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

FAQs

What are the side effects of the Whole30 diet? ›

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.

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.

During the month-long elimination period, no cheating is allowed. It's recommended that you start the challenge over if you get off track. The founders claim that strict adherence to the diet allows your body to reset in isolation from certain foods that may cause inflammation, gut disruptions, or hormone imbalances.

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.

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.

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.

For 30 days, you will cut out all grains, legumes, soy, dairy, alcohol, added sugars, artificial sweeteners, and processed foods containing any of these ingredients; and load up on all sorts of vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats.

Chick-fil-A

They're off-limits because they contain ingredients like cornstarch, molasses, and soybean oil. Even the fruit cups contain added sugar, and the salads have ingredients like soybean oils and cornstarch.

IS POPCORN WHOLE30? No — popcorn is made from a whole grain (dried corn AKA popcorn kernels), and grains are eliminated on the Whole30 diet.

On Days 10 and 11, you are statistically the most likely to quit your Whole30. (That's why they're “the hardest days.”) By this point, the newness of the program has worn off, and though you've made it through most of the unpleasant physical milestones, you've yet to experience significant benefits.

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.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

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.

It's got only four ingredients: water, organic almonds, organic acacia gum, and sea salt. You've seen this in literally every grocery store, and now you know: Yes, you can drink it while doing Whole30. Silk's unsweetened vanilla carton is fair game, too.

Add a Whole30-compatible creamer.

One community favorite is nutpods, with unsweetened flavors ranging from French Vanilla to Toasted Marshmallow. Or try Bubs MCT Oil Powder, using an electric frother to combine—the longer you froth, the creamier it becomes.

“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. There's definitely some research showing that there's some crossover with eating disorders. Most of the time, [Whole30] is unnecessary.”

“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.

Sometimes, it's Whole30 (dull headaches, lethargy, queasiness - totally normal in your first week or so). Whole30 "symptoms" and everything else.