***Check out The Whole30 Version 3.0, active now!***
Last year, we proposed a squeaky clean eating program designed to “change your life in 30 days”. The response on the blog was overwhelming. Hundreds of people participated, following the “rules” inspired by the experience we had when we completed our own 30 day nutritional program. It wasn’t long before testimonial after testimonial began rolling in – body composition started changing, gym performance went through the roof, medical biomarkers began to improve and a whole bevy of physical ailments and conditions were miraculously “cured”. In July 2009, the Whole30 was born, and became the foundation of the nutrition for our Whole9 practice.
And now we’re back almost one year later to launch the program again. First timers are welcome. Repeaters who may have started off strong but slipped back into old habits are encouraged. Bring your Mom, bring your book club, bring your whole gym… because for the next 30 days, the Whole9 site is your nutritional source of motivation, support, advice and direction.
THE SUMMARY
Certain food groups (like grains, dairy and legumes) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent (or non-existent)? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you train, or are pretty lean but still have a little extra puff on your midsection? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you? Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense, nutritionally sparse food groups for a full 30 days and let your body heal, recover and reset from whatever effects those foods may be provoking. What, exactly, does that mean? Super strict, by-the-book, 100% Whole30 for the next 30 days.
WHY?
First and foremost, this will change your life. We cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.
WHAT?
So what does “Whole30” mean? This is the plan we have created, in as much detail as we can provide.
Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
6. Do not drink alcohol, in any form.
7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold. This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.
A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including in moderation.
1. Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
2. Nuts. We do not want you cracking out on nuts and nut butters, people. Sunbutter is acceptable – buy the organic (no sugar added) if possible.
3. Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
4. Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
5. Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
6. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.
HOW?
Now that you have the basic plan, you need to know how to implement it. It’s simple, actually.
Start now. Today. This minute. Count out thirty days, go immediately to your local health food store, farmer’s market or grocer and stock up on things you’ll be eating. And then… go. Cold turkey, just start. It’s the only way to do it. If you give yourself excuses or reasons to put it off, you may never begin. Do it now.
Your only job for the next 30 days is to focus on food choices. You don’t need to weigh or measure, you don’t need to Zone. Just figure out how to eat like this in any setting, any special circumstance, for the next 30 days. Your only job? Eat. Good. Food.
The only way this will work is if you give it the full thirty days. Anything less and you are selling yourself – and your results – short. The first few days (at least) will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two… the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome. Stick with it, be patient with yourself, and commit to the full program.
This is not a “challenge”. If you’re just looking for a 30 day test of mental toughness before going back to your beer and pizza on day 31, go somewhere else. We want you to THINK about what you’re eating, why you’re eating it and how it makes you feel every step of the way. We want you to think about what you’re NOT eating, and how those foods may have been negatively affecting you. And we want you to commit to sticking with it for as long as it takes for the magic to happen.
At some point, we promise you… the magic will happen. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – even if you don’t cut calories (and we encourage you not to). Your performance in the gym will improve, and your recovery will skyrocket. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… things that you will come to realize DO taste good, and are both satiating and mentally satisfying.
The final caveat: this requires full buy-in, and 100% commitment. That means no cheating. Just ONE “cheat” could irritate your digestive tract and promote an inflammatory response, or provoke an insulin spike which sends you straight to the nearest vending machine for a Coke. A single cheat will ruin the effect of the “reset button” you are trying to push. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. The only way this will work is if you give it the full thirty days, without a single, solitary “cheat”.
WHERE?
Right here on the Whole9 site. Come to our house, sign up for the month and post back here as often as you like. We’ll provide the forum for the next 30 days. Post your progress, your results, share good recipes, ask questions. Tell us how good you look, how much better you feel, how much energy you have. Inspire each other. Support each other. Fist bumps all around for those of you who finish out the full 30 days. Right here, right now. Let’s do this.
TOUGH LOVE
Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here)”. This is for you.
1. It is not hard. Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. Because if we (Dallas and Melissa) can do this while living out of a car on our road trip, relying on a restaurant or a cooler for 90% of our meals, while constantly socializing for business, YOU HAVE NO EXCUSE. It’s only thirty days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime. So suck it up and join us.
2. Don’t tell us you “slipped”. Unless you physically tripped and your face landed in a box of Krispy Kremes, you DID NOT SLIP. You made a choice to eat something of poor quality. It’s always a choice, so do not phrase it as if you had an accident. Commit here, 100%, for the full 30 days, or go somewhere else.
3. You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company outing or the Fourth of July does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 10th grade.
4. This does require a bit of effort, people. If you’re cutting grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are balanced, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. There are a ton of good resources search-able on this site, and Googling “Paleo Recipes” is a great place to start. We’ll give you plenty of resources here, but take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on chocolate milk.
SUMMARY
If just one person changes his or her life – just one – this entire series of posts will be well worth our time and energy. If this is anything like last time, hundreds of you will take this seriously, and see amazing results in unexpected areas of your life. We want you to participate. If this is the only commitment you make this year, do it. It’s that important. We believe in it that much. It changed our lives, and we want it to change yours too.
There are plenty of “Paleo challenges” out there – things that sound a lot like the Whole30, that promise you’ll “look, feel and perform” better. They give you more of what you want – arbitrary points or a burpee penance for cheating, acceptable alcohol choices “if you must drink” or dark chocolate approval if it’s “pure”. But here at Whole9, we’ve built our entire business around telling you what you need, not what you want. We will not pander to you here. We will tell you what we know to be true, based on literally hundreds of testimonials and clients’ real results. Programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term. They don’t teach you anything about how the foods you are eating are affecting you, and they don’t do anything to help you change your habits, patterns and behaviors. The Whole30 program has been in motion for almost a year, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.
