Since April 2009, tens of thousands of people have successfully completed our Whole30 program with amazing results. Here are the official program “rules,” and a few resources to help you maximize your Whole30 results.
What is the Whole30®?
Certain food groups (like sugar, grains, dairy and legumes) could be 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 try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) 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 psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?
This will change your life.
We cannot possibly put enough emphasis on this simple fact – the next 30 days 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 tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion. (Need convincing? Just read some of our stunning testimonials.)
Our Whole30 program, as outlined.
Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our Whole30 Success Guide’s shopping list.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
- Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels (and your Success Guide FAQ), because companies sneak sugar into products in ways you might not recognize.
- Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
- Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate. (Refer to your Success Guide FAQ for details).
In addition, no Paleo-ifying dessert or junk food choices! We call this “Sex With Your Pants On” (SWYPO), and it will ruin your Whole30 faster than you can say, “Paleo pizza.” Do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” desserts or junk food – no Paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Whole30 entirely.
One last and final rule. You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)
The Fine Print
A few concessions, based on our experience, and those of our clients. These foods are exceptions to the rule, and are allowed during your Whole30. Including these foods as part of your varied healthy eating plan should not negatively impact the results of your Whole30 program.
- Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your Whole30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter Manifesto for more details on the milk proteins found in butter, purchasing high quality butter, and how to clarify it yourself.
- Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is a healthy choice! Refer to your Shopping Guide for clarification.
- Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean”, and green plant matter is generally good for you. (Refer to your Success Guide FAQ for details.)
- Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
- Processed foods. Minimally processed foods like canned coconut milk, applesauce, tomato sauce, chicken broth or canned olives are all acceptable on the Whole30 – but remember, avoid anything with carageenan, MSG or sulfites. We’ve singled these three additives/preservatives out because they all have potentially nasty side effects – and you can easily find processed foods without them.
Ready to start?
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 on your calendar. Plan out a week’s worth of meals, using the Resources we’ve given you here. Take our Shopping Guide 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, using our Success Guide’s meal planning template to take all the guesswork out of meals. But don’t put this off, not for one more day. If you give yourself excuses or reasons to delay, you may never begin. Do it now.
Your only job for the next 30 days is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every special circumstance, under any amount of stress… 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, no cheats, slips or “special occasions.” This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. You need such a small amount of any of these inflammatory foods to break the healing cycle – one bite of pizza, one splash of milk in your coffee, one lick of the spoon mixing the batter within the 30 day period and you’ve broken the “reset” button. You must commit to the full program, exactly as written. Anything less and we make no claims as to your results, or the chances of your success. Anything less and you are selling yourself – and your potential results – short.
It’s only 30 days.
Here’s what you can expect.
The first week or two 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 processed carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome.
Stick with it, and be patient with yourself. You cannot reasonably expect to completely reverse decades of poor eating habits in just 30 days. The good news, however, is that improvements are front-loaded, and you will start to see significant benefits within the month.
At some point, we promise you… the magic will happen. You’ll go to sleep easier, and sleep more soundly through the night. 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 – your clothes will fit differently, and you’ll feel less bloated at the end of your day. Your performance, whether it be in the gym, while playing sports or during a hike, will improve. Your recovery after exercise, a game or a hard day’s work will feel easier and more complete. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… food that tastes good, and is physically satiating and mentally satisfying.
Refer to our Success Guide FAQ for more details about what to expect, or if you find yourself in a rough patch during your Whole30.
It’s for your own good.
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.
It is not hard. Don’t you dare tell us this is hard. Quitting 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”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.
Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of doughnuts, there is no “slip”. You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.
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 picnic 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 7th grade.
This does require a bit of effort. If you’re cutting out 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 nutrients are plentiful, 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. We’ve given you all the tools, guidelines and resources you’ll need in this Success Guide, but take responsibility for your own plan. Improved health and fitness doesn’t happen automatically just because you’re now taking a pass on bread.
You can do this. You’ve come too far to back out now. You want to do this. You need to do this. And we believe that you can do this. So stop thinking about it, and start doing. Right now, this very minute, tell someone that you are starting the Whole30. Tell your spouse, tell your best friend, commit on our Whole30 forum and prove to us – and yourself – that you are committed.
In conclusion…
We want you to participate. We want you to take this seriously, and see amazing results in unexpected areas. Even if you don’t believe this will actually change your life, if you’re willing to give it 30 short days, do it. It is that important. We believe in it that much. It changed our lives, and we want it to change yours too.
There are plenty of “nutrition challenges” and 30 day plans out there – things that sound a lot like the Whole30, that promise you’ll lose weight, have more energy, feel better. They give you more of what you want – arbitrary points for eating junk food, or an exercise penance for cheating, or acceptable alcohol choices “if you must drink”.
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 thousands of testimonials and consulting 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 help you reach optimal health, they don’t teach you anything about how the foods you are eating are affecting you, and they don’t help you change your habits, patterns and behaviors in the long run. The Whole30 program has been in motion for almost three years, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.
Welcome aboard.
Questions?
While most folks can follow the program exactly as outlined here with spectacular results, you’ve got two options if you need a little more help with your Whole30, or simply want to maximize your results.
- Purchase our expanded and revised 85-page Whole30 Success Guide, which includes (in part) a detailed shopping list, meal planning template, an extensive FAQ, over 40 delicious Whole30-approved recipes, a 7-day meal plan, and a guide to help you manage the first 10 days after your Whole30.
- Participate in our Whole30 forum. This is where you join the program, introduce yourself to our community, and get all of the answers, support, motivation and accountability you’ll need to rock your Whole30 program.
To download a PDF version of our Whole30® Program
Click here for a printable copy of the Whole30 program, exactly as written above.
To download the Whole30 en Español
NEW! Click here for a printable copy of the Whole30 program in Spanish!
Looking for our official list of Whole30 Approved foods?
NEW! Click here for a current list of Whole30-Approved snacks and other on-the-go foods.
Join our Facebook discussions
Join the current discussions on health, fitness and off-topic fun and become a “fan” of our Whole9 and Whole30 Facebook pages – and follow us on Twitter, too (@whole9life).
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I am psyched to find this blog! I started Whole30 on Feb21, and learning from this blog and Paleo summit. Being a past calorie counter, dieter, and even drug abuser (HCG, Alli), I finally realized that my self abuse was getting me nowhere. On Whole30, the words “transform your relationship to food” spoke to me, and I nearly cried when I saw them. So, here I am.
My question: How do I figure out if I am eating enough? I am 115lb, looking just to lose belly fat. I exercise 5-6 times a week, both cardio, weight train, and interval stuff. I admit to being “fat phobic” because of buying into traditional nutritional advice. Eating Paleo, I am rarely “hungry” but feel weak & tired (particularly during workouts).
Breakfast: 1 egg, spinach, veggies (egg muffin), berries
Mid-morning: Grapefruit
Workout (1hr)
Lunch: 3 cups cabbage with Chicken (4-6oz)
Afternoon:grapefruit
Dinner: Spinach, cauliflower, 4-6 oz chicken breast
8pm: Walnuts (too many….maybe 9-10?)
thanks for any suggestions….
reading input from others doing Whole30 at the same time is awesome!
Bonnie – It is almost impossible for an ordinary person to eat too much protein if they are eating real food. The time it takes to chew and swallow real food gives your body time to recognize when it has had enough and you start feeling full and can stop before you have gone too far. The Whole9 recommends you eat a serving of protein as big as the palm of your hand at every meal and allows that you might eat twice that. I’ve been eating that much protein for several years now and my health keeps getting better.
Mifflin – I’ve never tried to open the Success Guide on my iPad, but it is a PDF document and not Flash.
Imogene – A good rule of thumb for how many eggs your should eat at a meal is the number you can hold in one hand. I bet you can hold at least 3. You might be tired during mid-morning workouts because you are not eating enough. You might also consider adding a small post-workout meal that includes protein and a starchy vegetable. I typically eat a can of sardines and a small baked sweet potato. The funny thing about the Whole30 is that you can eat more than you’ve ever eaten before and still lose weight. I lost 2 pounds per month for 15 months after I started eating this way and I usually eat 4 or 5 eggs baked with onions, kale, tomatoes, and mushrooms for my breakfast.
Tom- Thanks for the suggestions. I eat breakfast around 7:30am, and workout at 11:30am. My stomach still feels like it has a clunk of food in it when I go to exercise. Similarly, I am completely nausous after the workout, so I have not managed to fit in a post workout meal. During a Paleo Summit, one of the speakder said my symptoms could be related to ramping up fat too fast. That seems like such a bummer since 1 egg is not that high in fat. Maybe this will get better as I get used to eating good food. Wow! 4 or 5 eggs!…..that is impressive.
many thanks for the feedback. I’ll try the sardines.
Imogene
Hello, I’m back! The sugar demons visited in full force over the weekend, scary. I’m feeling like I need to be back here doing the Whole30 for quite a while before they will be fully vanquished.
Hi Imogene! I’ve been listening to Robb Wolf’s podcasts a lot and people often write in about belly fat, which he feels is often related to cortisol issues (i.e. stress.) He recommends getting adequate sleep (sleep enough that you don’t need an alarm to wake up) and keeping exercise to a minimum until you start feeling better (don’t push yourself until your body starts feeling like it wants to move). He also thinks that many people don’t have enough stomach acid and often recommends Now Foods Super Enzymes.
Good luck with healing your relationship with food. It’s just sick what this combination of unhealthily thin images of “beauty” and a completely backwards understanding of nutrition does to us. I think one of the most important things Whole30 and other similar programs teach us is to trust and really love our bodies and ourselves.
You’re going to be ok.
Suzanne
your words touched me to the core….Thank you deeply….Yes…I’m going to be ok!
Fiber Supplement during Whole30? Before starting Whole30, I used 1 tbsp of psyllium seeds and 1 tbsp of flax seed everyday. I stopped doing that when I started because I figured the veggies would keep things moving. Alas!….that is not happening. Are these 2 “supplements” ok on Whole30? Is supplementing with magnesium also ok? Seems like my body is doing a lot of adjusting and my digestion is certainly part of that.
Imogene
Imogene – Supplementing with magnesium is okay, but I would encourage you to avoid fiber supplements. You really don’t need extra fiber when you are eating a full quota of real vegetables and it would be best if you let your body adjust fully to living with a natural, real food diet.
I have been supplementing with Natural Calm, but stopped recently when I realized that I was getting more than enough magnesium from all the dark, leafy greens I was eating. Winter has been so mild, that my local farm has had fresh kale every week.
what do you think of Smooth Move (senna herbal tea?)
Tom, how did you know you were getting enough magnesium supplement?
Wait! Hahah that came out totally wrong. I meant to ask, Tom how did you realize you were getting enough magnesium from your dark leafies, and knew that it was time to stop with the supplementation?
Heidi –
I started supplementing with magnesium primarily for the relaxation effect without really considering whether I had enough in my diet. After that, I began to eat dark, leafy greens in high volume because I like them and my local farmer made lots available. Recently I became troubled about frequent problems with diarrhea and then realized that too much magnesium tends to provoke it. I realized I was getting plenty through my greens and then adding a supplement too. I stopped the supplement and the diarrhea improved the next day. My diet is pretty great because I work from home and love to cook. I don’t even take fish oil anymore because I get plenty of omega-3s from my food.
Imogene – I don’t know anything about Smooth Move, but can’t imagine a problem with any herbal tea.
Hi! I hope everyone out there doing Whole30 is hanging in there. I have been feeling awful this week and am hoping for some suggestions. My digestion does not feel right. Breakfast just sits in my stomach like a brick, and continues to do this until I workout at lunch. During workout, I want to puke. Afterwards, I feel really nauseous. My body feels increasingly bloated throughout the day, like the fluids I drink just aren’t getting through my system. I am bursting out of my clothes by the time I get home! :=(
I feel best first thing in the morning after I’ve gone to the bathroom like 3 times through the night. Any clue why this would happen? It is pretty uncomfortable. Its been going on for a while, and I think I’ve been patient enough that it is time to take some action.
Hi Whole30 peeps! So this is day 27 for me. I amM struggling!
First of all, sleeping terrible! I asked about this before and Kate mentioned she was experiencing the same thing. Any advice/insight from the veterans here?
I feel that I’ve followed “rules” perfectly, no cheats, etc. …until yesterday
But it was a total accident!!!
I made spelt bread for my boys. They love raisins in it, but we were out so I used some a few craisins from Trader Joe’s. Anyhow, I was slicing bread for them and a small chunk fell of the corner and I reflexively popped it in my mouth. A true accident, I can’t believe I did that as I’ve been so careful.
I had the WORST stomachache 20 minutes later and it lasted several hours. I looked at the label of the craisins and they had sugar in them (I have a fruit/sugar combination intolerance – can’t digest them well when combined) but also there was spelt flour and almond milk in the bread. I cannot believe how awful I felt after having a bite. Ugh.
This afternoon I have had the worst heartburn. I don’t usually suffer from this and I have no idea why today.
I’ve been thinking about my whole30 and trying to figure out the sleep thing. After reading the comments I wonder if I have too much fruit and nuts. I really don’t want to consider this (cause I feel like I’ve given up everything I love over the past two years), but I guess I have to!
I have 1-3 servings of fruit per day. I try to have them before a meal or as a post workout snack (banana and a couple hard boiled eggs)
I love to have a few Thompson organic raisins and a light sprinkle of walnut pieces on my lunch salad. The dressing I make has a few dates pureed in it (about 4 for the entire 16oz. bottle)
For dinner I’ve frequently used sesame butter (sunshine sauce!) or slivered almonds, pecan pieces, etc. but just as a garnish.
Could those things be messing up my whole30? Should I add another 15 days to figure it out?
I’m really open to ideas and suggestions…. and I really want to get some sleep!!!
Thanks everyone!
Imogene – What you are reporting sounds worse than the discomfort most people experience during their first few weeks of eating the Whole30 way. Checking in with your doctor might be a good idea. It may be that things will improve soon with no adjustments, but I would want to have a doctor poke and prod me if I felt as bad as you describe.
Bonnie – Your response to a bite of sugar and grains sounds worse than normal. That bite probably spiked your insulin a bit, but I would not have expected the stomach ache or heart burn. Neither would I expect the amount of fruit and nuts you are eating to disturb your sleep.
My own sleep has not been perfect since I changed what I ate. It improved a lot, but I have sleep problems whenever I am stressed about work or conflict with friends. I also notice light at night more than ever before. Sleeping in complete darkness helps. You might try using Natural Calm – a magnesium supplement – to help with sleep and making adjustments to block out more light where you sleep. And is it possible that you are stressed about something besides food?
Imogene,
You may have hypochloridia (low stomach acid) which is apparently quite common, especially if you haven’t eaten a lot of protein. I had acid reflux and sometimes couldn’t even swallow my food. This got *much* better when I started paleo but I still had digestive issues (burping, feeling like my food wasn’t digesting). I started taking the Now Foods Super Enzymes, as per Robb Wolf’s protocol, and there has been a noticeable improvement. If you do start taking the enzymes, check out Robbs protocol, as they can damage your stomach if you take them without eating protein and fat with your meal.
I also found that I need slightly different macronutrient ratios from what’s often recommended on paleo. I did the full 30 days strictly but after the end of my Whole30 I added more carbs that were rich in fermentable fiber. I eat something carby with every meal: sweet potato, plantain, kiwi, or even some banana, although that’s a rare treat with all the sugar it has – simple sugars feed the bad bacteria high up in your digestive system and can lead to small intestinal bacteria overgrowth (SIBO). I did this because I still wasn’t regular on my trips to the bathroom. I read about how important gut health was and thought maybe I was starving my good gut bacteria of the food they needed. I also started including probiotic foods (saurkraut in my case) and lots of bone broth, which is rich in glycine which the body uses to repair the intestine.
Everyone’s needs are different because everyone’s body is different, but Whole30 is a wonderful place to start. You have to listen to your body, however. That’s a large part of what this whole process is about. I think having low energy or generally feeling like crap for a few weeks can be a natural part of your body switching from burning sugar to burning fat, or just clearing out all the years of crappy eating. But if you have some serious digestive issues, maybe you need to adjust things a little. Or maybe you need to go a little more slowly. Take this whole experience as a process, and just the beginning of a very long process, of not only healing your body but healing your mind and heart, and your relationship to your body. Don’t replace one hurtful, damaging attempt to control your body with one that may be physically healthier – learn to listen to your body.
For some background, I’ve been working on food and body issues since I was in my early twenties. I’m 42 now. Back in my late twenties I refused to keep dieting. I promised myself that I would love myself enough to not continue to beat myself up and be horrible to myself because I didn’t fit what society tells us we need to look like in order to be lovable. I started to learn to love *myself*.
I personally had take a complete moratorium on restricting my eating in any way, which lasted over 10 years, before I could do any kind of work with my food without it degenerating into me beating myself up because I’d “failed.” *Even now*, even with paleo eating, I find myself falling into the same trap of trying to control my body instead of nurture it, work *with* it, and live *in* it. It’s an ongoing journey, but we deserve it. We deserve to be healthy, both physically *and* emotionally.
If you’re not seeing someone to help you work through the emotional and mental aspects of healing, you might want to look into it. In any case, I know you can learn to be healthy and happy, in every way. I believe this because you’re here; you’re working, and trying, and searching. Keep believing in yourself.
- Suzanne
I am so grateful for all the insight people have on this site. Thank you for helping me understand the complexity and wonder of our bodies. I, too, have spent many years restricting and over-exercising. Whole30 is a wondrous thing. Somehow, the last 15 days has started helping see how wonderful real food is and how wonderful it is to truly nourish myself. Taking time with my food and really really tasting! Wow!…
Low stomach acid sounds like it fits my feelings of discomfort. Maybe that is why I used to always gravitate towards simple sugars….less effort to digest for a huge sugar spike.
