not malt-based vinegar or extracts, which will be clearly labeled as such, as they contain gluten.)
amuller
I am a pretty active person, I usually do a half hour to an hour of fairly intense workouts (things like Insanity, weight lifting, etc) six days a week. I did my first Whole30 in June of this year, and my energy levels were consistently low throughout the entire program, despite the fact that I was sleeping for 10+ hours per night.
Salena
I am a pretty active person, I usually do a half hour to an hour of fairly intense workouts (things like Insanity, weight lifting, etc) six days a week. I did my first Whole30 in June of this year, and my energy levels were consistently low throughout the entire program, despite the fact that I was sleeping for 10+ hours per night.
ladyshanny
I added Rx Bars for post workouts, there is a Whole30 approved package you can buy from their website. They were having a promo with code Whole30 to get 15% off as well. Not sure if it's still available. I am a runner as well and as training for a half marathon and just finished up the September Whole30 and also met Melissa last week.
Salena
Thanks for all the added information on proteins and carbs. What about life post Whole30 would it be ok to consume Rx bars post a workout? Sometimes it's a race against time in the morning post a workout. When would it be ok to add Rx Bars, just as a snack emergency?
ladyshanny
In your life after a Whole30, you are free to eat whatever you please. However, that doesn't stop dates from replenishing liver glycogen over muscle and it doesn't stop fat from slowing protein absorption in that post-workout window.
Salena
Thank you for the recipe suggestion! Also for the RxBar help, I will make some adjustments to pre and post workout meals.
How Does the Whole30 Diet Work?
When you start the Whole30 diet, there's a set of rules and recommendations to follow. The goal is to help you stop eating foods that might be allergens or cause inflammation in your body. Unlike other diets, you’ll be looking more at whole foods and where they came from instead of their calories.
What is the difference between Whole30 and Paleo?
The difference between the two diets is that Whole30 wants you to see how the foods you used to eat make you feel after the 30 days are up. If they make you feel bad, you might continue to cut them out. That could lead to you adopting the paleo diet.
What is the whole 30 diet?
The paleo diet also focuses on cutting out processed foods, grains, and legumes. The Whole30 diet is meant to help you get to the paleo diet. It doesn’t want you to reintroduce all the processed foods, grains, and legumes you used to eat. Instead, during this phase, you should try to limit the three foods.
How long does it take to get back into eating after cutting out foods?
Once you’ve cut out these items for 30 days , you can start having them again. This diet is supposed to give your body a reset. That way, you can pay attention to symptoms or reactions you might have to certain foods. This diet works if you’re struggling with poor gut health or irregular bowel problems.
What to eat for 30 day challenge?
Juices. Some legumes, like green beans, sugar snap peas, and snow peas. When buying foods for your 30-day challenge, you should pay attention to where the food is coming from. The diet recommends only buying organic and free-range foods. You won’t be able to use frozen or canned versions.
How long do you have to cut out grains and dairy?
The diet recommends you avoid grains, dairy, sugar, most legumes, and alcohol. . Once you’ve cut out these items for 30 days , you can start having them again. This diet is supposed to give your body a reset.
Does Whole30 diet affect blood sugar?
This makes it hard for you to get the right amount of plant-based protein and vitamin D. The Whole30 diet could make your blood sugar levels fluctuate. It can also cause inflammation in your gut, and hurt your health.
What is emergency food 101?
This Emergency Food 101 is a great place to start planning your emergency and snack food stash, and gives you TONS of ideas for the perfect Whole30 mini-meal or snack. But the easiest way to always have compatible mini-meals on hand is to always make a little extra! Leftovers make great snacks, especially since there’s no prep involved (minus a little reheating, maybe).
What is the hashtag for Whole30 snacks?
And there you have it; your guide to all things snacking (ahem, mini-mealing) on the Whole30! Share your family’s favorite snacks with our community, or get inspiration for your next Whole30, with the hashtag #whole30snack on Instagram.
How to make a mini meal?
Your mini-meal template could go one of two ways: 1 A true mini-meal, containing protein, fat, and carbs. Ex: a smaller portion of leftover dinner; a Chomps Snack Stick + handful of chopped veggies + handful of cashews; an egg + veggie muffin. 2 A mini-meal containing at least TWO macronutrients. Ex: an Applegate hot dog + an orange (protein + carbs); carrots dipped in Primal Kitchen Ranch (carbs + fat); a can of Safe Catch tuna mixed with homemade mayo (protein + fat) and a crunchy Grillo’s pickle.
What happens if you snack too much?
