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.

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. While Whole30 is initially stricter, its first phase is time-limited and soon eases in its restrictions.

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.

Yet you're still experiencing troublesome gastrointestinal symptoms late into your program, or even after your Whole30 is finished. You might be experiencing bloating, flatulence, abdominal pain, diarrhea, and/or constipation, and possibly even headaches, fatigue, and mood instability.

The abrupt decrease in added sugar and processed carbs can leave you feeling lethargic, headachy, and brain-foggy until your metabolism adjusts. Cravings for the foods or drinks you've eliminated can also make you cranky, fidgety, and easily irritated.

Your 1-Day Healthy Whole30 Meal Plan

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.

If you follow the Whole30 mood calendars, like the above from Whole30.com, you know that days 10-11 are considered the hardest to get through. In fact, a high percentage of people quit during these next couple of days. But not us and not you!

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.

Is peanut butter okay on Whole30? ›

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.

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.”

In addition, there is no evidence-based research to support any of the health claims made by the Whole30 diet. Rather than eliminating foods completely, consider making gradual lifestyle changes, such as cutting back on calorie-dense foods and sugar-sweetened beverages.

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.

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.

“As well, you're not supposed to weigh yourself or take any measurements during the 30 days.” 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.