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.

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.

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.

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.

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 ).

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.

What's better than Whole30? ›

A: Both diets keep your carb intake low and as indicated by research, low-carb diets can be helpful for weight loss. However, when it comes to keeping the weight off for good, the paleo diet may be the better choice because it can be followed long-term, unlike the Whole30 diet.

We can't emphasize this enough — a bag of cauliflower rice should be a staple in your freezer or fridge, especially during the Whole30. Mix it with veggies and top with a protein, and you've got a hearty meal.

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.

Whole30 is essentially a consumer-friendly version of an elimination diet that cuts out potential food sensitivities for 30 days, as well as drastically decreases inflammatory food intake and increases key anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids.