What is Whole30?
Many people call this a diet. And I feel that’s somewhat of a misnomer. I think it should be called the whole30 challenge or a whole30 reset because what it does is eliminate certain food groups very strictly for the first 30 days, and then allows you to gradually reintroduce them back into your diet and see how they affect your body.
What are the Rules?
There are eight hard and fast rules that you have to follow religiously during the whole30. If you break one of these rules and slip up, you have to restart the 30-day cycle because as the founders described in their book, it’s not just a reset of the diet that you eat. It’s an elimination diet. And if you read that.
What should be Avoided in Whole 30?
One of those foods and prematurely, that’s going to skew the results and you won’t learn as much from the 30 day period.
- Don’t consume any added sugars or sweeteners, artificial, or otherwise.
- Do not consume alcohol in any form.
- Do not eat grains. This includes wheat. Barley oats, corn, rice keen-wah, and buckwheat.
- Do not eat legumes. This includes beans of all kinds, peas, chickpeas, lentils, and peanuts. This also includes all forms of soy sauce. Miso tofu, Tempe.
- No dairy. This includes cows goats or sheep’s milk products, such as milk cream, cheese kefir, yogurt, sour cream, ice cream, and frozen yogurt. The only exceptions are clarified butter or ghee, no consumption of carrageenan, sulfites, or Ms.
- Do not try and recreate baked goods treats or junk foods with approved ingredients.
- You can’t weigh yourself or take measurements of any kind. This means no calorie counting as well.
What are the Claims?
Well, there are claims of improved athletic performance, sleep, fat loss, improved cognition, decreased food cravings. The majority of the claims really center around the fact that you’re going to have to improve your relationship with food that you’ll have a higher understanding of how food. It’s your body, what works, what doesn’t.
And because of that, you’re ultimately going to be a healthier person. I thought it would be beneficial to do what I like about whole30 and then state my concerns. And after that, I’ll give you overall guidance on what I would recommend to a patient.
My Favourite thing About whole30
1. No junk food
My favorite thing about whole30 is that it absolutely makes you swear off sugary over-processed junk food. if you can eliminate that alone, you’re going to see tremendous health benefits.
2. Weight loss
The whole30 come from just eliminating that it certainly can help with weight loss because if you’re going to go on an elimination diet where you’re taking foods out, especially foods that are quite unhealthy and contribute to obesity, odds are you’re going to be losing weight as a result. It puts a focus on real and whole foods because oftentimes when we’re doing.
3. Priotrizes whole food
We’re trying to find shortcuts and ways that we can still eat foods that are unhealthy. And over-processed, this really makes you focus and eat vegetables plant-based foods. And that seems to be at the core of whole30.
4. No weighing
I love that it takes the focus away from weighing yourself every single day and forgetting that eating. Well, it is not just about losing weight, but it’s also about being healthy.
And if we get too focused on the numbers, we can oftentimes neglect other factors of our diets that can contribute to health problems.
5. Consumer competency
It can increase consumer competency. What I mean is that you’re going to be more aware of what ingredients are found in your foods.
For example, many people don’t know that sugar is found in ketchup. Therefore catch-up is not a whole 30 approved food. Knowing those little insights and tidbits can go a long way. Even if you don’t follow a whole 30 for the rest of your life.
6. Self Awareness( Important in Whole30)
it can change your eating habits for the better by increasing awareness of how food integrates into your lifestyle.
For example, if you’re coming home every night and you’re having two glasses of wine to decompress after doing. You may find a different, maybe even healthier alternative way to decompress without needing alcohol.
7. Focus on Cravings
In addition, it can highlight how certain food choices can affect your cravings. It’s that gut-brain connection.
We sometimes talk about where if you eat a lot of sugary foods, it’s actually going to encourage you to eat more of that.
Now let’s Talk about Some Concerns in whole30
1. Too Many Anecdotes
Here’s my first and main concern with whole30. I think it puts an overemphasis on anecdotal evidence of people. Who’s had tremendous success with the whole30 platform. The next 30 days will change your life. They will change the way you think about food. It will change your taste. And will change your habits and your cravings.