I’ll give some natural remedies a try (sauerkraut, diluted lemon juice etc) before jumping into a supplement or the doctors. (I have a reasonable fear of most doctors, who know literally ZERO about proper nutrition….IMHO)
Suzanne- Thank you for sharing such an inspiring story of healing…it gives me a lot of encouragement and also warm fuzzies to know I am not alone. I understand your previously post a bit more, after your explanation of symptom etc. very useful!
Day 17 and enjoying….
Imogene
Day 19. Few changes… I have hip bones? o.O I didn’t know that.
Although I can only feel them when lying down in a specific way. But the padding seems to be decreasing a little bit, so that’s good. And a couple of inches off my waist. I’ve had a few people tell me “you’re looking good!” and saying how they should be going out with me on my lunch-time/break walks. Keep telling them they’re welcome to join me, ‘long as they aren’t after conversation. Allergies have been horrid, but it’s that time of year. Think they might improve by next year?
I think I’m not eating enough though, but I’m not that hungry. 4 scrambled eggs in the morning (scrambled in coconut oil), with mushrooms, maybe some spinach, and a bit of salsa. Almonds and maybe a plum for lunch. An avocado for a pre-dinner snack. Turkey or steak for dinner (8-10 oz). Shredded coconut and coconut cream for extra, if I’m actually hungry after that (unsweetened of course). I’m averaging about 1400-1500 calories, and it’s on a definite downward slope at the moment. The only things I actually want are steak (or meat, in general, chili would be nice), strawberries/blackberries and chocolate (and I’m being good. I haven’t had chocolate since Day 1). Think I need to up my food intake, or just not worry about it ’til my body starts wanting more?
Suzanne – Thank you! I think your diagnosis is spot on and your personal sharing a gift.
Imogene – The Now Foods Super Enzymes are Whole30 approved. The Hartwigs use them personally.
Jessica – Your breakfast sounds good! Congratulations. But you need to eat more at lunch, even if you don’t feel hungry. It may be several more weeks before your hormones adjust to your eating consistently good food and you start feeling hungry when you really need to eat. But don’t wait. Eat anyway. Eating at the right time and in appropriate volumes will help move the healing along. You don’t say anything about vegetables at lunch or supper, but you need your veggies at every meal. Sometimes I wish I could invite people to my house for meals so I could show off how good vegetables can be. Hmm.
Whole30 challengers!….anyone out there? Its day 20….and the sugar dragon came to visit. After trying to eat a full breakfast, the nagging feeling drove on. I succumbed to nuts and a bowl of sugary grapes. Not good.
Any other good coping techniques??
Happy Sunday!
hi, i am on day nine. i have felt pretty great, only had a bit of intestinal discomfort on days one and two. i was also famished those two days too. had a major slip on day five and drank some beer! made me realized, though, that i actually rely on alcohol in certain social situations and with certain friends to ensure smooth interactions…
but overall, i am really enjoying my whole30. i am learning that in the absence of guilt, food is so much more enjoyable (and i already thought i thoroughly enjoyed food). also, i have already learned a lot about myself and my eating habits; for example, that i snack when tired (I have two small kids– so that happens a lot); that i mindlessly take bites of their food while feeding them and finish their leftovers. i have really enjoyed being so much more mindful about eating. so often i wouldn’t even sit down to eat, instead, shoveling in bites while accomplishing another task, like dishes. i also didn’t always eat meals– instead, often, just snacking all day. additionally, previously, my abdomen was always very tender when palpated (say, by a doctor) or when pressed on by a child’s appendage (ie mommy as a climbing wall). that is completely gone! so, thank you for providing such a wonderful, usable, and user friendly platform for me to make these changes!
i do have a couple of questions, though: why do you recommend only protein and a little fat before exercise? i would always have protein and carbs immediately after my runs or hard workouts. i learned that lesson the hard way! but i have always relied on carbs before runs, especially. could you point me in the direction of some information about this subject, and the greater subject of sports nutrition?
thanks for everything you do!
lydia
Lydia – Your pre-workout meal sends a signal to your body to get ready for activity. Protein gets the correct hormones going (glucagon). Carbs sends a contradictory message (gets insulin going), so carbs need to come afterwards. One of the cool things that happens when you eat the Whole30 way is that your body becomes better adapted to burning fat, so you don’t need to eat to fuel your workout. You already have plenty of fuel in the tank. You just need to get the engine warmed up. It Starts with Food (the Hartwig’s book coming out in June) will explain how this works.
Cool!….The hormonal activity prior to exercise makes a lot of sense. How much time prior to exercise should the protein/fat meal be eaten to prevent stomach upset? That is usually the conventional arguement for eating carbs before exercise…..easy to digest.
I got a few sample packets of Sunbutter from my Paleo pal to try as a fat source. The package had “evaporated cane syrup” as the 2nd ingredient. That seems like it should be a “no-go” on Whole30. Is that true? ….or is there a special pass for Sunbutter…..I have seen it mentioned in other blogs as something to use in place of peanut butter.
Whole30 day 23!…still squeeky clean….I am psyched!
Imogene
ps. I made my first batch of bone broth from a chicken carcass last week. Also waiting for my NOW Food super enzymes to arrive by mail. :=)
Imogene: The organic Sunbutter is Whole 30 compliant (no sugar) but for some reason the nonorganic has sugar and is a no-no during a Whole 30. Also, my understanding is nutbutters should be eaten in moderation due to the omega 6 to omega 3 ratio. So not a primary fat source, but certainly fine to mix in.
thanks, tom. i have been weaning from carbs, pre-workout. and i think i am learning that it is more of a mental crutch than anything. did a six mile run yesterday eating protein around 40 mins before with a quarter of a banana 15 mins before, and felt great! today i did a very intense hot yoga/bootcamp style class and had protein 45 mins before with just a few slivers of beets, and i did fabulously. i am convinced!
i have a question, though. i have ordered us wellness’ pemmican in the past and loved it. it is also conveniently wrapped in single servings, which is nice for occasional on the go use. however, it has a 60:40 ratio of protein to fat. is the fat content too high for a pre-workout or post workout snack? what do you think?
feeling great! thanks, lydia
Lydia – Your adjustments sound good! The 60/40 protein/fat split for pemmican sounds high, but then I checked on a boiled egg and found it listed as 64% fat, 3% carbs, 33% protein. One or two boiled eggs is a good pre-workout meal, so that suggests 40 percent fat is no problem. The key is how well your stomach tolerates any particular food. And how far in advance to eat is a matter of stomach tolerance too. You want at least 15 minutes lead time to let the hormone signals do their work, but not everyone can stand participating in high intensity exercise just minutes after eating. You might need 60-75 minutes for the food to settle in your stomach.