Post questions to comments. Post your commitment, if you’re up for it. (Just make sure you re-read the Tough Love portion again before you sign up.) Start the Whole30 with us today.
Welcome aboard.
I am starting the 30 day paleo challenge tomorrow! I’ve been eating zone since January, but I’m really excited to see the progess I’m going to make by going truly paleo. I know this is going to be life-changing, and something I’m going to implement for the rest of my life.
Thanks for all the support and resources that Whole9 offers. Believe me, I appreciate it.
-Lauren
My challenges: No ‘paleo pancakes’ or black tea for 30 days. Bring it.
I’m in. But oh man will the first few days of no cream and no dark chocolate be TOUGH. My 2 weaknesses…
Thanks for posting this. I came across this site from Robb Wolf’s site. I have been spending almost every minute I’m on a computer reading through the archives of your site. I kind of unintentionally started the Whole 30 last month, but dropped out about 3 weeks in. I was really only sticking to it about 85% though. I still was able to feel a great improvement in my energy levels and noticed how my skin had cleared up. I only lost about 5 pounds though. I’m confident that this time around things will be better. I spent a large chunk of today driving around, stocking up on Good Food to last me 2 weeks until my next payday. I’m also going to be doing the PTP during this time as well. I’m going to be making this my lifestyle from now on…which I know will greatly improve my overall health.
Thanks for putting up this site, it’s great to have this resource for someone who is going at it on their own.
I’m in, 100% paleo for 30 days (and then the rest of my life) bring it on. I’m more then ready for this.
Melissa – It was your initial Whole 30 a year ago that got me on Paleo and had me telling everyone in our gym about it. I had just started crossfit too and WOW what progress I’ve had over the last year thanks to both.
Over the past year I have actually stayed mostly paleo and then experimented with Zone/Paleo too. Both are good but Zone gets tough when life gets hectic. Paleo is great because there are no excuses. Take a look at the spread on the table and I KNOW what’s in or out – no question. Heck I’ve even rolled through a gas station and found something to stay on track. It can be done!
I’m basically giving my testimony that THIS WILL WORK PEOPLE!! I know I’ll be giving another in 30 days for more improvement. Just want to say thanks for the challenge and motivation. I’m looking forward to kicking out the little things that have slipped in and get hardcore again!
I have been anywhere as 90% – 95% paleo all the way down to not at all paleo over the last few months. Everytime I come to your site, I reread the Whole30 post. I want to do it all the time. So, I believe it is time to get my act together and do the damn thing. So here I am pledging my next 30 days to paleo. I look forward to the ups and the downs of this transformation.
Just wanted to give a shout out to all the new people joining us, prepare for a frickin’ awesome time the next month! As long as you stick to it you’ll be glad in ways you could never have imagined. It’s totally worth all the effort it takes to start forming good habits. This WILL make you healthier. So do it!
Also, if you’re new to doing this… POST. It’s so much easier to stick to things when you can get fired up about what other people are doing, and know that you’re not the only person choosing to make themselves healthier. So post, and become part of an awesome community!
I’m in for the Whole30.
Giving up green tea this time.
Off in search of organic Sunbutter.
I am in!! Starting this minute!
I’m with you. Going to do it!
I’m in. Good bye to chocolate, champagne and cream, my last 3 holdouts. Hello to feeling better.
Count me in. I’m graduating with my master’s degree in library science today, and going on vacation to OBX tonight. What better time to cut the bullshit? Any dietary plan that endorses avocados is alright in my book.
@Jeannie….I am with you on those three hold outs. They were mine as well! Good luck!
Melissa or Dallas….what are your thoughts on the So Delicious coconut milk ( not the other products like the “creamer” or “yogurt”) just the milk?
Thank you!!!
This is great timing for me. I just discovered substitute “paleo” baking and have been doing/eating a little too much. I’m ready to be done with flours and sugar of any kind.
I’m on Day 25 of my personal Whole30 challenge right now… I’ve lost 10 lb and increased my deadlift PR by 25.
Best. Thing. Ever.
Did the 30-day challenge in April with amazing results and spent the last couple of weeks testing out some of my old favs to see how I respond to them now…bread pudding with carmel sauce + hazelnut latte = ringing ears and no balance! Unbelievable difference when I eat paleo versus when I go with a piece of pizza or a cheeseburger. I realize now that I probably always felt crappy eating my old diet, but when you’ve felt crappy for 40 years you think that’s normal. I’m excited that they’re starting another community challenge here, didn’t discover this site until early this year so missed last years challenge. I’m joining everyone for the next 30 days to really work on changing the habits, I’m already sold on the value of eating right. Good luck everyone, you will be AMAZED at the transformation you go thru over the 30 days.
I’m in, right this moment, no excuses, no cheating. I need a good reason to fix my diet once in for all and make it a permanent lifestyle choice.
I am in, been working my way into Paleo over the last month or so. My 3 big hangups are peanut butter, diet soda, and crystal light green tea. Ready to give it 110% and see the full effect of it. Discovered Sunbutter last week and that just might be the ticket to getting off the peanut butter(aka “crack”), LOL…Cold turkey no caffeine just might hurt a little bit, but it will so be worth it to cut out all the artificial sweetners…..Thanks for all your work guys
I’m in. I did 3 weeks of 100% before falling off the wagon last time areound, and I really want to go the whole way this time! I’ve got a much better plan this time and am feeling pumped about seeing what I can do in 30 days. Thanks for the inspiration Melissa and Dallas!
