Whole30 Diet 2023: An Ultimate Guide For Beginners

The Whole30 diet has been gaining popularity in recent years. Many claim this diet has multiple health benefits, including

• Weight loss
• Energy levels
• Improved sleep
• Improved athleticism 

The diet’s founders promise that the Whole30 program will change your thoughts about food and taste buds. Proponents of the diet further claim that it can alter your emotional relationship with food and your body.

Whether or not the Whole30 program lives up to these claims is still up for debate. However, no doubt, making temporary changes to avoid junk food and processed foods can benefit your health. But what is the Whole30 diet? Read on to learn about this elimination diet, the pros and cons, tips, and sample menus.

Whole30 Diet Food List

Whole30 is structured into two phases: a 30-day elimination phase followed by a ten-day reintroduction phase. 

During the 30-day elimination phase of the diet, it is recommended that you eat natural, whole foods, including meat, seafood, herbs, spices, and eggs. In addition, you should eat lots of vegetables, fruits, and healthy fats. Remember that this portion of the program is only for 30 days, so don’t be intimidated by the list of foods you need to eliminate.

Below you will find different Whole30 diet food lists, including allowed foods, not allowed foods, snacks, and exceptions.

Whole30 Diet Allows The Following Minimally Processed Whole Foods

Unprocessed Meat

• Beef
• Pork
• Lamb
• Chicken
• Turkey
• Duck

Fish And Seafood

• Shrimp
• Salmon
• Swordfish
• Scallops
• Crab

Vegetables And Fruits

• All fresh and dried fruit
• All vegetables

Nuts And Seeds

• Nut milk
• Nut butter
• Nut flour 
• Except for peanuts, which are legumes

Fats

• Avocado oil
• Coconut oil
• Duck fat
• Ghee
• Lard
• Olive oil
• Tallow

Whole30 Diet Does Not Allow Any Of The Following Foods

Sweeteners

• Agave nectar
• Coconut sugar
• Date syrup 
• Honey
• Maple syrup
• Monk fruit extract

Artificial Sweeteners

• Equal
• Nutrasweet
• Splenda
• Xylitol 

Alcohol

Grains

Including whole grains and gluten-containing grains:

• Barley
• Bulgur
• Corn
• Millet
• Oats
• Rice
• Rye
• Wheat

Beans 

• Black
• Black-eyed peas
• Cannellini
• Garbanzo
• Great Northern
• Lima
• Mung
• Kidney
• Pinto
• Red

Peanuts

Soy

• Soy sauce
• Edamame
• Miso
• Soy lecithin
• Soy milk
• Soy protein
• Tempeh
• Tofu

Baked Goods And Treats 

Even if they are made with approved ingredients

Foods With Carrageenan Or Sulfites

Specific Foods That Are Not Allowed Include

• Bread
• Biscuits
• Cereal
• Granola
• Muffins
• Pancakes
• Pasta
• Tortillas
• Waffles
• Chips (potato, tortilla, plantain, veggie, etc.) 
• French fries 

During The Whole30 Elimination, The Following Foods Are Allowed As Exceptions

Ghee Or Clarified Butter

Fruit Juice 

Even when used as a natural sweetener, orange, apple, or other 100% fruit juices are compatible with the program.

A Few Legumes Are Permitted

• Green beans
• Snow peas
• Sugar snap peas
• Green peas,
• Yellow peas
• Split peas

Most Kinds Of Vinegar

Apple Cider Vinegar

Balsamic vinegar

Red Wine Vinegar

Rice vinegar

White vinegar

*** Malt-based vinegar is not allowed (it contains gluten)

Coconut Aminos 

This natural substitute for soy sauce is allowed even if you notice words like syrup or nectar on the label.

Reintroduction Phase

The second phase of the Whole30 program is the reintroduction phase. In this phase, you slowly add not allowed foods to your diet and monitor how they make you feel. This includes evaluating how the food affects your physical and mental health, metabolism, gut health, immune system, and relationship with food.

The best way to reintroduce not-allowed foods is to add one food group at a time. For example, you could start with gluten the first day after completing the elimination phase of the Whole30 program. Completing a food journal during the reintroduction phase may help you identify symptoms of offending foods. In this phase, add a column called “symptoms” to your food journal.

The Whole30 diet is designed to help your body heal from the inside out. To do this, it eliminates certain food groups that can cause inflammation and other negative symptoms. However, once your body responds and has had a chance to adjust, it’s important to reintroduce these foods slowly and, as stated, one food group at a time. This will help to pinpoint which food groups are causing adverse reactions in your body.

Getting back into a regular dietary routine does not mean you need to reintroduce all foods back into your diet. Some people may decide to only add in the food groups that their bodies respond well to. It is also preferred by the creators not to reintroduce food groups that you did not crave during the elimination portion of the diet.

Tips For Whole30 Diet

Protein

Often, people do not consume enough protein for their needs, especially in the morning. The amount of protein you need to consume in one day depends on age, activity, and the recommended dietary allowances. On average, this should be around 20% of your daily calories. For example, a 2,000-calorie diet should provide a minimum of 20% calories from protein or 100 grams.