It will restore healthy, emotional relations. With food and with your body, the physical benefits of the whole 30 are profound. A full 96% of participants lose weight and improve their body composition without counting or restricting calories. Also commonly reported consistently high energy levels, better sleep, improved, focus, mental clarity, and a return to a healthy digestive system.
Someone who’s been eating junk food, their whole. It has a disordered digestive system because they’ve been eating this junk. This can help, and this can change your life. But to make it seem like no matter who you are, this is going to change your life.
2. Too Much Hype
Patients who are suffering from diseases are really susceptible to any kind of marketing hype. That’s promising them a cure for this. On the cover of this book, it says more significant many people have reported the magical elimination of a variety of symptoms, diseases, and conditions in just 30 days.
And they go on to list a whole host of conditions, including eczema, psoriasis, chronic fatigue. Sinus infections, allergies, migraines, acid reflux, CRO, celiacs, IBS, bipolar disorder, depression, Lyme disease, endometriosis, PCOS, and even autism. They don’t outright state that the whole 30 is the cure for any of these conditions, because then they would be in legal trouble.
The fact that they’re even conflating the possibility. That whole 30 can be a treatment for autism or cure for autism. I think a borderline is a little bit ridiculous and again is doing a disservice to our patients.
3. May Worsen Dfeciencies
What I think is quite interesting is that some of the symptoms that a whole30 aims to remove can actually be caused by nutrition.
Efficiency and whole30 on its own can exacerbate some of these nutritional deficiencies. For example, imagine I have a patient who’s chronically fatigued and having difficulty with energy levels and sleep so on and so forth. And I find that they’re vitamin D deficient, but they have a very low vitamin D level.
Now eliminating all types of dairy will certainly exacerbate that condition, but had I not run these tests beforehand and the patient went on whole30 without consulting me.
4. Putting Junk food aside
Think about the negative outcomes that could have occurred putting junk and processed foods aside for a moment, the foods that you’re eliminating while on whole30 can be problematic to some people, but for most eliminating them will yield no benefit.
And it actually, some cases can fuel nutritional deficiencies or even exacerbate medical problems.
5. No long Enough
Something else that’s problematic is that whole30 tries very hard. Proper elimination diet, is the gold standard that doctors use in trying to identify food sensitivities. But while it comes close, it’s not exactly accurate.
For example, if we’re going to do a restrictive diet of any sort, we would do it for 90 days because that’s how long it takes for the immune system to sort of shut down its response.
6. Shotgun Approach
On top of that, I rarely jump to say let’s eliminate everything and see what sticks. It’s kind of a shotgun approach that may work in some instances.
But may also make a patient’s life so much more problematic than it needs to be.
And in their re-introduction protocol within the book, they say to introduce foods every two, three days, but then they go on to say, to contradict themselves that you may have a negative reaction a week later. So at that point you’ve already introduced three foods.
How do you know which one is causing a negative reaction? It really becomes problematic that this is not done in a systemic way as we would do in a medical setting.
8. Long Term Success
And finally, I’m not a huge fan of restrictive diets. Like the. Because generally, they don’t have long-term success rates. And I fear that there could be psychological problems that develop.
When you say to yourself, you absolutely can have a single cookie or you’re a failure. I mean, that sort of anxiety is not good for anybody, especially those who are prone to disorders.
So what’s my overall take, uh, on this whole30 challenge. I think it’s quite interesting and cool to be able to give yourself a test of willpower for 30 days. The main proponent of removing junk food, processed foods, increasing whole foods in your diet. So I totally agree with whole30 on that.
Is this right? Have you checked everything else that could be contributing to your symptoms once you do that, and you have the all-clear from a registered health professional, by all means, check it out, let me know how it goes? The whole 30 isn’t for everybody. And it’s not perfect, but there are certain core principles within the whole30 that are absolutely ideal for everybody.
And I think by following it, learning a little bit more about our own. That can actually do some good. So I’m a fan. I want to try whole30 myself for the next month. I’m going to do exactly as it says, follow those eight principles, and I’m going to blog along the way, letting you know how, how my little journeys going.
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