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diet

Whole30 diet

Diet

You’re going to eat clean. Really clean. You’ll say no to dairy, sugar, grains, legumes, sulfites, and fruity umbrella drinks (if you haven’t already sworn off those!). You’ll say yes to all the veggies, meat, poultry, healthy fats, fruit, and…well…that’s it—for 30 days. The Whole30 plan sounds a little bit like other popular diets, but many people say it’s even stricter. The founders insist it’s less of a diet and more of a 30-day nutritional reset (which we admit, does sound a lot more appealing). And here’s where your ears might perk up: Whole30 might have special benefits for those living with invisible illness. Whole30 was developed by sports nutritionist Melissa Hartwig, who wrote several books and maintains an active website devoted to this plan. Whole30 shares features with many of the eating plans you might already be familiar with, including detoxes, Paleo, and Bulletproof diets (great news—these two are in the WanaLibrary!). The idea behind Whole30’s 30-day “cleanse” is that you’re removing ingredients and substances that could contribute to sluggishness, hormonal imbalances, poor sleep, and inflammation. Once the 30 days are up, you start reintroducing specific foods to identify which ones may not totally agree with you. The discovery of hidden food sensitivities is just one aspect of this plan that could be helpful to people with invisible illnesses because it’s like a fact-finding mission that ultimately gives you the opportunity to eliminate troublesome foods from your diet completely. This diet is simple…but simple doesn’t mean easy, as you probably know. Chances are you’ll end up cooking or assembling your own meals and making special requests at restaurants (but foodies, remember—the plan is 30 days, not forever). There’s no calorie counting or portion control, and you’re encouraged to eat until you’re full. However, with so many limitations on types of food you can eat, many people lose weight as well. The program makes the questionable claim that it can help those with disordered eating habits restore a healthy emotional relationship with food. (If you’ve struggled with disordered eating, never start a restrictive plan without talking with your therapist first.) As most of us know, your diet is definitely connected to your emotions, so it’s a good idea to keep track of your mood along with your other symptoms as you make your way through the 30 days. The more info you can collect, the better!

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Foods to Eat

Vegetables—including potatoes Meat Seafood Eggs Fruits Unrefined fats Herbs, spices, seasonings

Foods to Avoid

Added sugar, real or artificial Alcohol Grains, including corn Gluten Legumes Dairy Baked goods, junk foods, and treats, even with “approved” ingredients Any foods with carrageenan, MSG, or sulfites

What Studies Say

This is a short-term, commercialized diet plan that hasn’t yet been the subject of scientific research. The founders claim that it can help restore energy and mental focus, improve sleep, clear up skin, improve mood, increase athletic performance, and reduce cravings for unhealthy foods. Their website offers testimonials attesting that it helps with everything from celiac disease and diabetes to lupus and fibromyalgia. While there’s no scientific evidence directly supporting the Whole30 diet and these claims, studies suggest that elimination diets can be very helpful for people with allergies, IBS, and some chronic conditions. Low-carb, whole-foods diets might improve blood-sugar control and cardiovascular risk factors better than low-fat diets high in whole grains. Plus, the diet emphasizes eating tons of veggies and cutting out processed junk food—all good.

Effort Level

Vegetables—including potatoes Meat Seafood Eggs Fruits Unrefined fats Herbs, spices, seasonings

Videos about Whole30 diet

Books about Whole30 diet

book

The Whole30: The 30-Day Guide to Total Health and Food Freedom

Over 1.5 million copies sold! Millions of people visit Whole30.com every month and share their dramatic life-changing testimonials. Get started on your Whole30 transformation with the #1 New York Times best-selling The Whole30. Since 2009, Melissa Hartwig Urban's critically-acclaimed Whole30 program has quietly led hundreds of thousands of people to effortless weight loss and better health—along with stunning improvements in sleep quality, energy levels, mood, and self-esteem. The program accomplishes all of this by specifically targeting people’s habits and emotional relationships with food. The Whole30 is designed to help break unhealthy patterns of behavior, stop stress-related comfort eating, and reduce cravings, particularly for sugar and carbohydrates. Many Whole30 participants have described achieving “food freedom”—in just thirty days. Now, The Whole30 offers a stand-alone, step-by-step plan to break unhealthy habits, reduce cravings, improve digestion, and strengthen your immune system. The Whole30 prepares participants for the program in five easy steps, previews a typical thirty days, teaches the basic meal preparation and cooking skills needed to succeed, and provides a month’s worth of recipes designed to build confidence in the kitchen and inspire the taste buds. Motivating and inspiring with just the right amount of signature tough love, The Whole30 features real-life success stories, an extensive quick-reference FAQ, detailed elimination and reintroduction guidelines, and more than 100 recipes using familiar ingredients, from simple one-pot meals to complete dinner party menus.