 To obtain the recommended amount, try to eat one serving of high-quality protein at each meal. In addition to being highly filling, animal protein is a rich source of vitamins and minerals. Of note, it is essential not to confuse grams of protein with the weight of protein.

Oh, Nuts

The most common reason people complain that they do not see results on their Whole30 rules is that they overeat nuts and/or nut butter. While calories are not monitored on Whole30, if you consume a cup of almond butter each day, you will be adding nearly 1600 calories which adds up quickly considering many women do not need more than 2000 calories per day and men need 2500.

Beware Of Dried Fruit

Whole30 involves changing your relationship with food, which for some, means letting go of your sweet tooth. Sugar addiction cannot be broken by eating multiple servings of dried fruit daily instead of candy. Sugar is present in fruit, and dried fruit contains even more sugar than fresh fruit. Consume no more than two servings of fruit every day.

Fall In Love With Salad

The truth is that lettuce is mainly nutritious water. Additionally, you can add in more foods to increase its nutrition. For example, sprinkle seeds and fruit into your bowl and colorful vegetables. Also, try some grilled chicken or salmon and avocado for sources of protein and healthy fats.

Whole30 Diet Plan: Sample Meal

Below are some Whole30 meal suggestions for those interested in trying the Whole30 diet.

Day 1

• Breakfast: eggs, avocado, and sweet potatoes
• Lunch: grilled chicken breast, mangos, red onion, cilantro, and lime juice over a bed of spinach
• Dinner: vegetable medley, kale, and sausage stew

Day 2

• Breakfast: compatible ham, melon slice, and hashbrowns with onions
• Lunch: taco turkey stuffed portobello mushrooms
• Dinner: grilled salmon with bell peppers and avocados

Between meals, snacks help keep hunger at bay and keep you energized.

Whole30-Approved Snacks

• Plantain chips plain or with guacamole
• Celery with nut butter
• Tuna with compatible mayo and pickles
• Trail mix (without peanuts)
• Veggies and a handful of cashews
• Hard-boiled eggs
• Dates stuffed with nut butter
• Coconut yogurt parfaits
• Sprouted pumpkin seeds

Pros Of Whole30 Diet

Some people aren’t suitable for the Whole30 Program, but those who have completed it complement its effectiveness in improving energy levels, mental clarity, and general well-being. Before trying this eating plan, consider the pros and cons.

Nutrient-Dense

Many healthy, nutrient-rich foods are included in the Whole30 plan, including lean proteins, vegetables, fruits, and beneficial fats. As a result, it is common for people on this healthy eating plan to report feeling better physically, mentally, and emotionally.

May Reveal Food Sensitivities

In addition to identifying potential allergies or sensitivities, this diet also allows you to pinpoint foods that trigger your symptoms of distress. It is a clinical, time-honored method for identifying trigger foods and minimizing symptoms by using them.

Restricts Added Sugar And Processed Foods

Experts agree that eliminating added sugars and processed foods from our diet, as Whole30 recommends, can be beneficial. By reducing^[1] added sugar intake, inflammation, and illness are reduced, and overall health is improved.

No Restriction On Compliant Foods

Several foods are not allowed on Whole30. However, there are no restrictions on how many of the compliant foods you can eat, which means you can eat as much as you want of these foods without calorie counting. 

Neither fruits nor vegetables must be organic, nor must animal protein come from grass-fed animals. No unique products or supplements are required to begin the program, and you do not need to weigh or measure portions. Products eaten should be a variety of unprocessed foods that are high in dietary fiber.

Cons Of Whole30 Diet

Although the claimed benefits of Whole30 may appear very appealing, it is essential to remember that everyone should approach a new diet with caution and moderation. Speak with your doctor or registered dietitian before making significant changes to your diet or lifestyle.

Very Strict

The Whole30 program has some key components that align with a healthy diet. For example, the diet stresses eating minimally processed foods and increasing your intake of fresh fruits and vegetables. However, avoiding nutrient-dense foods like legumes, soy, and dairy may make it more challenging to meet all your daily nutrient needs.

This may create adverse health effects or nutrient deficiencies if you follow Whole30 for more than one month (which is not recommended).

Difficult To Maintain

While strict rules can benefit some people in resetting their eating habits, others may find them ineffective, as restricted diets without indulgences are generally not sustainable.

Those contemplating following this diet long-term should record their meals for a week or two with a column for emotions, one for food, and one for serving size. This type of food monitoring can help ensure your diet provides all the vitamins, minerals, and other nutrients you need daily, and start thinking about how your emotions affect your food intake.

Summary

In the Whole30 program, certain foods are eliminated from the diet that could be causing health concerns for some people. The most common reason people start a Whole30 is to lose weight or to identify foods that cause digestive problems.

The Whole30 diet allows you to eat real food such as meat, vegetables, fruits, nuts, seeds, and healthy natural fats. However, you must avoid the following foods: sugar, grains, legumes, dairy products, alcohol, and highly processed foods. While Whole30 is designed to last only 30 days, it would be difficult, if not impossible, to maintain long-term. In addition, continuing the diet long-term might mean losing some essential nutrients as it is a restrictive eating plan.

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