Photo by Sharon Benton
Note: This is part 1 of a series I will write as I gear up to do another Whole30 starting March 1.
The Whole30. You may have heard of it before, but quickly shuddered away the thought. No wine?? No bread?!? While, both of those things are true, I've found that the benefits of doing a Whole30 far outweigh your morning scone.
If you haven't heard of it, it's a great way to reset your body and mind when it comes to food. Melissa Hartwig, goddess and founder of Whole30, started this movement in 2009 and released her NYT bestselling book, It Starts With Food, in 2014. Whole30 has continued to grow as a cultural phenomenon and has been praised for eliminating many physical ailments in people's bodies like diabetes, high cholesterol, chronic joint pain, acne, and the list goes on. And yes, it has also been credited for helping many people shed those unnecessary pounds around the middle, although that should not be your primary intent of doing a Whole30. Weighing yourself is discouraged.
Have I piqued your interest yet? If so, read on. I will try to simplify the Whole30 as much as possible so you can get started quickly and painlessly. Well, painless may not be the right word if you have a special love for Ben & Jerry's Chocolate Fudge Brownie as I do.
What is Whole30?
In the simplest sense, for 30 days you will eliminate all processed foods and replace them with whole foods. This is not a diet you exercise long term. It's simply 30 days to reset your habits and to identify what types of foods your body craves when under stress, and what types of foods cause negative symptoms in your body.
The majority of us have a very emotional relationship with food. We're reaching for that [insert guilty pleasure here] at 9:32 at night as we relax and catch up on Hulu as part of our winding down routine. Or, the more stress we experience, the more sourdough loaf makes it into our belly. Whole30 will help you make better, healthier, more conscious decisions as you go about your day.
What can't I eat on Whole30?
"So, I can't have bread or half and half... or cheese!??" Now before you go down the path of worrying about what you can't eat. Let's start with what you can. On Whole30, you can eat organic, preferably grass-fed versions of:
Meat, poultry, fish, seafood—and yes, (sugar-free) bacon! Can I get an amen?
Eggs
Vegetables including white potatoes
Fruits
Nuts (Fun fact: peanuts are not a nut; they're a legume)
Seeds
Herbs
Spices
Seasonings (as long as there is no added sugar or MSG)
Healthy fats (e.g. olive oil, coconut oil, ghee, avocado oil)
Canola oil (this helps greatly when eating out because most restaurants use it)
Caffeine
Ruminate on that for a minute. There are literally hundreds of things you can eat, and coffee!
Ok, what you can't eat:
Dairy
Sugar
Grains
Legumes
Alcohol
Notice how the list of things you can't eat is much shorter than what you can?
I'm not going to lie, eliminating alcohol is the hardest for me because this Mama loves a glass of wine or craft cocktail here and there. But, the first time I completed a Whole30, I did it over my birthday and anniversary. I knew if I could successfully complete a Whole30 over these "special" days, then the chances I'd stick to a better way of eating long term were higher. You can do it too!
So, can I eat grain-free bread and chips on Whole30?
I'll give you the official Whole30 answer, and then my answer. First, let me define a couple terms in Whole30 language—SWYPO and "food with no brakes".
SWYPO is an acronym for sex with your pants on. This means that the grain-free muffin that is technically compliant is good, but it's not that good.
"Food with no brakes" is exactly what it sounds like. The popcorn, crackers, chips, ice cream, etc. It's the food that you start eating and before you know it, you've finished the bag or you're staring at the bottom of that ice cream pint.
Official Whole30 answer:
If you spend your Whole30 just looking for the best replacements for your favorite go-to stress foods, you're not breaking your emotional relationship with food. Then after Whole30, you'll go right back to that Ben & Jerry's. So, Whole30 discourages options like this.
My answer:
My first Whole30, I followed it very strictly. I read every label and avoided all SWYPO foods. My second Whole30, I was chasing two kids under three and gave myself much more grace when it came to my choices. My philosophy is if that RXbar is your fastest, easiest option to have a little breakfast in the morning on your way out the door, it's better than grabbing a piece of toast or yogurt. Don't kill yourself following all of the rules if it's too stressful.
What's the difference between Paleo and Whole30?
It's a great question because at first glance, they seem pretty similar. Paleo is also focused on eating whole foods; but, paleo is a long-term philosophy of eating like our paleolithic ancestors did and is less strict than Whole30. For instance, if necessary, you can have 85% or higher dark chocolate, red wine, and tequila all in moderation.