book

It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways

IMAGINE YOURSELF HEALTHIER THAN YOU EVER THOUGHT POSSIBLE. IT STARTS WITH FOOD. It Starts With Food outlines a clear, balanced, sustainable plan to change the way you eat forever—and transform your life in profound and unexpected ways. Your success story begins with the Whole30®, Dallas and Melissa Hartwig’s powerful 30-day nutritional reset. Since 2009, their underground Whole30 program has quietly led tens of thousands of people to weight loss, enhanced quality of life, and a healthier relationship with food—accompanied by stunning improvements in sleep, energy levels, mood, and self-esteem. More significant, many people have reported the “magical” elimination of a variety of symptoms, diseases, and conditions in just 30 days. diabetes high cholesterol high blood pressure obesity acne eczema psoriasis chronic fatigue asthma sinus infections allergies migraines acid reflux Crohns celiac disease IBS bipolar disorder depression Lyme disease endometriosis PCOS autism fibromyalgia ADHD hypothyroidism arthritis multiple sclerosis Now, Dallas and Melissa detail not just the “how” of the Whole30, but also the “why,” summarizing the science in a simple, accessible manner. It Starts With Food reveals how specific foods may be having negative effects on how you look, feel, and live—in ways that you’d never associate with your diet. More important, they outline their lifelong strategy for eating Good Food in one clear and detailed action plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation, and put an end to unhealthy cravings, habits, and relationships with food. Infused with the Hartwigs’ signature wit, tough love, and common sense, It Starts With Food is based on the latest scientific research and real-life experience, and includes testimonials, a detailed shopping guide, a meal-planning template, a Meal Map with creative, delicious recipes, and much more.

Podcasts about Whole30 diet

podcast

Clean Eating for Women with Carrie Forrest: Paleo & Whole30 Meal Prepping with Erica Winn of Real Simple Good

Erica Winn of Real Simple Good a wonderful website for inspired paleo cooking and living is here today. Erica offers all kinds of healthy tips and tricks for cooking and eating including paleo and whole30 meal prepping.In this episode of the Clean Eating for Women podcast, we talk about: Erica’s health story and starting Real Simple Good Eating paleo and cooking at home with real ingredients Meal prepping to make healthy eating easier Some highlights of this episode on paleo & whole30 meal prepping with erica winn of real simple good: Erica and her husband started Real Simple Good a couple of years ago. It stemmed from making lifestyle changes and Erica having MS. It was time to take her health story into her own hands. She began researching diets and lifestyles that reduce inflammation. Which led her to the paleo lifestyle. [02:25] Erica's recipes are mostly paleo. She doesn't use any processed foods. They don't use grains, gluten, dairy, or soy. They also leave out the legumes and refined sugar. This is the template that all of the recipes stem from. They may have an occasional white rice or pastured cheese. [09:29] Erica and Justin wanted to live on their own terms. They decided to make paleo cooking and living a lifestyle. They also decided to make the blog a full-time job. [13:02] Before they quit their accountant jobs they were really stressed for time, so they started meal planning out of a necessity. There is no way to get through a busy work week without doing some sort of meal prep over the weekend. [14:06] Erica and Justin sell meal plans to help people who aren't sure what recipes to make and what to shop for. These are for people who really like to cook and just need a little extra help. They also offer simple recipes with minimal ingredients for people who don't like to cook but need help with eating healthier. [17:50] They currently offer seasonal meal plans that are bundled together. There is 13 weeks in each bundle. They are also doing challenges like the whole 30 challenge. People sign up for the challenge on their website. Then everything was delivered through email which included helpful tips and meal plans. They also posted on their Facebook group. They were also available to answer questions. [22:23] A whole30 diet is like a Paleo diet but more strict. There's no Paleo baking and no sugars and alcohol of any kind. [25:11] One of Erica's favorite recipes and also one of their most popular recipes is the crock pot chicken enchiladas. Another popular recipe is their creamy spaghetti squash casserole. [27:35] An instapot is like a pressure cooker with pre programmed functions. The pressure cooker cooks faster and the instapot has more functions. You can brown ground beef and then cook it and make a one pot meal. [31:58]

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