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

You'll avoid grains, legumes, dairy, alcohol, added and artificial sugar, and foods with common additives like carrageenan, MSG, or sulfites. You also can't use Whole30-approved ingredients to make treats, such as pancakes, bread, muffins, brownies, pizza crust, or ice cream.

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.

The cons of Whole30: Very restrictive, which may make eating out or socializing difficult. May be difficult to get adequate calcium for bone health.

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.

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.

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.

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.

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 ).

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.”

Basically, all fruits and veggies are acceptable on Whole30, so your favorite apples, bananas, berries, and the like are fair game. The same can't be said for your green breakfast smoothie, however.

Clarified butter and ghee are the only sources of dairy allowed during your Whole30, as they've had their milk solids rendered out. Plain old butter is not allowed, as its milk proteins could impact the results of your program.

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.

Many people also report improvements in symptoms (including digestive, joint pain and swelling, migraines, and anxiety), better sleep, and fewer cravings once they get through the first few days.

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.

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.

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