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

FAQs

What are the cons of the Whole30 diet? ›

Just One Bite

Here's the rule in a nutshell: If you think your less healthy treat is going to be so delicious, so incredible, so worth it, and then you take your first bite and discover it's not… STOP EATING.

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. By removing these from your diet, you are reducing your intake of “empty calories” and highly processed ingredients.

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.

“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.

Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included. Mash 'em up, roast them, or throw them in the skillet to enjoy. Just don't eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.

Ghee or clarified butter.

These are the only source of dairy allowed during your Whole30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program.

Yes, you can have your coffee. You're welcome. You can drink it black; add unsweetened compatible nutpods, coconut milk, or almond milk; blend in Bub's MCT oil; or add cinnamon or vanilla beans to the brew.

Reintroduction basics

Follow our Original Whole30 reintroduction schedule. Or, choose your own adventure and reintroduce food groups in whatever order you like. Just make sure to reintroduce only one food group at a time, and return to your Whole30 elimination phase for 2-3 days between each reintroduction group.

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.

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.”

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.

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.

While a good diet is crucial for health, bending the rules on occasion probably won't hurt. A tip you can try is the 90-10 rule. "Eat a healthy diet 90% of the time and splurge 10% of the time," McManus says. "Eating three meals a day for a week means 21 total meals: avoid splurging for more than two of those meals."

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.

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.