Whole30 and Intermittent Fasting Combo for Accelerated Health Gains

What is Whole30?

Whole30 is a 30-day elimination diet that focuses on eating whole, minimally processed foods. The program cuts out grains, dairy, legumes, sugar, alcohol, and food additives to reset your body and eating habits.

Whole30 Program Rules

During the 30 days, you must follow these rules:

• No added sugar of any kind
• No grains like wheat, rice, oats, quinoa
• No legumes including beans and peas
• No dairy such as milk, cheese, yogurt
• No alcohol whatsoever
• No food additives - MSG, sulfites, carrageenan

Allowed Foods

You can eat:

• Meat, poultry, fish
• Eggs
• Vegetables (except corn)
• Fruit
• Natural fats like olive oil
• Herbs, spices, vinegars

It takes commitment but gets easier over time as sugar cravings subside.

What is Intermittent Fasting?

Intermittent fasting (IF) involves cycling between periods of fasting and eating. It's an eating pattern, not a diet since no foods are off limits. Popular approaches include:

16:8 Method

Fast for 16 hours per day, eat all food within an 8 hour period. For example, skip breakfast and eat between 12-8pm daily.

5:2 Diet

Eat normally 5 days per week. On 2 non-consecutive days, men fast until consuming just 500 calories, women 400 calories.

Alternate Day Fasting

Alternate between fasting days where just 500 calories are consumed, and eating whatever you want on non-fasting days.

Intermittent fasting instills periods of lowered calorie intake to stimulate fat burning.

Combining Whole30 and Intermittent Fasting

Whole30's elimination diet and intermittent fasting's scheduled eating can be combined strategically for amplified results.

Start Whole30 First

Experts recommend beginning with the 30 day Whole30 plan first. This lets your body adjust to burning fat, controlling hunger signals, and break free of sugar dependencies - which facilitates easier fasting.

Slowly Integrate Fasting

Once you've adjusted to no sugar, grains or dairy, slowly incorporate 12-16 hour fasts. For example, finish dinner by 8pm and don't eat until noon the next day. Gradually progress fasting periods.

Stick to Allowed Foods When Feeding

Strictly stick to Whole30 approved foods within your eating window. No grains, sweets, additives. Focus meals on protein, vegetables and healthy fats to sustain energy.

This strategic combo provides both structure through elimination diet rules and accelerated results through intermittent fasting.

Benefits of Combining Diets

Together, Whole30 plus intermittent fasting doubles down on health and body composition improvements including:

Weight Loss

Expect accelerated fat burning and weight loss from this combo. Fasting leverages lipolysis, while Whole30's food rules stabilize blood sugar and insulin for enhanced body fat utilization.

Appetite Control

Cravings and hunger are reduced on both programs due their effects on ghrelin, leptin and insulin regulation. Combining strategies leads to easier fasting and healthier eating.

Increased Energy

The uptick in mitochondrial function and ketone production during fasting paired with steady nourishment from Whole30 provides sustained clean energy.

Improved Digestion

Gut health gets a boost between the anti-inflammatory foods emphasized on Whole30 and fasting's positive influence on good gut bacteria.

Beyond the physical perks, this combo also provides mental clarity, better sleep quality, brighter moods, and lower stress.

Sample Meal Plan

Here is an example daily meal plan integrating Whole30 and 16:8 intermittent fasting:

Morning

Skip breakfast, drinking only water, tea, black coffee or mineral water. Aim for 16 hours without calories, so finish dinner by 8pm the previous night.

Afternoon

Lunch at 12pm - Grilled salmon salad with spinach, avocado and apple cider vinegar dressing

Evening

Dinner at 6pm - Turkey burger patties on a bed of roasted broccoli, cauliflower and sweet potato fries

Dessert at 7pm - Mixed berry fruit salad topped with coconut flakes and almonds

Time the last meal at 7 or 8pm to finish all eating within an 8 hour span during the day. Then begin 16 hour fasts overnight.

Tips for Success

To make this diet combination work optimally, employ these top tips:

Prep Whole30 Approved Meals

Make healthy meals in advance so you resist temptation when hunger strikes. Rely on go-to recipes, batch cooking proteins or prepped veggies.

Stay Hydrated

Drink ample fluids like mineral water or herbal tea to stay hydrated during fasting while reducing hunger.

Supplement If Needed

Consider supplements like branch chain amino acids, MCT oil or bone broth protein to ease transitions and supply energy/nutrients if struggling.

Move Daily

Incorporate exercise like walking, weights or sprints to energize, retain muscle and augment fat burning from the fasting periods.

Be prepared, tune into your body, stick to the guidelines and amazing results await you!

Potential Issues

This diet combination is intense. Take care to avoid potential pitfalls like:

• Extreme hunger - have backup meals planned
• Low energy or dizziness - salt foods and supplement
• Lack of nutrients - take a multivitamin
• Binges from restrictions - schedule cheat meal

Adjust the plan if struggling significantly. Extend eating windows, shorten fasting periods or include extra fuel sources until your body adapts.Consult a dietitian or doctor for guidance if concerns arise.

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.