Whole30 on the other hand is taking 30 days to reset your diet. It's not intended to be long term and eventually you'll slowly reintroduce foods to assess how your body responds. For example, the last Whole30 I did, I noticed when I reintroduced dairy and grains, I felt cramped and bloated. So, I generally avoid those foods. Or, if I choose to have them (like the delicious and completely worthwhile fontina and mushroom grilled cheese I had yesterday from Americano), I know what I can expect as a result.
Some people reintroduce dairy and have no reactions whatsoever, so they will continue to eat it after a Whole30. Some people notice they can't eat anything based with cow's milk, but can with goat's milk. You get the idea.
Is Whole30 low carb?
Not at all. And this is a huge distinction between Whole30 and something like the Keto diet.
On Whole30, you'll probably want to ensure you have enough carbs (unless you'd like to lose more weight) and healthy fats in your daily intake to ensure you don't feel hungry all the time. Starchy fruits and vegetables like squash, sweet potatoes, bananas, etc. are great fillers and Whole30 compliant.
Can I do a Whole30 pregnant or nursing?
First off, I am not a nutritionist or doctor so there are much more qualified people to guide you than myself. Check in with your doctor before starting a Whole30 as everyone's situation is unique.
That said, the short answer is yes. But, you'll want to make some modifications to ensure you and your baby are still getting everything you need. It's important to listen to your body and especially to avoid trying to lose weight while pregnant. If nursing, it's also important to incorporate more carbs to ensure you don't negatively impact your milk supply.
My second Whole30 was a few months after my son Mikael was born. I was still nursing, so I was very conscious of how my milk supply was being affected. I ate a lot of starchy vegetables, but I also decided to incorporate white rice, which is easier for your body to process than brown rice. The white rice guaranteed I had enough carbs everyday. Technically, you could say this is no longer doing a Whole30. I say this was doing a Whole30 while still putting my baby's needs first.
What are negative symptoms I might expect on Whole30?
You will likely experience some physical symptoms as your body adjusts to eating differently. These could be headaches, crankiness, drowsiness, and so on. This will pass. You can think of it like this.
Sugar actually triggers the same portion of your brain that cocaine does (yep, I went there). So, your body becomes addicted to sugar for many of the same reasons people become addicted to cocaine. Eliminate the sugar, and your body is going to go through some level of withdrawal. But eventually, your body will adjust and you'll feel much better!
Others have also found that doing the Whole30 made them become overly obsessed with food. Now, instead of thinking about food just a few times a day when hungry, they were thinking about it all day long. It didn't feel healthy.
You have to decide what is best for you when attempting the Whole30 and it's ok if it doesn't work for you. Find something that does.
What are positive symptoms I might expect on Whole30?
In my experience, the most positive symptom was a healthier relationship with food. I make much more conscious choices now as opposed to just eating what's in front of me. I was that person that if you put a bowl of chips and salsa in front of me, I would ingest every last crumb no matter how full I am. But because of Whole30, I can more easily pass on the chips or midnight ice cream because I no longer need it to satiate some emotional or physical need.
Other symptoms include:
Less inflammation, which is linked to many diseases and discomforts
More energy
Better sleep
Less bloating and cramping
Less weight
Check out the Whole30 testimonials to read people's personal stories. They're very motivating especially if you suffer from autoimmune diseases and/or chronic pain.
What should I do before starting Whole30?
Clean out your pantry and fridge of all the SWYPO and "food with no brakes" options.
Consider meal planning or batch cooking so you're less likely to be caught off guard. Will share more about my approach later in the series.
Have a really nice glass (bottle) of wine.
What are helpful resources for Whole30?
The Whole30 website is full of helpful material that will go into much greater depth and give you the official word on all things Whole30. Here are some additional resources:
It Starts with Food: The official Whole30 bible written by Melissa and Dallas Hartwig
Whole30 Fast and Easy: Latest Whole30 recipe book written by Melissa Hartwig
Nomnompaleo's 90 days of Whole30 recipes: This is a great Whole30 recipe index, particularly if you enjoy using your Instant Pot.
Whole30 Healthy Mama Happy Baby: Official Whole30 resource for pregnant or breastfeeding Mamas.
Official Whole30 approved products: There is a short list of off the shelf products that Melissa Hartwig has deemed Whole30 approved. Most can be found at Whole Foods or Thrive Market.
Whole30 recipes Instagram: Tons of inspiration from guest bloggers of delicious Whole30 recipes.
Whole30HMHB Instagram: Great information for pregnant or breastfeeding moms while doing Whole30.
In part 2 of this series, I provide several tips to make your Whole30 as easy and most successful as possible. In part 3, I share my weekly shopping list along with some fast and flavorful recommendations to prepare meals. And, part 4 is all about what you should think about after a Whole30.