@EVERYONE,
Welcome aboard! We’re thrilled at the enthusiasm you guys are showing, and we’ll be with you every step of the way. We’re (still) on the road, so we spent the first part of Day One drinking our coffee with coconut milk (though I plan on doing it black from now on) and eating what my Mom calls “a meal of ingredients” from the cooler in the back seat. We’re planning on a delicious meal that we’ll cook ourselves (hopefully) tonight. And… for those of you who already have completed a Whole30, thanks for posting your testimonials and for expressing your support!
A couple of comments:
@Diana,
We’re okay with the ingredients in the unsweetened So Delicious coconut “milk”, but liquifying a good thing like coconut, in our opinion, makes it inherently less satisfying, and means that you miss out on some of the good stuff in the food itself. (The same concept applies to almond milk, etc.) We’d rather you eat the coconut or coconut milk.
@Lee,
Go easy with the Sunbutter, too. It’s crackalicious, but that doesn’t mean it’s a free-for-all. We think it’s important to vary your (good) fat sources, so getting 90% of your daily fat from Sunbutter misses the mark. (Yes, we know how good it is.)
@Emily,
Congrats on your DL PR! That’s a great (tangible) proof of how much healthier your body is. Nice work.
I’m in! It’ll be great to have the group to experience this with. I’ve been doing about 90% paleo for the past 7 weeks, but I’m curious to see how much healthier my body can become by going 100%!
I am excited about what the next 30 days hold. I have a couple questions. I don’t see potatoes mentioned at all, what are the thoughts on potatoes especially sweet potatoes? Are there any restrictions on other kinds of Tea green, herbal, fruit etc. Lasting I thought wine was permitted by Paleo why the restriction? (just trying to make educated choices). Thanks.
Melissa and Dallas – LOVE version 2.0, in fact it sounds a lot like what we’ve developed for our second time around here at Crossfit Ramstein (Although nothing comes close to the Whole30 original): http://www.crossfitramstein.com/wp/?page_id=2354
(Notice there’s some Whole9 love in this post too!)
We’re trying some different things this time and also trying to get more people involved. I’ll definitely keep you posted on our progress. Personally I’ll be playing around with some intermittent fasting, playing with fat sources a bit by limiting nuts and favoring avocado/olives/coconut, and I’m considering giving up coffee for the 30 days as well (even though I really only drink it 3 times a week now anyway). I’ve got some trans-continental travel scheduled in June during our ‘challenge’ too so it’ll be interesting! T-14 days till the start!
Thank you so much for what you do, and for sharing it for FREE on your site for people to incorporate/emulate. Whole9 is awesome!
@emily- congrats on the DL PR!
@JB- Potatoes are a no, go. Not only are they big balls of starch (which can actually cause higher insulin spikes than an equivalent amount of table sugar from what I’ve heard and seen), but they’re also nightshades. Sweet potatoes are better, though they’re usually used in a PWO type environment. As for the wine, it’s pretty good, but they whole point of the challenge is to do a complete, 100% reboot of your system, and having alcohol will mess that up, even if it’s just a glass of wine.
I’m sure Melissa or Dallas or someone who can explain it better will chime in later, just wanted to give a heads up!
Here I come Whole30!
Way back when I started watching what I eat, I was doing the Zone. Then I switched to Paleo. Since that switch, I have been a bit confused about exactly what fat sources, and how much, I should consume. I take fish oil each day, and try to eat avocado often, but I rely on almonds for most of my fat source. They are relatively cheap and easy, but I get the drift from this post that I should be relying on some other sources. Please, enlighten me. Should I rely on the natural fat on my protein sources or something else?
I’m down for the challenge.
Ok, I’m in, 100% paleo for the next 30 days. Starting, now!
Count me in!
I’ve been following your blog for about two months and changed my diet considerably. I’ve already dropped enough body fat that other people have noticed. Energy levels are up and workouts are great. I can’t wait to see what 100% Whole30 is going to do.
I am onboard with this. I triied this a few months ago starting a thread on the Crossfit board for support. I made it a couple weeks then but now I AM going to do the whole 30.
I am onboard with this. I triied this a few months ago starting a thread on the Crossfit board for support. I made it a couple weeks then but now I AM going to do the whole 30. 3-2-1- go
I’m ready to take on this challenge
I’ve been trying to stick to Paleo for about a couple months now, but always seem to “slip” after about 10 days. I’ve been able to get back on right away, but they are so frustrating and I would like to be able to go the whole 30 days and then continue on past that! Your comment about tripping into the donuts was the best and made me laugh out loud! It is such great motivation for me to stop my annoying “slips”. Best of luck to everyone!
I am thrilled that I found this website. I want to wish everyone the best. I am currently getting over (hopefully) or working on getting over mono, which this challenge will give me something to focus on while I am at home resting. Not being able to CrossFit or do yoga is driving me crazy. I watch what I eat but I know I can do much better.
What is your opinion on doing the challenge pregnant? I’ve flirted with paleo since going gluten-free 2 years ago, but since getting pregnant the sugar and “gluten-free” goodies not to mention a whole lot of dairy have crept (flooded) my diet.
I’m 6 months pregnant, my concern is friends who tell me detoxing will send the released toxins to the baby and the intense cravings I sometimes get (ice cream mostly). Any feedback is welcome!
So excited to start! Today, Monday, is my first day!! Giving up coffee and sugar free gum, so this will be interesting. I’m excited to see the results from giving up my pack a day gum habit. It’s going to be fun.
Be safe on the road.
xoxo
Jenn
I am on Day 26 of my first Whole 30. I’ve now got 4 others in my circle of family and friends on board – I am working on bringing more along! I feel great. Energy levels are fantastic. Just recently noticed that I haven’t really had a “bad mood” or down-ish day in awhile. That’s pretty cool. Lost 8 pounds in starts and stops (like lost 4, gained 2, lost 3, gained 1, etc.). But I look great – clothes are starting to get loose and I feel pretty darned sexy!