Lydia-
What type of protein, and how much, are you eating 40 minutes before your workout? I am hoping to get some ideas on my own fueling, since my workouts since Whole30 have been very very bad.
(Run out of energy after 30 minutes, plus having difficulty driving my heartrate up for intensity.)
Thanks for sharing.
Imogene
I hope that someone will see this. Tomorrow is my last day of the Whole 30 program. I have a rather personal question, but was encouraged to post it here by a friend. I have the Mirena IUC. Over the past 5 years while having it, I have only had very light spotting cycles every 6 months or so. I had a cycle midway through the Whole 30 but it was very similar to what I’ve had in the past. Now on the last two days of the Whole 30, I have begun another cycle but this time it is a full blown cycle that has triggered a migraine headache so debilitating that I had to stay in bed all day today. Is this common? I was 50 lbs overweight when starting and have lost approximately 12 lbs since beginning my Whole 30 journey. I have experienced so many benefits from this lifestyle change that I am thrilled, but am at a loss regarding my cycle.
Thanks so much!.
Lydia–Here is another great article re: carbs and carb loading from Robb Wolf: http://www.robbwolf.com/2012/02/08/the-carbohydrate-loading-conundrum/
Steph, Whole9 EE
great news! i ran yesterday morning, having a slice of turkey about 15 mins before, and did great! it wasn’t a long run (4.5 miles) but had a lot of hills (hard to avoid, i live in the mountains). i was so pleased that i couldn’t wait to let you guys know (however getting computer time is challenging with the kiddos)! then, this morning, i worked out without eating at all beforehand– just a short gym workout with just 20 mins of cardio and the rest some weights and mat excersises like planks and core stuff. my energy level was great! i ate afterwards, of course. thanks, tom, so much for your guidance in this matter. i really feel, since starting this whole30 business, how my body has changed from a mildly deranged metabolism (with the ups and downs of burning carbs) to a well oiled machine burning fat. and being just 12 days into this, i am just getting started! so, thanks again.
imogene, i have eaten meat before my workouts (leftover braised beef, leftover roast chicken, turkey slices) less or more depending on the intensity level and duration. before doing a very intense, heated class i ate 45 mins before activity because of the high intensity and heat. but before my run i was able to only wait 15 mins. but it was a shorter run and i didn’t eat very much. if i were running a longer run, i would probably eat more but push it back to 30-40 mins before. i haven’t done a long run, yet, though on this new plan. so, this is still untested. hope you figure out what is causing your fatigue!
thanks, stephanie, for the link. i really look forward to reading it. i am no olympian– just a mom who relishes in moving her body– but i love learning about exercise and nutrition. so, thanks!
lastly, tom, i have been meaning to ask about caragenaan (spelling?). it is in a few things that were staples in my kitchen (like applegate farms organic sliced turkey). it is singled out as one of the worst food additives. can you tell me why?
thanks, lydia
Lydia – Apparently carrageenan is bad for the lining of the gut and provokes immune problems. Carrageenan is derived from red seaweed, so many consider it “natural” and healthy, but fairly recent studies have uncovered issues.
Rose–Regarding the IUD:
It is common for women to have irregular bleeding when they have an IUD, especially the Mirena, and usually this is in the form of lighter or absent periods and irregular spotting, though sometimes after a while women will go back to having regular cycles. If you have had it for 5 years, you need to get it removed and have another one put in because it is no longer protecting you from pregnancy. It could be that you are starting to produce higher levels of your own hormones now that the IUD is not supressing them, and your heavier periods and migraine could be a result of that. There’s no way to know for sure, but I don’t think it’s due to your diet or your weight loss.
If you prefer to go hormone-free, you could always go with the paraguard copper IUD, but many women get heavier, more crampy periods during the first six months or so. This usually settles back down but for some women it does not. Your doctor can help you to make an informed choice if you decide to change your birth control method.
ok, this really pisses me off! i have kids with gut/immune issues. my son has been on a strict elimination diet for nearly a year as we try to learn what he is allergic to (so far citrus and soy) and allow his system to calm and my daughter does not eat dairy, gluten, or eggs because she reacts to them. i didn’t know about the deleterious effect of carrageenan. i’ve been working so hard to help them to heal their guts and overactive immune systems, and yet they were getting (sometimes) ample doses of this irritant. but i am grateful to find out, and now be able to eliminate it. thanks, tom.
does anyone have suggestions of the best type of nut milk? my son can’t have coconut milk right now, as we suspect he might be allergic to it. we’ll be introducing it in a few weeks, though, and see how he does.
lydia
Thanks. I went to my OB/GYN in September and was told the Mirena would be good for another year. I’ll get it replaced in September. Since having it (I guess technically 4 1/2 years ago) I’ve never had a period except for spotting. After changing my diet and eating only the Whole 30 recommended foods (not cheating once or even accidentally getting something), a got a cycle in the middle of the 30 days. That didn’t surprise me. I know that soy and other foods contain hormones. It was getting the 2nd cycle at the end that surprised me and made me curious if this happens to other people.
I would go hormone free, but I don’t like the idea of experiencing a miscarriage which is how the copper IUD works. It doesn’t actually prevent pregnancy, it just makes the pregnancy not viable. The Mirena has been amazing and creates a hostile uterine environment making it impossible (or nearly impossible) to get pregnant.
Thanks so much for your advice. I will call my OB/GYN on Monday to just check and make sure that it’s still working.
Rose, copper IUDs do not work by causing miscarriages. They prevent the sperm from connecting with the egg (the copper part acts as a spermicide) and also change the uterine lining to prevent implantation of a fertilized egg to the uterine wall (like hormonal versions of the IUD). I would hate for you to not explore a possible non-hormonal birth control option because you have incorrect information.
Best of luck!
Dear Lydia, I would try Hemp milk. My favorite and most drinkable so far is Tempt brand – I get the unsweetened original flavor. It is very nutritious! More nutritious, but thicker, darker and a bit strong for my taste is the Pacific Foods hemp milk. No, neither contains any THC. I found them at Kroger here in Ohio, much cheaper than the local health food stores. Hope that helps. I have gut issues, autoimmune problems including celiac. Take care!
Thanks so much for the info. I will certainly check with my OB/GYN
I just finished my first Whole30 and can’t see going back to the way I was eating. Bodily I feel fabulous. I have more energy, I don’t feel bloated and many other things have improved. I did not lose weight, in fact I gained, but I am trying to convince myself that this is ok because I also started Crossfit workouts and have seen a body composition change from 35% body fat down to 30%. For me the results are in how my clothes fit. For a few years now I have refused to buy new clothes because I didn’t want to give in to the fact that I kept getting fatter. So nothing fit, including my underwear. All I can say is ouch! I can happily say my underwear fit perfect and my pants are baggy in all the right areas. So the proof I needed is in the fit of my clothes and how I feel everyday, this is the right way to eat for me. Thank you for the helpful guides and information. Our household is a much happier and productive place.
Now comes the time to determine what was making me sick so I can avoid it. I am ready to find out that it was everything I cut out. I am ready to live without it if needed, but I would like to enjoy chocolate if possible. I do miss it. I also need to start paying more attention to what I am eating. For the first 30 I ate pretty much anything on the list in any ratio I wanted as long as it satisfied me. I knew being hungry or unsatisfied would lead me to cheating. I know need to find a way to better understand the ratios of what I am consuming so I fuel my body the way it needs to be fueled.
So even though the first 30 day experiment is over the next 30 days will be the second experiment where I test my limits and refine my food intake. Plus there are so many veggies I have’t tried and so many more recipes to explore.
Lastly is spreading the word to my friends and family in the hopes they might give it a try to see if it helps them.
Again, thank you for helping me change my life.
you are an inspiration, hope! i feel much the same about this diet, and i am only on day 15. and a 5% drop in body fat is HUGE!!! congratulations!
i have a question, though. since i started, i have felt FABULOUS. i have been cutting down on caffeine, and some days even going without. and i am a mom of little kids that like to sleep suctioned on to my face! but i just have such great energy levels since starting. however, i have had two episodes that puzzle me. they start with gassiness and bloating and culminate in fatigue and mental foginess, and i even get a recurrence of inflammation in one knee. they last around a day to a day and a half from start to finish and always follow the same progression. the truly puzzling thing is that it doesn’t seem to be explained by the presence of a trigger food. however, each episode followed a meal that included a sizable portion of a carby vegetable (sweet potato or carrot) along with the protein, greens and fat. could that explain it? or should i pay closer attention to exactly what is going in me?
also, thanks, ginny for the tip about the hemp milk. i’ve gotten it some. the kids aren’t crazy about it. but if that’s their only option… i started making almond milk for them. but it is nice to have a ready made option in an emergency. i’ve cut way back on the brown rice crisp cereal (they are junkies when it comes to that stuff), so they’re not consuming as much milk.
thanks, everybody! rock on!!!!
lydia
Hope-
Congrats!….I am a few days behind you. (Day 29 today!)
Please keep posting on your progress through the next 30 days of testing your limits. I am excited to do something similar, although I may not start until Day 45. (This week, I eliminated eggs and tree nuts to further explore sensitivity. Hoping that by Day 45, it will be safe to starting re-introduction.)
Will be looking for your posts of progress and results. thanks for sharing!
:=)
Hey Whole folks. I’m on Day 29, and I’m having some issues and wondering if they are common. I had been feeling wonderful (more energy and less bloat and my constant stomachaches were gone), and about a week ago I started the worst PMS I’ve ever had. I am not on any hormonal birth control, so I can’t blame medicine. I generally have very mild symptoms about a day before my period, but it has been almost 8 days of soreness, achiness, and a generally CRAP attitude. And my daily stomach pain has returned full force, along with bloating. At first I assumed my period was just going to be early, which, after drastically changing my eating, wouldn’t have really been a big shock, but that didn’t happen. I can’t imagine this is due to anything else BUT the eating program, since there aren’t really any other big factors for me that have changed. And for reference, I’m 28, so it’s not like I’m new to the whole ‘being a woman’ situation. Anyone else experience anything like this? I’m at the point that I’d almost rather feel mildly crappy all the time than great for 3 weeks and like this for a week… it’s that frustrating.
Hola everyone,
So, I’ve been off the forum scene for a little while, but still eating clean and enjoying the rewards as such. I finished a Whole30 last Friday, but I’m shooting for a Lenten46, so I have a couple more weeks to go. However, clearly some switch in my mind went off that was more committed to the Whole30 side than the Lenten side (I’m not a practicing Catholic I just live in an area that celebrates Mardi Gras hard so Lent goes along with that). I’d been very good during this Whole30 round of not placating my sweet tooth with fruit and Larabars all the time. There were a couple instances when I did, but I actually went 9 days without fruit at one point to see what a difference it made in my cravings and hunger signals. Those nine days taught me that if I eat too much fruit when I’m hungry (say a smoothie) the sugar cravings will be rolling the rest of the day.
Point being, these last couple days I’ve given in to having a “snack” or “treat” of a half apple, almond butter, coconut milk, and cinnamon once or twice (okay today, it was three times…) which I eat despite how hungry I am. I read the post Melissa made today about “changing habits,” which I know is what I need to face. I have to figure out why I’m overeating at these times. I do know that my body composition didn’t really change last month, and I tend to get discouraged easily when I don’t see physical results when I want them.
