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

FAQs

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.

Cravings for the foods or drinks you've eliminated can also make you cranky, fidgety, and easily irritated. (Food dreams are common here, too.) You may also experience bloating, constipation, or loose stools as your gut adjusts and learns to process these new foods more effectively.

Foods to avoid

These include: Sugar and artificial sweeteners: raw sugar, honey, maple syrup, agave syrup, artificial sweeteners, and all products containing these. Alcohol: all types of beer, wines, liqueurs, and spirits. Grains: all grains, including wheat, corn, oats, and rice.

If you follow the Whole30 mood calendars, like the above from Whole30.com, you know that days 10-11 are considered the hardest to get through. In fact, a high percentage of people quit during these next couple of days. But not us and not you!

The cons of Whole30: Very restrictive, which may make eating out or socializing difficult. May be difficult to get adequate calcium for bone health.

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.

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.

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.

The Whole30 is an excellent way to help heal your gut since the foundation of the program is pure whole foods. In addition, there are several gut healing foods and supplements known for their ability to improve digestive health that you may wish to consider.

While there are no refined sugars in the Whole30 diet, there are plenty of carbs: vegetables, fruit, even nuts have them. For an entire month I happily consumed plants, protein and fat. Breakfast became coconut yogurt layered with blueberries, chia seeds and hemp hearts.

What can I put in my coffee on Whole30? ›

You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew. But remember, Whole30 guidelines exclude milk, cream, non-compatible milk substitutes, and added sweeteners—including date paste or stevia (more on that below).”

Bacon can be a delicious addition to your Whole30 meals, but you'll need to find bacon without added sugar. Look for Whole30 Approved sugar-free bacon from Applegate, ButcherBox, or Pederson's Natural Farms.

Here's the rule in a nutshell: If you think your less healthy treat is going to be so delicious, so incredible, so worth it, and then you take your first bite and discover it's not… STOP EATING.

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.

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.

In addition, there is no evidence-based research to support any of the health claims made by the Whole30 diet. Rather than eliminating foods completely, consider making gradual lifestyle changes, such as cutting back on calorie-dense foods and sugar-sweetened beverages.

You started your Whole30 expecting that it would improve your gut health and digestion, which makes sense. Many Whole30'ers report improved digestion, regular bowel movements, and less bloating as their favorite non-scale victories.

It's not sustainable

You need to be in a calorie deficit to lose weight and the restrictive nature of Whole30 means this is likely to happen, however it is not sustainable in the long term, and unless the healthy changes you make on this diet become a habit, you may put the weight back on.