My one question is this – sleep! Help. My sleep has really been wacky for the past month. From crazy dreams to getting really sleepy around 7 at night, it’s been quite a ride. For the past week I cannot sleep past 4:30 – 5:15 a.m. This is really starting to be a bummer. Any idea what’s up? This happens whether I eat a solid dinner or not.
Best,
Whittney
Dallas and Melissa,
I am in starting Monday 5/17 and I appreciate you guys starting this up again. My diet has been probably 80% paleo but I seem to fall off the wagon after about a week and have to get started again. When I fall off it can be pretty bad, like jumping in that box of Krispy Kremes and only coming up for some air and another box! Biggest challenges will be Coca-Cola in the afternoon and quick and easily avaialble sandwiches (bread) for lunch. I’m really looking forward to seeing what 30 days will do.
@JSpice – I thought I was the only one with a pack a day sugar-freem gum habit! I’m kicking it as well as my daily protein powder and the occasional protein bar. Day 1 down.
I’m in! I started eating clean early last week, but made the commitment fully on the 15th when I did not go to Lenny’s Sub Sandwiches the way I always do for lunch on Saturday. I have had mild pain my gut since I started, but I can do this. I’m tired of being the guy with the biggest belly at Cross Fit North Fulton.
Hey! I’m in and really excited.
But I have a question: What about herbal teas? I really love fennel and peppermint tea (with fresh peppermint leaves).
Great timing. I just heard you two on Robb’s podcast, and I was reading the original Whole30 post when I found the 2.0 version. I’m in.
My wife and I did this back in December 2009, and never looked back. We have since put my parents and some friends on it as well, and it has changed lives. It’s no joke what this can do for you if you give it a real commitment.
The first 2 weeks or so are hard and it may be a struggle at first, but it only gets better. After 6 months of this, it’s still getting better. We find new recipe’s every week that we are excited to try, and the food is fantastic.
It’s absolutely worth doing. Give it 30 days and you won’t regret it.
Did this last year with mixed results where weight was concerned but I did feel great by the end and was hitting PRs, so might as well do it again!
I’m almost certaint that one sweet potatoe a day (preferably in the morning) is fine even during the whole30 phase, but I’ll wait for the final answer here from our leader.
My question is really about the potential calcium deficiency that can result from this diet. There is some calcium in greens but you would literally need to eat a truckful every day to get what you need. So, I think it makes sense to supplement with a good calcium supplement (one with magnesium, vitamin D and other trace minerals) that is gluten free.
I began Whole30 5.15.10. I’ve been 90-95% Paleo since mid-August 2009. I’m cutting my “occasionals”: dark chocolate, caffeine, cream, & aged-cheese. What’s going to be hard for me is quitting the nightshade veggies (peppers, tomatoes, etc.). I understand there’s a connection with nightshades and arthritis & other inflammation.
Question: I presently take fish oil and Natural Calm (magnesium supplement). Are we suppose to cut these out, too? Thanks.
In in in!
I did this last August and was so happy with the results. Got lazy recently and invited tortilla chips, cupcakes and processed crap back into my diet. I’m n my best friend’s wedding in about 6 weeks so this couldn’t come at a better time–especially since the dresses are short, strapless and super cute.
Oh…I just realized there’s another Mer on here! Hello.
I’ll be “Meredith” to avoid confusion.
I’m this one:
“In in in!
I did this last August and was so happy with the results. Got lazy recently and invited tortilla chips, cupcakes and processed crap back into my diet. I’m n my best friend’s wedding in about 6 weeks so this couldn’t come at a better time–especially since the dresses are short, strapless and super cute.”
I’m in! No excuses….no more semi-paleo.
See you all in 30 Days!!
Today is my Day 1. I’ve cut out gluten containing foods over the passed year and I generally eat healthfully but this is my first go at Paleo. I do indulge in sweets a few times a week so this month will be dedicated to a full detox from cravings- I hope! I will miss my dark chocolate covered almonds but bring on the wellness!
I am in…… you know why? Because I am staring at THREE EMPTY LARGE DIET COKES from Wendy’s…. and it is 3 pm. Why am I in? because the last time I went today the guy noticed I re-applied my make up between visit two and three. Did this last July with amazing results and no excuses man did I screw up. Back on board…. ready to rock. Here we go.
I’m in too!!
very excited.
Today is my Day 13 – I started the day of the Whole9 seminar in Ocean City (the first stop on the 2010 M & D World Tour).
I’m still feeling great, and while I’m leaning out a bit, it’s nothing like I thought I would… I do remember, though, at the end of my first Whole30, feeling much leaner than when I started. So, we’ll see where I’m at by Day 43.
My nemesis: nuts. Too many. Will try to use my brain when it comes to amounts.
Alright so I’m on day 23 of the original Whole 30 and well I love it. I like the old way because it is very strict and you will probably get better results. I have seen a tremendous difference in my energy levels, crossfit performance, and appearance. It really works!! I will continue it, but damn I can’t wait for a cookie!
I do want to address one concern that I’ve been asked multiple times that I haven’t seen addressed or maybe I just missed it. It’s the fact that without the dairy there is not much in the diet that is high in calcium or vitamin D. The nay sayers argue that you still need to consume it regardless of whether or not your body is net acidic. Does anybody have anything to say about this? Should we be taking any supplements for the calcium and vitamin D? I am very curious as I guess I worry about the same thing.
Thank you for the great site and I love what you guys are doing!
I’m in! Super excited.
I too am wondering about potatoes?
