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.

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.

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. Although it would be difficult and very restrictive to maintain long term, the Whole30 is designed to be done only for 30 days.

You'll avoid grains, legumes, dairy, alcohol, added and artificial sugar, and foods with common additives like carrageenan, MSG, or sulfites. You also can't use Whole30-approved ingredients to make treats, such as pancakes, bread, muffins, brownies, pizza crust, or ice cream.

The Whole30 diet is cutting dairy, alcohol, legumes, added sugars, and processed foods for 30 days. Potential risks include constipation and an inability to keep off weight lost while following it. The diet may also be expensive to follow, as it can involve buying a lot of meat and fresh produce.

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

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.

The abrupt decrease in added sugar and processed carbs can leave you feeling lethargic, headachy, and brain-foggy until your metabolism adjusts. Cravings for the foods or drinks you've eliminated can also make you cranky, fidgety, and easily irritated.

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.

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.

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 ).

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!

Basically, all fruits and veggies are acceptable on Whole30, so your favorite apples, bananas, berries, and the like are fair game. The same can't be said for your green breakfast smoothie, however.

Clarified butter and ghee are the only sources of dairy allowed during your Whole30, as they've had their milk solids rendered out. Plain old butter is not allowed, as its milk proteins could impact the results of your program.

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.

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.

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.

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.

“It either bulks you”—which can result in constipation—“or speeds up digestion”—which can lead to diarrhea. Your tummy troubles will fade as your gut adjusts to your new fiber intake, but do you best to increase fibrous, and gas-promoting, veggies such as broccoli and Brussels sprouts, in moderation.