Up until the last couple days, the Whole30 was a breeze. I realized I had never actually completed one before (the other few times it was two weeks then I’d eat something off plan, then go another three weeks, or something of the like), but because for the most part I’ve been eating in this vain since August, the difficulty had slipped away. These last few days, though….they have been HARD. I keep thinking about this amazing cookie the local coffee shop makes…and even my boyfriend’s beer looked delicious tonight (I don’t even know the last time I drank beer).
So, here I am…I had to write this down, because I don’t want to fly off into a vat of sugary craziness. Tomorrow I put the fake dessert of apples, almond butter, and coconut down. Peace!
oh, and @courtney – I’m so sorry you’re having such issues! When I first changed my diet my period was delayed quite a bit, but I didn’t have all these symptoms you’re unfortunately having. I did used to have god awful pms, though, very similar to this, and a good naturopathic doctor was able to get me out of it. good luck to you!
Hi Cate!
I am doing the Lenten thing too! (Easter will be day 48).
So neat to find someone else trying the same thing. I am experiencing everything you mentioned. My main problems are with eating more than 2 pieces a fruit a day, and snacking on too many nuts as my “treat”. I am usually not super hungry when I overeat these things, but I recognize a sense of not feeling satisfied, empty in some way and needing to do something about it. It feels like a hollow in the core of my body.
I’ve had similar thoughts of off-limit foods in the past few days. While I really want to make it to Easter, I am worried about a drastic rebound effect that i’ve had in the past. (After a bout of dieting and losing weight, I would go on a crazy binge.) I don’t want that to happen….Whole30 has been a positive experience that I don’t want to mess up.
Imogene
Imogene – thanks for pointing out that is Easter is day 48. I will switch to calling it Lenten47 now =) I’m all for keeping track of just how long this is! ha!
I totally know the empty feeling you mentioned. I did find that those 9 days I went all star strong and stayed off the fruit and nuts (I think one or two days I might have had like a single chopped apple slice in my tuna salad or something like that) that I didn’t get the empty feelings so much. I wasn’t snacking, and I was just eating three or four good sized meals a day, with plenty of fat/protein/veggie. For whatever reason, I started sliding off that track…and it led me to my “snacks” that are really closer to desserts. Hmmm….I hadn’t completely put that together about the “empty feeling” until now!
I had never been able to go that long without fruit before, and it felt so easy to do this time. After a couple days of eating more, though, I can see the psychological and physical attachment to it that I have with any other sweet. Today is my new day one of little to no fruit, and limited macadamia nuts. I decided I should spend the rest of my Lenten commitment, committed to that too!
Also, one more thing, my first time to eat fruit after those initial nine days was an interesting learning experience for me. It was a Saturday morning, and I was up at 7 to have a light breakfast (one egg + kale) before teaching yoga. I taught class, and was starving afterwards so I went some friends that showed up to the local juice/smoothie bar. I had a feeling a smoothie wasn’t the best idea, especially when I was hungry. I asked them to load it up with coconut milk (the good kind) so that I’d at least have some fat with that insulin spike. After having gone over a week without fruit, that smoothie seriously set me off on a fruit bender for the rest of the day. I had two apples, an orange, and a pint of strawberries throughout the rest of the day. It was pretty obvious to me what that much sugar does to my system!
Oh, and I’ve also rebounded in the past. I think this time I can keep it together…and I bet you can too! =)
Hola again – So, I’m on Day 34 of my WholeLent, and I decided to look at my calorie consumption and break down, b/c I haven’t noticed any change in body composition or weight loss. It did occur to me that maybe I’m eating too many fats, given the fact that I buy a lot of fatty cuts of meat, b/c that is the cheapest way to buy grass fed/pastured beef and lamb. Ground beef, beef shanks, lamb shanks, and lamb shoulder are in my diet almost every day during at least one meal. I have eggs and chicken (white + dark) as well.
I decided to enter my meals into FitDay today to get an idea of calorie consumption and macro-nutrient breakdown. My calories for the day were 2176, with 72% being from fat, 19% from protein, and 7% from carbs – meaning I had 181g of fat and 104 g of protein and 47g carbs. I knew that my diet was leaning towards the fatty side (the vast majority of which are saturated and mono-unsaturated); it’s part of how I stay full. But something tells me this is probably more than I should be eating. I’m 5’7 and somewhere between 138 and 140…and I think my bodyfat percentage is somewhere around 27% – not particularly stellar. I did run sprints this morning, so I was quite hungry today, but I’m still thinking this is probably too many calories and the breakdown might be messed up.
I don’t want to start counting calories – it’s the pits for me, and not counting calories is one of the reasons I like paleo. I know fat doesn’t make you fat – but they are calorically dense, and I wonder if that’s the issue. Anysnooch – any feedback would be appreciated. Thanks =)
p.s. I posted this on facebook too – but the timeline has me all messed up! Sorry for any duplicates =)
Cate,
This is really a consulting question, and not something we can answer in comments or on Facebook. There is so much to weight loss – it’s not just your calories or macronutrient ratio! That having been said, if you’re doing any form of high intensity exercise on a regular basis, you need to include enough carbohydrate in your daily diet to fuel and recover from that activity – and 47g of total carbs ain’t going to cut it. If you stress your body with too much activity and too few carbohydrate, you can continue to propagate cortisol and insulin issues in the body – which will stall (and potentially reverse) weight loss efforts.
If you can swing it, talking to someone about your scenario is the best option. If not, try swapping some fat our for starchy veggies and see if that doesn’t help with your activity levels, recovery, energy and weight loss.
Best,
Melissa
Lydia–If you are going to go the almond milk route, making your own is your best bet to avoid any extra chemicals/substances added during processing.
Steph, Whole9 EE
Hi! I wasn’t sure where to post this (I recently quit Facebook). But this was part of a comment on Mel’s http://www.theclothesmakethegirl.com blog:
“Let us know if you figure out the answer to the insidious Paleo weight gain that seems to hit us women a year or two into eating Paleo/Primal. I’m right there with you! I’m starting a Whole 30 tomorrow to try and shed the 5-6 lbs that has crept on since January (where did it come from?!?) It seems like one bad night of sleep, or one square of dark chocolate suddenly are packing on lbs, when a year ago I’d still be steadily losing lbs with what I eat now.”
