Who wouldn’t want to eat clean and follow a healthy diet? Many forms of dieting have currently been created, all having a common goal – improving health. And so, the same is for the Whole 30 diet.
The Whole 30 diet has not lasted any longer in the market, but the rate at which it is gaining popularity is breathtaking. It is a type of dieting that promotes cutting out alcohol, pulses, grains, sugars, dairy, and additives from the regular diet for 30 days. This results in a total change of lifestyle, according to its proponents. The Whole 30 diet is claimed to have several health benefits, while some people criticize it as one type of diet that cannot be sustained. Is this diet real and practical? This article explains in detail what this diet is all about.
What Is the Whole 30 Diet?
The Whole 30 diet is designed to be followed for a period of 30 days. It is a program of clean eating that comes along with several health benefits, including general good health and improved mental health. The Whole 30 diet was created 12 years ago by two certified fitness nutritionists who advertised it as the only way of stimulating your metabolism and eliminating barriers to clean eating.
The basis of creating this diet is that some kinds of foods may negatively impact on your health and physical performance. Therefore, it would help to avoid taking these foods to improve your overall health, reduce the negative effects of these foods, and enjoy long-term good health. The Whole 30 diet is followed by many with a goal of losing weight, while some use it to identify the foods their bodies can’t tolerate.
How Can I Begin and Follow the Whole 30 Diet?
Now that you have known what the Whole 30 diet is, its now time to start on it. But how can you do that? This is one of the easiest diets to follow right from the start. You are only expected to cut out any food that may pose some risk to your health for a duration of 30 days. After successfully completing the first 30 days, it is obvious that you will be missing and craving for foods that you had eliminated. Reintroduce them slowly, and never forget to look out for any side effects they may have on your health.
The Whole 30 diet is governed by some rules – strict rules, for that matter. This diet has a list of foods you are only allowed to take and another of foods that are off-limit. That said, there is no cheating during the 30 days of food elimination. And if at all you do, you must stop and start afresh from day one. The creators of this diet believe that the strict rules will help your body adapt to the elimination of foods that increase your risk of inflammation, digestive health problems, and hormonal imbalance. Compared to other diets, the Whole 30 diet doesn’t require you to count calories or measure portions. You are also required to only take your body weight on day 1 and 30 of the program.
What Foods Am I Allowed To Eat?
Since this form of dieting involves the “eat this not that” protocol, there are foods that you are supposed to eat during the entire 30 days. It is worth noting that these foods are minimally processed and they include:
Eggs – you can eat eggs of any type as well as products of eggs.
Meat and poultry – many varieties of meat can be eaten, including pork, beef, veal, horse, turkey, lamb, duck, chicken, and many more.
Nuts and Seeds – you are to eat any type of nut or seeds. However, you are to avoid peanut butter. I hope you know it’s a legume. Nut butters, nut milk, and nut flours you can also take.
Fish and seafood – lobster, calamari, scallops, fish, anchovies, crab, shrimp, any other kind of seafood you can take.
Vegetables – the Whole 30 diet does not eliminate any vegetable, so you are free to take any.
Fat and oil – coconut oil, duck fat, plant oil, ghee, and clarified butter.
Fruits – your priority should be fresh fruits, although dried fruits are also good.
When stocking your food store, try purchasing the minimally processed foods with a shortlist of ingredients you are conversant with.
Foods To Avoid on the Whole 30 Diet
During your dieting period of 30 days, there are certain foods you are to avoid completely, however much you love them. These foods include:
Alcohol – you are supposed to cut out spirits, wines, liqueurs, and all types of beers.
Sugars and sweeteners – the Whole 30 diet eliminates all artificial sweeteners, all products made of these sweeteners, raw sugar, agave syrup, honey, and agave syrup.
Grains –you are to avoid corn, oats, wheat, rice, and any other grain.
Soy – you must cut out products made from soy like soy sauce, miso, and all varieties of soy like tempeh, tofu, and edamame.
Pulses or legumes – the list of legumes and pulses is long, but, in a nutshell, you must avoid beans, lentils, peas, peanut butter, sugar snap peas, green beans, and snow peas.
Processed additives – you must avoid consuming food or beverage made with ingredients such as MSG, sulfites, carrageenan, or any other processed additives.
Dairy – while the Whole 30 diet allows you to take ghee or clarified butter, it considers milk from goat, cow, sheep, yogurt, cheese, ice cream, or any other dairy products, cut-off foods.
Additionally, the Whole 30 diet abhors smoking during the 30-day program of the diet. Weight taking is only allowed for day one and day 30. Therefore, you should not literally take this form of diet as a weight-loss strategy only but also as a way of shaping your mindset with regard to your relationship with food.
The Whole 30 diet has lasted for 12 years since its creation. It has helped many to reset their metabolism, lose weight, and reshape their mindset with regard to eating. It involves the elimination of certain foods like alcohol. You are only to measure your weight on the first and last day of the diet.