Whole 30 Diet

What Is the Whole30 Diet?

The Whole30 diet is a month-long elimination diet used as a nutrition reset. The central premise of the diet is that food should make you healthier, but it says many common foods found in Western diets—including sugar, alcohol, grains, dairy, legumes, and certain food additives—can be harmful to your health, well-being, and energy.

Proponents believe following the plan can help to:

· Heal the digestive tract

· Balance the immune system

· Eliminate food cravings

· Improve medical conditions

· Boost energy and metabolism

· Promote weight loss

· Change how we think about food and food freedom

During the 30 days you will consume whole, unprocessed foods, like fruits, vegetables, animal protein, nuts, and healthy fats. After the 30 days, you will slowly reintroduce off-limits food groups to check for reactions.

The aim of the program is to improve overall health not weight loss so it is recommended for not weighing yourself during the 30 days.

How It Works

When following the Whole30 plan, you will focus on eating whole, unprocessed foods including animal protein, vegetables, fruits, nuts, and healthy fats. At the same time, you will avoid grains, legumes, dairy, added sugar, artificial sugar, alcohol, and certain additives.

Rule are simple yet strict. Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few, pronounceable ingredients or no ingredients because they’re whole and unprocessed. Do not eat the foods to be avoided, even in small amounts, for 30 days.

What to Eat

Compliant Foods

· Meat

· Poultry

· Seafood

· Eggs

· Vegetables

· Fruit

· Natural fats

· Nuts

· Vinegar (except for malt vinegar)

· Coconut aminos

· Herbs, spices, and seasonings

Non-Complaint Foods

· Sugar and artificial sweeteners

· Alcohol

· Grains

· Legumes, including soy and peanuts

· Dairy

· Additives, including carrageenan, MSG, or sulfites

· Certain seed and vegetable oils

While the list of restricted foods on the Whole30 make up a large portion of the standard American diet and removing them may seem overwhelming, the foods allowed on the plan are plentiful and healthy.

All animal proteins (except dairy), vegetables, fruits, natural fats, most nuts, and most herbs, spices, and seasonings are allowed, which offers a lot more variety than appears at first glance.

The restrictions are clear cut and require reading labels to ensure you don't inadvertently eat off-limit foods:

· No added sugar, real or artificial. This includes maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, and sugar alcohols. Small amounts of fruit juice used as a sweetener in recipes, however, is allowed, and whole fruits are not restricted.

· No alcohol. Do not drink alcoholic beverages or eat foods prepared with alcohol, even if it is cooked out.

· No grains. This includes wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, amaranth, and buckwheat.

· Avoid most legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, peanuts, peanut butter, and soy and soy products (soy sauce, miso, tofu, tempeh, edamame, and soy lecithin). The exceptions are green beans, sugar snap peas, and snow peas because these are more “pod” than “bean.”

· No dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt. The only exceptions are ghee and clarified butter, in which the milk proteins have been removed.

· Avoid certain seed and vegetable oils. This includes canola (rapeseed), chia, corn, cottonseed, flax (linseed), grapeseed, hemp, palm kernel, peanut, rice bran, safflower, sesame, soybean, and sunflower.

· No carrageenan, MSG, or sulfites. If these additives appear in any form on the label, don't consume it.

· No baked goods, junk foods, or treats with “approved” ingredients.

Supporting Science

Doctors commonly prescribe elimination diets to patients with potential allergies, digestive problems, rashes, or difficult to diagnose symptoms.

The Whole30 eliminates many potentially problematic food groups for a month, then the foods are slowly reintroduced one at a time. Most people who follow a Whole30 diet discover some of these foods cause stomach upset, body aches, headaches, fatigue, rashes, or other uncomfortable symptoms upon reintroduction.

The program is based on research on how different nutrients can affect the body. Foods allowed on the plan must meet four "Good Food" standards. The food we eat should:

1. Promote a healthy psychological response.

2. Promote a healthy hormonal response.

3. Support a healthy gut.

4. Support immune functions and minimize inflammation.

Sugar and Artificial Sweeteners

Sweets are addictive and full of empty calories. Artificial sweeteners mimic sweets and are linked to various health conditioners including cancer, bowel disease, migraines, autoimmune disorders, and more.

Added sugar real or artificial does not promote a healthy psychological response, leads to mood swings, and contributes to inflammation in the body. In addition, sugar and artificial sweeteners are added to many seemingly healthy products, including canned tomatoes and fruit, bread, almond milk, and more.

Alcohol

Alcohol does not have any redeeming health benefits. It is a neurotoxin, addictive, and empty calories. Alcohol inhibits decision making so it's harder to stick to your diet and interferes with hormones, glucose metabolism, and gut health.

According to the authors of Whole30, any purported health claim of alcohol is canceled out by its negative effects and can be found in other foods. For instance, red wine is touted as heart-healthy, but the same benefits can be achieved by eating red grapes.

Seed Oils

Industrial seed and vegetable oils are high in omega-6 fatty acids. On their own omega-6s are not inherently harmful, however, when the ratio of omega-6 to omega-3 fatty acids become unbalanced, it can have negative health impacts.

In addition, these oils are temperature sensitive and more likely to go rancid, which changes the chemical profile of the oil and leads to oxidation and free radical damage.

Grains

Grains make up a large portion of the American diet and the elimination of grains, as recommended in the Whole30, sparks controversy with nutrition and medical experts. However, this is just a temporary elimination to give your body time to reset and determine if certain grains affect your health.