Nice work guys! I hope tons of people listen to the great message you are sending! As someone who already eats in this manner, I can attest to its fantastic benefits. I only need 3 meals a day to be satisfied. My energy never wavers. My workouts and performance are increasing each and everyday. Don’t believe me, though. Try it yourselves!
Thanks for posting this guys. I am in starting…now! I am combining CF with ironman training this year and need to fix up my eating to get the most outa all the hard sessions and to recover quickly. Let the fun begin
I’m in. I will be switching a SAD diet. I actually started yesterday, but today I am ALL IN!!
I’m on day 7 and think I’m over the “hump.” I had low grade headaches for the first 4 days which I think is normal. The true test for me was being on call for the last 3 days over the weekend! I passed!! I packed up my food and did not cheat!!! Even sleep deprived, dying for a diet coke, I stayed clean! Again, sounding like an addict:)) I’ve lost 3 lbs! can’t say much for my performance cause I haven’t been in the gym for the last 4 days, but back on it tomorrow!!
I’m getting used to black coffee..yuck! but just cant give up the caffeine!
Question ? ok for sweet potatoes and bananas??
Pete and AK: My 2 cents…. as a physician I can tell you that Vitamin D is very important for many metabolic pathways, not just bones! I have started screening my patients on a regular basis and am absolutely amazed that 90% are deficient in Vit D. I live in south texas where the sun is always shining. So, unless you get 30 min DAILY of sun exposure, you should supplement regardless of what kind of eating/diet you do. I take and recommend for my patients who are not deficient to take 2,000 IU…that’s what I take. If you are deficient (which can be determined by a lab test, then the recommendations are 50,000 IU for 8 weeks, then back down to 2000.
MER…I am an obstetrician, and think its great to go paleo while pregnant. just make sure you are taking calcium supplementation and getting enough calories prob by increasing your fat, since your carbs will be lower…you do not want to lose weight (if you are already normal weight). I would kill to get some of my patients to go paleo. when I make the suggestion, they look at me like I’m nuts!!
Michele
Hi guys! I’m in and actually on day 7. I like version 2.0. My friend and I are doing together and had decided to allow vinegar and processed meat so I’m happy to see some backup that it was OK.
Two questions: How about mayo? It’s pretty darn close save a little soybean oil.
And, how about Sriracha Sauce? (Rooster Sauce). It’s spicy so you never use v. much and I don’t taste the crap in it but the ingredients label does say Chili, Sugar, Salt, Garlic, Distilled Vinegar, Potassium Sorbate, Sodium Bisulfate As Preservatives, and Xanthan Gum.
Are these things really problematic enough to be out?
Thanks alot and good luck to your challenge on the road!
Katie, I think the “rule of thumb” is more than four ingredients and/or anything that has an ingredient that starts with an “X” is out.
I just stopped using all sauces at all because I realized all mine were not good. I think I shed a tear (ok more than one tear) as I tossed them in the trash. 
2 days without tea and I’m enjoying a little caffeine withdrawal
@J.Spice and @Dawna I’m with you on the pack a day gum habit
@Everyone! What an amazing turn-out so far – looking forward to the next month with everyone. Our first few days have been going well, although my black coffee in the morning isn’t quite as satisfying, and I’m mad that my favorite curry sauce is out because of the 3g of cane sugar. Otherwise, we’re going strong!
@Lauren/Ramstein: Whoo-hoo! Glad to hear you guys are starting up again, thanks for all of the lovely props on your site. Stay in touch and let us know how things are going!
@Jesse: You’re a Whole30 superstar! Thanks for jumping on, and staying active to give newbies encouragement and support. We’ll be featuring your story soon – keep you posted!
@Josh: You should absolutely vary your fat sources, just like you should vary your vegetable choices. We list good sources of fat right in the post – avocado, olives, olive oil, coconut products, all kinds of nuts and seeds (except, of course, peanuts).
@Alissa: I had mono about a year and a half ago. The second I found out I was sick, I went Whole30 full time, ridiculously squeaky clean. The doctor couldn’t believe how fast I recovered! True story. Stick with it, keep your training intensity and volume reasonable, get lots of sleep and you’ll be better in no time.
@JSpice: NO gum?!? Holy crap, you really ARE getting serious! You’d better keep in touch and let me know how you’re doing… and we’ll have to celebrate in July with a martini at The O!
@Whittney: You can try a magnesium supplement like Natural Calm before bed – 2-3 teaspoons dissolved in water on a relatively empty stomach. Works wonders for us. Your sleep patterns MAY change with this way of eating – meaning, you’ll want to go to bed earlier and wake earlier when hormonal patterns start to reset themselves. Try just going with it and see how you feel?
@Lea: Herbal teas = thumbs up! Just make sure they’re not sweetened, and make sure anything caffeinated is used in moderation, and not around bedtime.
@Mike: Thanks for your testimonial! Drop in on our next post and share some specifics!
@AK & Pete: You should not need to supplement with calcium. There’s plenty in the fruits and vegetables you’re eating, and this nutritional plan actually helps you retain the calcium you’re eating. Read this, please: http://www.thepaleodiet.com/nutritional_tools/acid.shtml
Best wishes to everyone!
Melissa
@JB,
We’ve just updated the Whole30 text to spell out that (white) potatoes are OUT on the Whole30. They’re really starchy and are pretty nutritionally “empty”, and they’re in the nightshade family, which can cause inflammatory issues in a small percentage of the population. We are, however, okay with yams, sweet potatoes, beets, carrots, parsnips, etc., in moderation. (We love them as a post-workout carb source.) As far as green & herbal teas are concerned, you’re good to go. Reread the post to answer your fruit question. Basically, go easy. And dude, on wine: 1) the Whole30 is not synonymous with “Paleo”. It’s similar, but not identical. We make food choices based on how that food affects us now (as opposed to what foods Paleolithic man may or may not have eaten) , and in no case does wine (or any other alcoholic beverage) make you more healthy. So… no wine.
