Whole30 Diet Plan: 50+ Whole30 Approved Recipes You'll Love (2024)

FAQs

Do you actually lose weight on Whole30? ›

Whole30 has gained a reputation as an effective program for weight loss and overall health improvement. Many individuals have reported successful weight loss outcomes while following the Whole30 guidelines. One key aspect of the Whole30 program is the elimination of processed foods and added sugars.

I encourage you to read the whole post (and the experience that prompted it), but I'll summarize it here: If you get one bite into a less healthy treat and realize it's not worth it, stop eating.

The Whole30 and paleo diets are similarly structured around whole foods and offer comparable benefits, including weight loss. That said, they may also limit your nutrient intake and be difficult to sustain. While Whole30 is initially stricter, its first phase is time-limited and soon eases in its restrictions.

Some downsides include Whole30 side effects like digestive problems, worsened food cravings, and reduced nutrient intake. The diet restricts certain foods and food groups, which, if followed long-term, can result in nutrient deficiencies.

Sure enough, I was up 2.6lbs “overnight.” It's water retention and the beginning of the infamous “my pants are tighter” phase of Whole30 as the body continues expelling all the junk and getting used to a new way of eating. Day 8ish is usually a bit of a digestive adventure, so we'll see where things go.

Whole30. If you're used to eating a traditional low-fiber American diet—meaning not many fruits, veggies, and whole grains and lots of sugar and processed carbs—switching to this veggie-heavy diet may trigger diarrhea, Upton said.

Whole30 and Coffee

“Yes, you can have your coffee. You're welcome. You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew.

Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included. Mash 'em up, roast them, or throw them in the skillet to enjoy. Just don't eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.

On Days 10 and 11, you are statistically the most likely to quit your Whole30. (That's why they're “the hardest days.”) By this point, the newness of the program has worn off, and though you've made it through most of the unpleasant physical milestones, you've yet to experience significant benefits.

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.

Is peanut butter okay on Whole30? ›

Though peanuts and peanut butter aren't allowed on the Whole30 program, other nuts and nut butters are. Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper. Its smooth, sweet taste pairs well with apples ( 1 ).

On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives.

Eliminating certain foods may cause you to experience digestive issues and discomfort. Suddenly removing fiber-filled grains and legumes from your diet while also increasing your animal-based protein intake may cause you more harm than good in terms of digestion.

That said, plenty of people who try the Whole30 diet do end up losing some weight. “The benefit of Whole30 is that it encourages eating whole foods, which are foods in their most natural state,” says Sara Haas, RDN, a nutrition expert with formal training in the culinary arts.

Many people will lose weight on a diet like Whole30, but weight loss isn't the only goal. The diet can also help if you are at risk for diabetes, and help with conditions such as irritable bowel syndrome. But after a 30-day wonder diet like Whole30, it's likely weight will return if you don't follow a few rules.

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.

“As well, you're not supposed to weigh yourself or take any measurements during the 30 days.” The idea behind this approach is to reset your metabolism and digestive tract. According to some research studies, elimination diets like Whole30 can be an effective tool to help some people with gastrointestinal issues.

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.