According to research, grains can be problematic for some people for a number of reasons: they are easy to overconsume, promote hormonal dysfunctions, and the proteins found in grains—both in gluten and gluten-free grains—are difficult to digest for many people. Grains are also calorie-dense.

Grains are typically touted as a heart-healthy source of fiber and nutrients, but the Whole30 creators point out that grains—and refined grains in particular—are not as good of a source of nutrition as vegetables and fruits. All of the fiber, protein, and vitamins in grains can be found in fruits and vegetables.

Eliminating grains and eating more whole plant material is not harmful and may actually pack more nutrients for fewer calories. For example, replacing 1 cup of regular spaghetti with 1 cup of spaghetti squash saves 190 calories, boosts intake of vitamins A, C, and B6, and contains almost the same amount of fiber.

Legumes

Like grains, beans, peas, lentils, soy, and peanuts are touted as healthy foods, but many people have problems digesting legumes. Legumes contain lectins and phytate, which may inhibit their nutrients from being absorbed during digestion.

In addition, soy contains phytoestrogens—plant-based estrogen—which can have a hormonal response in the body. Soy-based ingredients are very prevalent in processed foods, often found on labels as soybean oil and soy lecithin.

While the Hartwigs admit the scientific case against legumes may not be strong, they recommend abstaining from legumes for 30 days, and deciding for yourself once you reintroduce them.

Dairy

Despite milk's reputation as nature's perfect food—it has protein, carbohydrates, fat, and many nutrients—dairy products do not agree with everyone.

Milk contains the sugar lactose that many people lack an enzyme to digest (lactase, the active ingredient in Lactaid tablets), resulting in gas and bloating. Milk also contains the proteins casein and whey, which some people react poorly to.

Milk and dairy products can also contain hormones that disrupt the endocrine system, and promote weight gain.

As with other foods banned on the plan, personal reactions vary. Taking a 30-day break from dairy products will give your body a chance to clear all the dairy from your system so you can determine if you are sensitive to daily upon reintroduction.

Carrageenan

Carrageenan is a seaweed extract used to thicken processed foods. It's found in almond milk, yogurt, deli meat, and other unsuspecting places. Some people have an inflammatory response to carrageenan, so it is recommended to avoid for the duration of a Whole30.

MSG

Monosodium glutamate (MSG) is a flavor enhancer in processed foods that may have neurotoxic properties and promote obesity. Adverse reactions to MSG, including headaches, rashes, hives, and nasal congestion, have been reported since the 1980s.

MSG is hidden in foods under many names, including maltodextrin, modified food starch, hydrolyzed proteins, dried meat (i.e., dried beef), meat extract (i.e., pork extract), and poultry stock (i.e., chicken stock).

To find out if you are sensitive to MSG, avoid it during the Whole30, then reintroduce it after the 30 days.

Added Sulfites

Sulfites are a byproduct of fermentation and occur naturally in many foods. They are also added to processed foods. People who are sensitive to sulfites can suffer from skin rashes, gastrointestinal problems, and cardio and pulmonary issues.

Avoiding added sulfates during your Whole30, then reintroducing them can help you determine if they impact your health.

Recommended Timing

The Whole30 plan does not restrict the timing of meals, however, it recommends eating three meals a day and not snacking in between.

While the initial program lasts for 30 days, the reintroduction period can take time. It is recommended to add a food group back in for three days, eating several servings of a variety of foods in the group and remaining true to the rest of the Whole30 plan.

Food groups can be added back in any order, however, many people choose to do legumes first, then non-gluten grains, followed by dairy, and then gluten. In evaluating food upon reintroduction, it is important to pay attention to any symptoms, including gastric problems, rashes, body pain, or energy dips, that occur.

Pros and Cons

The Whole30 Program isn't right for everyone, but those who have completed the program praise its effectiveness in improving energy, mental clarity, and overall wellness.

Pros

· Eat wholesome, real food

· No weighing or measuring

· No fasting or complicated meal timing

· No essential special products or supplements to buy

· Improved energy, wellness, and mental clarity

· Coffee is allowed

Cons

· Very restrictive diet

· Meal planning and preparation required

· Difficult to follow in social settings

· No cheating for 30 days

· Must read food labels

· No sugar or alcohol may lead to physical withdrawal symptoms

USDA Recommendations

Whole30 has some benefits, but it does not meet the USDA recommendations due to the elimination of dairy and grains.

Eating right is a lifestyle, not a diet. When we consume a wide variety of nutritious foods, especially plant-based, it helps us maintain good health and the proper weight. The USDA recommends choosing the following nutrient-dense foods as part of a healthy diet:

· Vegetables and dark, leafy greens (kale, spinach, broccoli, Swiss chard, green beans)

· Fruits (apples, berries, melon)

· Grains (quinoa, brown rice, oats)

· Lean meats (chicken breast, fish, turkey breast)

· Beans and legumes (all beans, lentils, peas)

· Nuts and seeds (walnuts, almonds, sunflower seeds)

· Dairy (reduced fat milk, cheese, yogurt)

· Oils (olive oil, avocado oil)

Sources:

https://www.verywellfit.com/what-is-the-whole30-diet-4151897?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=16520303&utm_term=list_gl_ot_vft-default

http://www.healthytippingpoint.com/2015/06/vegetarian-whole-30.html