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

FAQs

What are the cons of the Whole30 diet? ›

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. By removing these from your diet, you are reducing your intake of “empty calories” and highly processed ingredients.

Since the Whole30 diet is more of a food challenge than a long-term change, there are some hurdles. The Whole30 diet has strict rules. The overall goal is to restrict your eating. So, if you “cheat” on a day of your challenge, they recommend you start again from day one.

Since there is no clinical research on Whole30, it remains to be seen whether this diet will hold up in the long-term. Talk with your doctor before starting the Whole30 diet or any other diet — your doctor can recommend the best eating plan for you, based on your health needs.

“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.

You may also experience bloating, constipation, or loose stools as your gut adjusts and learns to process these new foods more effectively.

My first round of Whole30, I dropped 11 pounds and 13 inches; my second round, I dropped 6 pounds and 5 inches; and my third round, I maintained a healthy weight and dropped 3 inches.

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.

Reintroduction basics

Follow our Original Whole30 reintroduction schedule. Or, choose your own adventure and reintroduce food groups in whatever order you like. Just make sure to reintroduce only one food group at a time, and return to your Whole30 elimination phase for 2-3 days between each reintroduction group.

No. The Whole30 diet doesn't have a carb limit, so it's not meant to put you in ketosis. However, it tends to be lower in carbohydrates than a standard American diet (SAD) since it cuts out grains, traditional baked foods, and processed items, which are major sources of carbs.

Can I drink diet co*ke on Whole30? ›

Though diet sodas and sugary beverages are off-limits on the Whole30 diet, you can drink water, herbal teas, coffee, and any other liquids that don't contain any sugar or artificial sweeteners. Fruit juice, when 100% pure, is also acceptable on occasion.

Whole30 consistently ranks at the bottom of US News and World Report's Best Diet Rankings. (Of course, there is no good diet, and even those at the top of the list don't lead to lasting weight loss, but that's a story for another day.)

You might experience headaches, bloating, stomachaches, sugar cravings, and — yes — diarrhea. This is likely the result of all the fiber you're taking in through fruits and vegetables, and it's especially likely to happen if you didn't eat a lot of fiber before.

In the first week or so on the Whole30 diet, your body is adjusting, physically and psychologically, which can lead to needing some major down-time. Around day six is when exhaustion and cravings typically hit their hardest, Hartwig says. That's because your body has been so reliant on using sugar, not fat, for energy.

Many Whole30'ers report improved digestion, regular bowel movements, and less bloating as their favorite non-scale victories. Yet you're still experiencing troublesome gastrointestinal symptoms late into your program, or even after your Whole30 is finished.

Finally, don't just take our word for it—believe in the hundreds of medical professionals (including Dr. Matt Mechtenberg) who say the Whole30 is both safe and healthy, even beyond the initial 30-day period. So in summary, yes, you could do the Whole30 every day for the rest of your life. But we don't think you should.

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 sugar (lactose) or milk proteins (casein or whey) found in dairy may contribute to digestive disruption, skin issues, allergies, or asthma. Some foods that fall under this rule are bread, tortillas, pancakes, cookies, pasta, cereal, potato chips, and fries.

Keatley agrees: “Whole30 is closer to a generally healthful diet then keto,” he says. “The goal of cutting out some sugar from our diet is welcome for most people, but the proper adding back of foods following the 30 days is key.”