@Mer,
First, we will always state that we are not doctors (but thanks, Dr. Michele, for weighing in!). Second, we have limited experience with 100% Whole30 participation with pregnant women, so you’re forging some new ground with us. However, here are my thoughts:
1) Disregard your friends’ “detox” comments. This is not a detox diet, a calorie-restricted diet, a super- low-carb diet, or any other extreme dietary modification. The Whole30 is about eating good, healthy food, and JUST good, healthy food. There’s no “release of toxins” that could harm your baby.
2) The highest priority is to cut out the sugars and processed stuff (like ice cream – sorry). Do the best you can with food choices – planning meals ahead of time and packing food when you’re away from home helps a lot. The dairy is BAD NEWS, for you AND your baby, so cut it back as much as possible. And then… do the best you can with cravings. I have some sympathy for the “pregnancy cravings”, but that’s not a go-ahead for whatever you “want”. Again, planning ahead helps.
3) Like Dr Michele said, make sure you’re getting enough fat in your diet. More fat will do good things for you and your baby, especially with brain & nerve development. Avocado, coconut, olives/EVOO, etc. Yum!
Keep us posted on your progress!
@IreScotsWelsh,
Good question on supplementation. Basically, we’re okay with supplementing with stuff that already occurs in a good diet, like magnesium and omega-3′s, during the Whole30. Note that we are not requiring removing nightshades – it’s just a consideration for people who have ongoing inflammation on a good, clean Paleo diet. BTW, we prefer the unflavored/unsweetened Natural Calm (of course).
@Tripp,
See the above response to JB about potatoes.
@Irondaph,
We recently put on a Whole9 Nutrition Workshop for Endurance Athletes in New York. It’s reviewed here: http://www.nycendurance.com/2010/04/29/whole9-nutrition-workshop-recap/ Good luck with your Ironman and training!
@Katie,
Mayo almost always contains some soyben oil, so now. If you can find it made with JUST olive oil, cool. Your best bet is going to be making it yourself with lemon juice and EVOO. Concerning the other (processed) sauce you mentioned, ditch it. It has added sugar, added salt, and other chemically-sounding stuff, so it doesn’t qualify as “good, simple, healthy food”. Even in small-ish quantities, this stuff is doing you no favors.
TO ALL OF YOU WHO SIGNED ON WITH US,
Keep the faith. We’re walking this walk with you, so check in when the going gets a little tough.
Dallas
Great second day! Super delicious breakfast of an egg and a small amonut of blueberries mixed with coconut milk, chopped walnuts, and shredded coconut. Freaking delicious….yes the coffe black- not the same but I drank it down:-) other meals good too but that was particularly yummy!
Good luck everyone!
I’m totally on board!
I’ve been doing something fairly close to this for the better part of a year with great results (lost 50 lbs)! However, I’ve noticed as of late I’ve been a bit too lenient with “cheats”. The occasional glass of red wine or chocolate or really good cheese was starting to become a weekly, if not daily, habit. So, with tonight’s dinner of grilled salmon and asparagus, I’m ready to be a “big girl and toughen up”! Thanks for the timely post; this is just what I’ve been needing to get re-energized!
We are on board and just finished day one. I had the pleasure of hearing Melissa and Dallas at The Mat in Texas. I completed my first 30 days after their seminar (felt great, lost weight) and have maintained it since then. My wife Lisa and I are on board for a family 30 day challenge and we are even including two kids (ages 12 and 9) who were on board until they heard no cookies
Is whey protein powder permitted on the whole30? As a postworkout drink?
Here I go…Day 1 down!!
Today is day 2, doing well. I stopped chocolate 8 days ago (started early) and am not missing it at all. Can’t say the same for the cream and the champagne. Way harder to give up. Been mostly paleo/clean for 2 years but recently have liked the chocolate and champagne way too much. Soldiering on. Coffee without cream is better with a little cinnamon in it, but might have to give it up if no cream.
Day 1 down, looking forward to tomorrow!
@David -
I think the word on the street is that protein powder is processed food. And I’ve heard that we should avoid getting our food in liquid form.
@Melissa – Thanks for the suggestion – I will check it out. I found that today, even though I got up at 4:40 (bright eyed, no chance of falling back to sleep) I actually had a lot of energy for pretty much the whole day. Maybe it is ok that I wake up at dawn? I think I was fretting over the number on the clock without paying attention to the way I actually felt throughout the day. I will see how this goes for awhile…
My whole 30 is over on Thursday… I am already thinking I will recommit to strict whole 30 on Monday after allowing for a couple “experiments” over the weekend – just to see how I feel with a glass of wine or a bite of cheese. I will say though, I don’t think it would be in my interest to go hog wild – I ate out yesterday and I think there must have been some corn starch in a sauce I ate (or something) because my system has been letting me know all day that it is not pleased… crazy! I feel like a finely tuned machine – very high performance, but also hyper-sensitive to any crappy impostor food!
Thanks for helping me treat my body the way it always wanted to be treated!
Good luck to everyone just starting out! It’s worth it – so fabulous. Great skin, no bloatedness, energy, weight loss, … becoming much like a rooster (ha!) … the list goes on!
Best,
Whittney
Hey guys,
A post on what y’all are eating on the road would be SO useful.
I’m a consultant, live in DC but every Monday morning I’m on a 7am flight to Dallas, then back home Thursday evening. In addition to totally screwing up my sleep (my cortisol levels are probably through the roof) I’m finding eating 100% clean next to impossible when every meal is from a restaurant. Even when money is basically no object, I’m in a crappy part of town that is heavy on fast food. The no dairy rule makes it really challenging to get enough calories, gotta say.
