What is Whole30? A Beginner's Guide to the 30-Day Diet

What is Whole30?

Whole30 is a 30-day elimination diet that focuses on whole, unprocessed foods. The program aims to help people identify problematic foods, reset eating habits and improve overall health and wellbeing.

This trendy diet has grown popular in recent years thanks to testimonials of increased energy, better sleep, improved skin and even some weight loss. But what exactly is Whole30 and how does it work?

Whole30 Program Overview

The Whole30 diet was co-created in 2009 by Melissa Hartwig Urban and Dallas Hartwig, two certified sports nutritionists. The program sets rules for eating over a 30 day period to help eliminate cravings, reduce inflammation and heal the gut.

During the 30 days, you eliminate added sugars, grains, legumes, dairy, alcohol, baked goods, and junk foods. The guidelines promote eating meat, seafood, eggs, vegetables, fruits, healthy fats and natural flavorings.

The Whole30 aims to reset eating habits, get rid of cravings for inflammatory foods, and discover problematic ingredients that may cause GI issues or food sensitivities.

Whole30 Approved Foods

On the Whole30 diet, the focus is on nutrient-dense, whole foods. Here are the approved food groups:

Proteins

• Meat: Beef, pork, lamb, bison
• Poultry: Chicken, turkey, duck
• Seafood: Salmon, shrimp, tuna, sardines
• Eggs

Vegetables

• Greens: Spinach, kale, lettuce, arugula
• Cruciferous: Broccoli, cauliflower, cabbage
• Starchy: Sweet potatoes, tomatoes, winter squash
• Other veggies: Carrots, peppers, mushrooms, onions

Fruits

• Berries, citrus, melons, bananas, apples, pears

Natural Fats

• Oils: Olive oil, coconut oil, avocado oil
• Whole food fats: Avocado, nuts, nut butters
• Ghee, duck fat, bacon fat, clarified butter

Beverages

• Water
• Unsweetened coffee and tea
• Coconut water
• Fresh juices without added sugar

Herbs, Spices & Condiments

• All fresh and dried herbs like basil, thyme, oregano
• Spices like black pepper, cayenne, cinnamon
• Vinegars, mustard, lemon/lime juice
• Sea salt, pepper
• Coconut aminos or reduced-sodium tamari

Foods to Avoid on Whole30

To fully reset your eating habits, there are many foods that must be avoided on the Whole30 plan. These include:

Sugar

This means no added sugars of any kind. Read labels carefully to spot sugar hiding in sauces, condiments and packaged foods.

Grains

No wheat, rice, oats, corn, barley, quinoa, pasta or anything made with flour.

Legumes

No beans (black, pinto, kidney, etc.), lentils, chickpeas, peas or peanuts.

Dairy

No milk, cheese, yogurt, butter, ice cream, whey protein or other dairy products.

Starchy Vegetables

No potatoes (including sweet potatoes) or carrots during the 30 days.

Certain Condiments

No soy sauce, teriyaki sauce, ketchup, BBQ sauce or other condiments with added sugars.

Baked Goods

No bread, rolls, tortillas, muffins, pancakes, waffles, pastries or baked desserts.

Junk Foods

No fast food, chips, pretzels, crackers, fried foods, candy, cookies, ice cream or processed snack foods.

Alcohol

No beer, wine, liquor, vodka, mixed drinks or other alcoholic beverages.

Bottom line: focus on whole foods like meat, fish, eggs, vegetables, fruits, healthy fats and spices. Avoid anything processed or artificial.

Why Follow the Whole30 Diet?

Why should someone follow such a restrictive diet for a full month? Here are the main benefits that supporters tout:

Reset Eating Habits

Going 30 days with no sugar, grains, dairy or junk teaches your taste buds to appreciate real, whole foods again. It breaks the cycle of cravings and unhealthy eating.

Identify Problem Foods

By eliminating common trigger foods, you can pinpoint what ingredients cause negative symptoms for your body like digestion issues, brain fog, joint pain or skin conditions.

Reduce Inflammation

The Whole30 cuts out foods that promote inflammation like sugar, excess carbs and omega-6 oils. This allows overall swelling in the body to decrease.

Improve Gut Health

Giving your GI tract a break from hard-to-digest foods can strengthen digestive function, improve gut lining integrity and support beneficial bacteria.

Increase Energy

Trading processed foods and carbs for more proteins, fats and micronutrient-dense foods provides steady energy rather than spikes and crashes.

Enhance Sleep

Eliminating sugar stabilizes blood sugar which can promote more restful sleep compared to carb-heavy diets.

Support Weight Loss

Focusing on lean proteins, produce and healthy fats rather than empty carbs and calories can help reduce body fat for some people in 30 days.

But the main goal is creating healthy, sustainable eating habits - not weight loss per se. Any dropped pounds are just a side benefit for some.

How to Follow the Whole30 Diet

Ready to embark on your Whole30 journey? Here are some tips to set yourself up for success:

Plan Ahead

Take time before starting Whole30 to map out a general meal plan and grocery list. This will make adhering to the diets rules much easier, especially in the first couple weeks as you adjust.

Eat Regular Meals

Dont skip meals or let yourself get overly hungry. This can lead to poor food choices or overeating. Stay satisfied with balanced meals and snacks every 3-4 hours.

Cook at Home

Prepare the majority of your meals at home. This gives you complete control over ingredients. Portion some leftovers for quick grab-and-go lunches and snacks.

Read Labels

Get in the habit of reading nutrition labels closely to watch for off-limit ingredients, especially added sugars. Look for short ingredients lists.

Stock Up on Staples

Having Whole30 compliant ingredients on hand prevents "hanger" and poor decisions at mealtime. Shop for proteins, frozen and fresh veggies, fruits, oils, nuts and spices.

Cut Back on Salt

With no processed foods, sodium intake naturally drops. Use other herbs and spices beyond just salt to flavor dishes.

Load Up Produce

Aim for at least 5-7 servings of veggies and fruits per day. Include greens, cruciferous and starchy veggies plus berries and citrus.

Stay Hydrated

Drink at least 64 ounces (8 cups) of water daily, more if you exercise. Also opt for herbal tea, filtered coffee and coconut water.

Get Creative

Experiment with new veggies, herbs and spices. Try new recipes and preparation methods like roasting, grilling or sauting.

Prep for Cravings

Cravings and "hunger emergencies" are common the first 1-2 weeks. Having approved snacks, meals and comfort foods can help.

Ask for Support

Enlist friends, family or an online community to provide motivation and accountability. The Whole30 community on social media can provide inspiration.

Track Habits

Journaling during Whole30 can provide insights. Note energy, cravings, digestion, sleep, exercise, mood and skin each day.

Move Daily

Incorporate exercise and movement that fits your lifestyle, even just walking more. This can help manage cravings and energy.

Whole30 Meal Ideas and Recipes

Following Whole30 requires some meal planning creativity. Here are some tasty recipes to try:

Breakfast Recipes

• Scrambled eggs with spinach and mushrooms
• Smoked salmon and kale frittata
• Turkey bacon and avocado breakfast bowl
• Baked apple cinnamon oatmeal

Lunch Recipes

• Lettuce wrapped burgers with caramelized onions
• Chicken salad wrapped in romaine leaves
• Cilantro lime shrimp and mango salad
• Vegetable beef soup

Dinner Recipes

• Seared salmon with sauted Brussels sprouts
• Slow cooked pulled pork with coleslaw
• Spaghetti squash turkey Bolognese
• Sheet pan fajitas with peppers and onions

Snack Ideas

• Apple slices with almond butter
• Leftover grilled chicken
• Sliced cucumbers with lemon juice
• Kale chips
• Hard boiled eggs

Focus on getting creative with pantry staple ingredients, herbs and spices. Simple prep methods like baking, grilling, sauting or slow cooking work well.

Whole30 Sample Weekly Meal Plan

If youre not sure where to start, try this sample meal plan for your first week on the Whole30 diet:

Monday

Breakfast: Frittata with spinach and mushrooms

Lunch: Seared ahi tuna over greens with oil and vinegar dressing

Dinner: Chicken breast with roasted Brussels sprouts and butternut squash

Snack: Cucumber slices with red pepper hummus

Tuesday

Breakfast: Scrambled eggs with turkey, tomato and avocado

Lunch: Leftover chicken breast salad with olive oil and lemon juice

Dinner: Citrus ginger marinated mahi mahi with zucchini noodles

Snack: Sliced pears with cashew butter

Wednesday

Breakfast: Smoked salmon slices with mashed avocado on lettuce

Lunch: Chicken broth based vegetable soup

Dinner: Beef stir fry with cauliflower rice

Snack: Hard boiled eggs

Thursday

Breakfast: Leftover stir fry

Lunch: Tuna salad stuffed in tomatoes

Dinner: Pork chops with roasted Brussels sprouts and butternut squash

Snack: Fresh berries

Friday

Breakfast: Broccoli egg bake

Lunch: Massaged kale salad with chicken, avocado and apple cider vinaigrette

Dinner: Grilled salmon with lemon and dill served over arugula salad

Snack: Olives

Saturday

Breakfast: Leftover salmon with sauted spinach

Lunch: Chicken lettuce wraps with red pepper and carrots

Dinner: Grass-fed beef burger with caramelized onions and sauted mushrooms

Snack: Fresh raspberries

Sunday

Breakfast: Veggie omelet with sun-dried tomatoes, mushrooms and basil

Lunch: Tuna salad over mixed greens

Dinner: Roasted turkey with roasted cauliflower and Brussels sprouts

Snack: Guacamole and carrots

Whole30 Diet Results and Success Tips

Many people report impressive results from their Whole30 experience. However, staying disciplined for 30 days straight on a restrictive diet can be challenging.

Use these strategies to increase your chances of completing the program successfully:

Allow Treats

Having an occasional approved treat like fresh fruit, baked sweet potato fries, guacamole or warmer like coffee can help satisfy cravings.

Stock Up

Shop for plenty of go-to staples so you dont run out. Nuts, nut butters, oils, frozen fruits/veggies, eggs, chicken breasts, ground turkey and lean cuts of red meat are good to have.

Meal Prep

Plan out meals and prep ingredients in advance. This makes throwing together Whole30 meals much quicker.

Try New Recipes

Searching Whole30 recipes online provides tons of tasty meal ideas so you dont get bored. Find recipes for breakfast, lunch, dinner, snacks and even desserts.

Eat Enough

Dont skimp on portions or youll feel hungry. The diet includes plenty of satisfying proteins, fats and veggies to keep you full.

Get Support

Ask friends or family to embark on Whole30 with you. Join the Whole30 online community forums to connect with people doing the program.

Plan for Leftovers

Cook extra proteins and veggies at meals to use for quick leftovers the next day. This saves prep time later.

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.