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

FAQs

What are the cons of the Whole30 diet? ›

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.

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.

For 30 days, say goodbye to grains, legumes (including soy and peanuts), dairy products, added sugars (including artificial sweeteners and natural sweeteners like honey or maple syrup), alcohol, and any processed foods or additives.

“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 is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Beyond these steps, the method doesn't involve any other rules, restrictions or counting calories.

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.

Do you go into ketosis on Whole30? ›

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.

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.

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 ).

What about bananas? Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don't eat” list.

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.

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.

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.

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.