On Whole30, users can eat fresh foods that are common in many traditional healthy diets. But unlike some other plans, you have to avoid all grains, beans and dairy products


On Whole30, users can eat fresh foods that are common in many traditional healthy diets. But unlike some other plans, you have to avoid all grains, beans and dairy products

Giving up your favorite meal isn’t easy, but changing the food on your plate can have a positive impact on your body – not just weight loss, but also physical and mental health.

If you’ve been feeding your body junk, and you’ve seen an unhealthy diet, Whole30 may be right for you. The month-long clean eating plan by Melissa Hartwig and Dallas Hartwig was founded in 2009, he is a certified sports nutritionists, also is The New York times bestseller The Whole30: health and food guide, author of 30 days free.

Supporters say it’s a nutritional reset program that doesn’t guarantee weight loss, but it does raise your body’s sense of how it responds to food.

What is the overall plan? How does it work?

Melissa Hartwig said: “you can imagine the whole 30 as to push the reset button, in order to keep health, habits, and food, the relationship between 30 days later, you will eliminate the scientific literature and our clinical experience has shown that the food is usually in one of the following four aspects: problems – desires and habits, regulating blood sugar, and hormones, digestion, immune system and inflammation.

Related: the best and worst foods for type 2 diabetes

This program is very popular because it emphasizes eating the whole food. If you live with chronic health problems, this program can help you understand how your body responds to certain foods.

Hartwig explained: “in the course of 30 days, you will see what is raised, when you eliminate the potential problem of food, you can see the energy, sleep, mood, attention, digestion, pain and the improvement of athletic performance. In addition, you may reduce the incidence of diseases such as eczema, migraines, asthma and allergies.

“At the end of the 30 days, you’ll carefully reintroduce these foods, just like scientific experiments, and then compare your experiences and your psychology.”

Some people call Whole30 a diet, but not a traditional diet. Instead, it’s a nutrition program. So it doesn’t involve exercise, part control or calorie counting. In addition, the program isn’t about losing weight, although you might lose a few pounds on your plan.

Who is the overall plan? Who isn’t?

The main advantage of Whole30 is that it is not exclusive and is not limited to a particular group of people.

Hartwig said: “although we have hundreds of doctors and a registered dietitian will their plans together with patients and customers to use, but you don’t have to be benefited from disease, if you want to have more energy, better sleep, better digestion and less desire, Whole30 is for you.

Fruit and vegetables

Related: 10 ways to beat insomnia and get better sleep

However, before you dive, it is important to check with your doctor, especially if you are taking prescription medications, or if you have been diagnosed with a disease or has a history of eating disorders, she warned. After all, some people need a certain nutrition plan, Whole30 is like any kind of eating method, and is not static.

What can you do, what you can’t eat, throughout 30 projects

Now that you know how the program works, and the benefits of 30-day exclusion, what are the basic rules of the program?

You can eat all 30 programs

All the vegetables, including potatoes



Raw meat

Nuts and seeds


Olive oil and coconut oil

Black coffee

You can’t eat Whole30 programs for food


Grain (corn, wheat, rice)

Add the sugar

Legumes (chickpeas, lentils, soybeans)




Processing additives (keratinis, monosodium glutamate, sulfites)

Potential challenges for the entire 30 project

Due to the limited nature of Whole30, sticking to a full 30-day plan can be challenging and may require early meal planning and preparation. Moreover, there is no room for manoeuvre. The plan calls for 100% commitment. So if you leave in the middle of the month, you’ll have to start on day one.

When you start your month-long journey, mentally prepare for the possibility of a higher grocery bill. You’ll eat more unprocessed meats, seafood and nuts in your plan, and these items tend to be more expensive.

Whole30 project 3 days meal plan sample

The first day

Breakfast: Fried eggs with green leafy vegetables

Lunch: tuna salad with lettuce wrap

Dinner: grilled vegetables and zucchini shrimp

The second day

Breakfast: an antique breakfast casserole

Lunch: chopped avocado and grilled chicken salad

Dinner: grilled salmon grilled vegetables

The third day

Breakfast: the vegetable fajita omelet

Lunch: avocado chicken salad

Dinner: grill ribs with cauliflower rice oven

Related: beginner’s meal planning tool

Some tips on the success of the overall 30 plan

In order for a full 30 days and to stay motivated, there is a support network that is critical. See if your family or friends want to join, or join the Whole30 community BBS. The New Primal company’s co-founder and managing partner Melissa Miller suggests, they provide forage grass cheese snacks and Whole30 approved marinade and sauces, at The same time you can also purchase from The brand has to complete Whole30 food products.

“Many of the new Primal team members have passed the Whole30 program to learn about the good convenience and compliance products,” Miller said.

Potential health risks for the entire 30 project

There doesn’t seem to be any research into the impact of the Whole30 program on health, but Hartwig explains that this approach may change your life, your tastes, your habits and your cravings. Once you find the wrong foods and remove them from the plate, your physical and emotional benefits will motivate you to permanently ban the food in your life.

However, the potential shortcomings of the programme are worth mentioning.

“I think Whole30 one advantage is that it can help people increase in nutrients and fiber intake at the same time, reduce the vegetables, fruits, lean and healthy fats such as nutritious food, reducing sugar and fat their unhealthy diet,” Dallas nutrition consultant Amy Goodson (Amy Goodson) said.

“But one of the disadvantages is that whenever you come up with a whole food group, you take out the main nutrients that the food group provides. In Whole30, dairy products are removed, eliminating the main source of calcium and vitamin D in the diet, which is needed for bone development and maintenance.

Related: 8 surprising signs you may be deficient in vitamin D

Goodson also emphasizes that whole grain foods are another missing link in Whole30, a great source of B vitamins, fiber and iron.

Although can really get these nutrients from other sources, but Goodson explained, you have to eat spinach ten cups of calcium, 4 ounces of Turkey is vitamin B12, 1.5 balls, 1 small banana potassium, and three-quarters of an ounce of salmon protein (more than 450 calories), in order to obtain 103 calories of low-fat milk (1%) (only 83 calories or fat free milk) nutrition.

Fruit and vegetables

Finally, the plan has only 30 days, and it doesn’t mean lifelong health. And the plan does not address some of the control issues – a major failure for many americans. Thirty days to eat better is a good start, but if you back to the way before the diet immediately, so in the grand plan, to improve the health of you is not much help. Unfortunately, this is often a common practice, especially after following a number of restrictions like Whole30.

Should you try Whole30 to help improve your health?

For many people, the overall 30’s direct and planned support resources are a great attraction. Many people say they feel better, as if they had basically reset their health after 30 days of eating.

But some people, such as those who can’t stick to a restrictive diet plan, may find eating too difficult.

Remember, this plan is not permanent. After the show, you will be able to introduce you to the foods you eat to determine which are best for you. The idea is that in this way, you’ll come up with your own custom eating habits that you can sustain for a lifetime.


Please enter your comment!
Please enter your name here