That’s it! I’m in. I’m ready for the next 30 days to change my life. What am I giving up? …Fudge babies. Sad day, but I’ve got to do it! Thanks guys, for the motivation, can’t wait to see the improvements!
I am IN!!! I started this last year and got to day 23 and chose to drink a Coke Zero…that was the end of the 30 days. Since then I’ve been about 90% compliant but really just need to DO THIS! Day one…starting now
” Nuts. We do not want you cracking out on nuts and nut butters, people.”
I’m not following this. I thought nuts, particularly almonds and walnuts, were an integral critical part of this way of eating, or are you just saying its too easy to eat way too many and therefore overdo it from a fat perspective?
I’m in. I’ve been eating mostly-paleo for the past few months (and tracking it) and have felt amazing. Where I know I need to be more aware is around fruit – I’ve been eating much too much of it. Time to change that up. Also, it was easier giving up the cream in my coffee than it has been giving up a good craft-brewed beer after playing hockey (or so says my food log – holy crap I drink a lot of beer for someone who’s eating mostly-paleo!) So that, plus moderating my fruit intake, will be my “Things To Not Trip And Fall Face-First Into” over the next 30 days. Looking forward to this!
I’m in! I’ve been doing a form of Paleo for a couple months, but I’m ready to be strict for 30, and am very excited.
@AK- Nuts are good, and are an important fat source, but they are also very calorically dense, and some people can overdo them. They’re also by and large heavy on omega 6 fats, so if you’re eating a thousand calories plus a day of them (which some people can do), then it’s not good. Finally, I think the main point is to keep people from using them as a crutch. Rather than shoving m&ms in your mouth, you pick almonds. Yeah, it’s healthier, but you’re not changing habits, which is one of the points of doing this. That being said, I love me some nuts, and have at least an ounce or two of various kinds every day, so don’t construe it as not to eat them. Hope that helps!
@mgood66- if you’re traveling a lot, especially around dallas, then you probably would be well suited stopping by a grocery store and building a quick grab bag of healthy stuff for yourself. If you’re staying in a hotel, then use the fridge to store lean meats(think deli turkey, etc.), veggies, and maybe a little fruit. Keep veggies, fruit, and nuts in your briefcase and use them to get you by until you can eat somewhere where it’s healthy. I Googled, and there’s a whole foods 5 miles from Love field, and a farmers market less than that from DFW, not to mention Krogers and Walmart(yeah I know, but it’s better than eating fast food). Planning ahead can really help when you’re traveling.
Started on the 16th and boy did I want a glass of wine when I got home from work last night! The 11 am gum craving has been mastered quite easily and the coffee is tolerable. I have 3 friends who started with me and can’t wait for them to experience the life change!!!
I’m all in. Starting at1440 Alaska time on 18 June.
Okay so the Mono is killing me with work outs. I am doing half of the wod, at lighter weight, less reps and rounds only 2x a week. I do a wod and it kills me the next day, all I do is sleep. So I guess I must just focus on the food right now. Anything anyone can suggest on what foods might help with the process of getting rid of Mono?
This is the extra push I need to totally clean up my semi paleo way of living. Since
my little puppy was born, I made sure he was totally paleo and I owe it to myself that I am too.
For all those that need some inspiration for recipes, check out this link http://www.primaleatingmoderntable.com/p/primal-recipes.html, I made the vegetable frittata for breakfast and it was fab.
Also, Mark Sisson from http://www.marksdailyapple.com/ is about to launch his cookbook ‘The Primal Blueprint’ and I can’t wait for all the super deliciousness.
I’ve more or less given up nuts for this challenge, all except when they are called for in a recipe. No more mindless ingesting of nuts.
Wedding in Vegas in September and hope to look smoking hot!
Day three went well. I cut the cream out of my coffee last week so it would not be an incredible shock. I had a tough day at work today and really wanted that glass of wine but did not and it was really….shocker….fine.
I am just having to find other ways to take care of myself which is a good thing. Today it was hot tea and a short nap….ahhhh:-)
A very successful Day 2 after lots of temptations…still going strong!!
I’m right there with yall on that glass of wine….and OH what I wouldn’t do for a diet coke!!!! Day 8, going strong! I hate black coffee.
so what’s the deal with chewing gum??? IN OR OUT??
Ok, I started Monday and fell off already!!! I gave in to a major stress day yesterday and drank 2 cokes and had a sub sandwich for lunch. I am beating myself up this morning but would like to start right back. Along with the stress I just didn’t eat yesterday until late afternoon and letting myself get hungry is always a recipe for disaster. I believe that really good things will happen IF I can stick to paleo for more than a few days at a time but just have not been able to do it yet. The best I’ve done is about a week. If it’s ok I’d like to start back NOW and go for my 30 days?
!st time poster! Big thanks to Melissa & Dallas! After reading Primal Blueprint I stumbled onto your site – I’ve been following your Whole30 for 31 days – down from 310 to 283 (27 pounds) and still going strong. Another 10 pounds I’ll be the lightest I’ve been since 1996. I gave blood yesterday, blood pressure down to 130/90 from 145/100. I’m curious it see what cholesterol does as I’m up to 3 whole eggs a day (from a local farm). We’ll see what the cholesterol did in a few weeks. I’m also about 2 inches away from a dead hang pullup – probably will be my 1st one since 94′ or so. Physically I feel sooo much better eating clean. Energy is level, no crashes.
@Ricky- starting over is fine, we’re all human. But keep in mind that it really does reset your thirty days and you will need to stick with it for an extended period of time to get the major health benefits. That said, I know it can be hard, but get to it!