When you snack too frequently, you’re giving your body energy all the time , which means your body is less inclined to burn the stored stuff. (You can find a summary on page 79 in The Whole30, too.)
What is a mini meal?
A mini-meal containing at least TWO macronutrients. Ex: an Applegate hot dog + an orange (protein + carbs); carrots dipped in Primal Kitchen Ranch (carbs + fat); a can of Safe Catch tuna mixed with homemade mayo (protein + fat) and a crunchy Grillo’s pickle. Here’s what you shouldn’t eat: An apple.
What does it mean when you're stuck somewhere?
You’re stuck somewhere (business meeting, travel, errands) without access to a real meal.
Does thrive market have Whole30?
Our partnership with Thrive Market makes shopping for Whole30 snacks easy. Think of it like Costco meets Whole Foods, except you don’t have to change out of your PJs to shop (use their handy mobile app). Your membership allows you to purchase your favorite Whole30 Approved and compatible options for up to 35% less than traditional retailers. When you sign up for an annual membership, you’ll get 25% off your first order plus a free gift. Your membership comes with a 30 day risk-free trial. Shipping is fast, and always free on orders $49+.
Why is Whole30 not allowed to make ice cream?
In order to truly break junk food cravings and change your habits for the better , the program says you have to ditch it altogether—and that means ridding your life from healthier alternatives that resemble the same thing, too.
What grains are allowed on Whole 30?
One of the hardest Whole30 rules to follow is the restriction of all grains. That includes wheat, oats, rice, corn, millet, barley, rye, and any other form. Even those that are gluten-free, like quinoa and buckwheat, are on the no-go list. Sure, these staples—especially whole grains—are healthy, but the cut from your diet is there for a reason. If you have an allergy or intolerance you're not aware of, grains could cause issues with your digestion, so this is the best way to uncover if you do have any issue with grains.
Why do you have to add food back in after a month?
Once you start adding foods back in, it makes it easier to identify any food intolerances or allergies that could be keeping you from feeling your best.
Why cut dairy?
Because milk is meant for baby animals, helping them grow strong at a rapid pace, it contains growth factors that can cause problems in humans, like inflammation, hormonal issues, problems with your skin, and worse. By cutting dairy, you'll be able to see if any persisting issues clear up.
What are the ingredients in almond milk that are banned?
Three other banned ingredients that often go unnoticed on nutrition labels include carrageenan, MSG, and sulfites (that don't occur naturally). Carrageenan, for instance, is found in almond milk as a thickener, and MSG is a commonly-used flavor enhancer that's hidden as hydrolyzed protein, yeast extract, and glutamic acid, to call out a few of the many sneaky names you might not be as familiar with. It's hard to rid them from your diet, but many additives have been shown to cause everything from inflammation to gastrointestinal problems.
Can you have maple syrup on Whole30?
You won't believe how often sugar sneaks its way into food—even the healthy ones!—until you're on Whole30. It's everywhere, and you can't have any of it. That means no maple syrup, honey, agave, coconut sugar, date syrup, stevia, Splenda, or any other real or artificial options. Like junk food, ditching sugar is all about helping you stop unhealthy habits and cravings to improve your relationship with food, as well as preventing the problems that can come with overconsumption, like inflammation and digestive issues.
Is coffee allowed on Whole30?
Everyone is always happy to learn that yes, coffee is allowed on the Whole30 diet. The only catch? Avoid coffee flavored with extracts, sweeteners, chemicals, or anything artificial. And sorry, but no cream and sugar are allowed. Even "Paleo" creamers made from approved ingredients should be avoided, as—per the junk food guidelines—the swap doesn't help you in your quest to develop a healthy relationship with food. Now, it's time to head to the supermarket to stock up on all the Whole30-approved groceries so you can really kickstart this diet.
Whole30 Diet Basics
The Whole30 diet is a type of elimination diet, which means it involves eliminating certain categories of food for a period of time, in this case, 30 days, followed by a gradual reintroduction of foods over 10 to 14 days. The focus is on eating real, whole foods and ditching ultra-processed convenience foods.
What to Eat on the Whole30 Diet
On the Whole30 diet, people are free to eat the following categories of foods:
What Not to Eat on the Whole30 Diet
All sugar and sweeteners (including maple syrup, honey, agave nectar, coconut sugar, date syrup, monk fruit extract, stevia, Splenda, Equal, Nutrasweet, and xylitol)
Bottom Line
The Whole30 diet involves completely eliminating foods such as sugar, grains, dairy, and legumes from the diet for 30 days, for the purpose of triggering a "reset" which will lead to better eating habits and overall health. There is no scientific evidence for what the diet's proponents claim, and there has been little research on the diet.
