One Month of Whole30 Recipes (2024)

FAQs

What do you do after 30 days on Whole30? ›

Reintroduction helps you eat the broadest variety of foods in a way that feels joyful, sustainable, and healthy to you. After your Whole30, you'll know how to include foods that are special, delicious, or culturally significant in a way that still supports your health goals.

On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives. Although it would be difficult and very restrictive to maintain long term, the Whole30 is designed to be done only for 30 days.

The Whole30 program is an intense, 30-day dietary detox that requires you to hyper-focus on whole, minimally-processed, easy-to-digest foods. Notably, you can't have sugar, alcohol, grains, beans, soy, dairy, processed snack foods, or additives (or “healthified” versions of processed snack foods) on the plan.

You won't have to count or restrict calories, track your food, or limit your portions.

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.

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.

What about bananas? Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don't eat” list.

One of the primary modalities that Jessica employed was the use of low intensity aerobic exercise in the form of walking. She walked 14,000 steps per day in order to create a significant enough calorie deficit to begin losing weight. What's not super important is the fact that she walked specifically 14,000 steps.

Long Term Effects

If you continue to stick with a healthy dietary pattern incorporating green smoothies and plenty of vegetables, you can expect to maintain your results and even lose more weight. However, as you move away from the meal plan and add more solid foods back in, your caloric intake will naturally increase.

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.

Do you actually lose weight on Whole30? ›

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.

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.

It can take several weeks before you learn to trust the “hungry” and “full” signals your body is sending you—and you may not have been eating enough in the beginning, because you were afraid of all that fat. Many Whole30'ers report that they didn't feel or see “the magic” until day 45, 60, or beyond.

“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.

Dear N.D., When you see someone mention a “Whole7” or a “Whole10,” they're talking about taking on the Whole30 rules for a shortened period of time—less than the prescribed 30 days. There are times when this approach is really helpful, but it should be used carefully—and it's not a replacement for a full Whole30.