@Everybody who’s on their first week- Hang in there! It’s good to see people posting about their experiences. If you had a bad day, let us know and we’ll be glad to offer tips and suggestions. The first week is usually the hardest, since that’s when your body is majorly adapting to the new way of eating. You might be feeling rough, you might hate your family/roomates when they drink soda or bring home pizza. Don’t give in! YOU are the one who makes the decisions about what you eat, and you’ve decided to do this. It’s totally worth it as well, stay strong!
Also, if you’re really feeling like junk, make sure you have enough fat in your intake, and that you’re eating enough.
Cheers!
Jesse
Hey all – it’s so great to have this little online community – thanks for sharing! I completely agree with Jesse – the first week is the hardest and then it becomes easier. Last night I went out with friends and watching them sip wine/beer, and eat a cobbler topped with ice cream, I definitely wanted (at times) to snatch their glasses/forks out of their hands, but not really. It was actually pretty easy to stick with my choice of meat and veggies and water with lemon. So it does get easier (IMHO).
@Ricky – what will you do to prepare yourself to be on this ride for a full 30 days? How will you make it as easy as possible for yourself? Because just getting up and dusting yourself off without a plan for how it’ll be different *this* time is just setting yourself up for failure. (Whether it’s cooking for the next 3 days tonight before you go to bed, or carrying a coldpack with veggies, sliced turkey and a few nuts everywhere you go, etc.) Willing to share what you will do with us? A little accountability is always a good thing…
Whittney,
I travel every day for work and spend most of the day in my car. What has worked in the past is what you mention, I take a cooler with almonds, turkey and usually baby carrots for lunch, throw some larabars in there and I can stick to the plan pretty well. Not much for variety though huh? At night, my wife and i end up eating out a good bit but that still is ok as I can pretty much get a steak or grilled chicken with veggies everywhere we go. My problem tends to be breakfast and afternoon snacks, I rely on something quick and with no little to no prep, like larabars and when I fall it’s just convenience of going thru a drive-thru and picking the wrong thing. One thing I will vow to do is even when I forget or don’t take the cooler, I will buy my food from a grocery store for lunch or afternoon snack instead of fast food or convenience stores. Better choices that way.
hmm, maybe this is a silly question, but i was wondering about spices. I have a lot of herbs and spices and I use them frequently. I buy the best quality spices I can find, so I am fairly certain they don’t contain anti-caking agents nor are they irridated, but I was wondering if there were any paleo no-nos in the spike rack?
Cinnamon (did paleo man eat bark?), tumeric, cumin, (my husband likes Indian food) , cayenne, nutmeg, fenugreek, cardamon, lavender, allspice? Sea salt (snuck that in there) OK or no nos?
I’m trying to see my husband through the Paleo challenge. We eat fairly paleo already but I’m not ready to give up my wine or my butter yet. He is. As the cook, I’m just looking for more info to support him.
Lastly, my favorite thing next to steak tartare, hard salami. The good hunter’s natural casing stuff, not the junk with corn syrup and who knows what that you get sliced from the deli. It’s got nitrates in it, but it’s raw meat to go. Opinions?
I think one of the biggest hurdles in the first week or two is just reseting old habits…even though you *KNOW* the fast food won’t make you feel good, it seems so much easier to just run thru the drive-thru. It really doesn’t take that long to run into a grocery store and buy some veggies, deli meat and nuts, but it takes strong will to override the ingrained habits we all have. Planning things out ahead of time is often our best bet for beating our own habits…cook a whole chicken or a roast of some kind on Sunday and have the leftover meat in the fridge prepackaged into serving sizes so you can just throw them in the cooler in the morning, always have fruit and vegies on hand, washed and packaged up, same with nuts. Set yourself up for SUCCESS and it will be much easier to make the right choices during the day when some stressful situation comes up and you catch yourself reaching for an old standby.
alright it’s time, stop thinking about it and just do it. Today is day 1.
So far:
black coffee
banana
chicken curry and sauteed kale i made last night. got the chicken recipe from girl gone primal blog
ingredients:
chicken thighs
coconut oil
onion
pepper
coconut cream
curry power
chili seasoning(my own addition)
kale, olive oil, garlic
handful of almonds
Prior to going Paleo I never had any problem getting my protein in each day, but since the switch I’m hovering just under 90g/day. I’m 5’7″ 140ish ~18%bf. Should I replace some fat with more protein or am I ok?
@ Amanda- the rule of thumb is 1g/lb of bodyweight. You’re not doing bad, but getting it closer to that will probably help out a bit. I know it’s rough to get enough from only clean sources, but you can do it! (I’m currently trying not to lose weight, and barely suceeding, I feel you. Getting enough protein can be a pain.)
@ Inga- go easy on the salt(primarily because sodium can block calcium absorbtion), but everything else is pretty good to go. Also, cinnamon is amazing! It’s the only way I can swallow sweet potatoes without my precious butter.
I just started the 30 day challenge on Tuesday with a coworker and some of her Cross Fit pals! I’m a vegetarian so this will be an added challenge for the next 30 days…but considering I was eating mostly oatmeal, cereal, and frozen waffles (for like, every meal) just eliminating all those nasty carbs and eating lots of veggies and fruits instead is WAY healthier, duh.
There have been some concerns in my little support group about me getting enough protein, so I decided to add a few eggs a week to my diet (have not had eggs in over a year). Also, I’ll be drinking Spiru-tein occasionally even though it is not strictly-Paleo, but it’s my best non-dairy/non-meat option for making sure I’m getting at least a decent amount of protein.
This looks great.
1 question what is everyone doing for post workout nutrition?
I usually have a protein shake with a banana but have never really had whole food post WO.?