Is this common? I’ve only been eating Paleo/doing Whole30s for six months or so, and I am loving how I feel! But if there are side effects a few years into it, I’d like to know. Thanks!
can anyone tell me if flax seed meal is okay during the Whole30? thanks!
Hi Everyone,
Been a while since I did a whole 30 (maybe 2 years) and I’m earting fairly clean otherwise, but there were all these “good” treats – dark chocolate, agave almond flour muffins… you know the drill. But I needed to do this becuase in the past, I’d start if and fail 2 weeks into it. Yeah, I know that I don’t have to eat anything I don’t want to…but I won’t get into the reasons.. I failed. So this time, from April 1 to April 30, I’m doing it just for me – to show myself that I can do it, no matter what.
Day 1 – was awful! Massive migraine headahe that only went away after I had an excedrin. And along with going whole 30, I also have been coffee free.
Day 2 – Definitely sleeping better. Sugar tantrums – I drinnk a cup of pomogranate tea after a meal if I feel a sugar tantrum coming. I probably need to stop the tea as well to be really tantrum free.
Day 3 – headache again during my workout. Didn’t go away until I again took an excedrin and dozed off for 20 mins (best nap I have had in a while!).
Anyway, I’m going to keep on at it. I should also mention that I’m vegetarian.
Anu
Emily – There is no automatic weight gain after a year or two of eating Paleo.
Norita – Flax seed meal is technically acceptable, but not a good choice. The omega 3s in flax are not readily available to the body, but the omega 6s are, so eating flax does not give you a good fatty acid balance.
Anu – Welcome Anu. I wonder if your headaches are from caffeine withdrawal. If so, they should pass in a few days. How are you getting your protein as a vegetarian?
Hi Tom,
I attended the Whole 30 for Vegetarians webcast last year where Melissa and Doug shared a lot of into on protien for vegetarians. So, I eat tofu, greek yogurt, SFH pure whey protein as a PWO drink (mixed with water and some frozen berries), lentils in all sorts of dishes. For example, yesterday’s dinner for our family was stuffed acorn squash with roasted pearl onions and black lentils stew. If anyone is interested, I soaked the lentils overnight, pessure cooked them for about 10 mins. Then added some salt, black pepper and indian spices (garam masala) and reduced it until it was like a stew consistency. And the kids took the left over lentils for lunch today.
And it maybe caffiene withdrawals – but I don’t really feed the need for coffee like I did before where it was sort of automoatic to drink coffee with milk as soon as i woke up. I’ll ride out the headaches.
I have sweet sixteen birthday to tackle on Friday! Now, that’s the landmine I have to navigate carefully.
Anu
OK, I started a cross fit boot camp program (for those of us who are too intimidated to crossfit at first) and am getting ready to sign up for CF foundations. i have been trying to lose the 20 lbs of extra weight i gained when i quit drinking alcohol (and apparently started eating more brownies?) for a couple of years and even with intense workouts haven’t lost weight. i’ve been on and off weight watchers since i was 11 (so i’ve been on ww more years than i’ve been off) and i find i just eat junk and end up hungry.
i thought cutting out sugar was an absolutely crazy idea. paleo eaters are nuts. where is the saber-toothed tiger? then i took a look at what i was eating. what is crazier, eating a lot of beef or eating bear-shaped pseudo-foods of dubious origins that doesn’t expire with some kind of artificial cinnamon flavoring (the teddy grahams i ate for dinner last night)?
so after telling my CF coach (Ashley from CF Durham, yay ashley and yay durham!) “do i have to go paleo, cause I can’t go paleo”, I’m ready for a Whole 30 starting the day after Easter. My question is: I need to be healthy but I am also 20 lbs overweight. Will I lose those 20 lbs while getting healthier (which I know will happen w/ whole 30)? I know I won’t lose all 20 on the whole 30, but I can’t afford another diet change (like the alcohol elimination) that adds pounds. My body is comfortable at the high end of the “approved” weight range for my height, but I’m 20 lbs from there. I say that to say: I ain’t trying to be skinny mini here. I just need to drop some of my 38% (!!!!) body fat and CF alone is just adding muscle underneath the fat.
Deb – I had been CrossFitting for 2 years when I started eating the Whole30 way. I lost roughly 2 pounds per month for the first 15 months. I ate about the same amount the whole time and exercised the same as I always had, but the changes in what I ate made a huge difference.
Deb,
You can lose weight without making yourself healthier – but the Whole30 is about making yourself healthier from the inside-out… which will manifest itself in body composition. Of course, diet is not the only factor when it comes to weight loss – sleep, training, recovery, stress all play a major role.
Just listen to Ashley – she knows her stuff (and the Whole30). She’ll keep you headed in the right direction, and help you lose weight safely, sustainably and healthfully.
Best,
Melissa
Day 4 – Headache free! Yay!! And I have to comment on how well I sleep. I know just when I’m falling asleep and somehow, when I start stirring again, 8 hours have gone by! It’s been a loooong time since I slept like that (of course the kids are more cooperative now..but still…it’s lovely to sleep so well!!
).
I’m SO happy I stumbled upon this! I’ve been having some health issues and have been wanting to “go Paleo” but wasn’t sure how or where to start. Changing the whole way you eat can feel overwhelming.
Not standing on the scale will be tough for me. Since September, I’ve lost almost 50 pounds and I weigh myself every day as motivation. It’s part of my morning routine. But I’ll resist!
Thank you SO much for this! It’s getting to be 10pm here, so tomorrow will be day 1.
I’m back to reading/posting on this board….it’s so inspiring! I do “mostly” whole30….and that “mostly” has dwindled down to…..well, let’s not talk about it! I’m very happy to be back to this board and I am loving the information I get here.
Anu –> YAY for solid sleep and no headaches. The first week can bring some weird stuff, so glad to hear that your trend is turning around. Right on!
Tara –> Congratulations on making the decision to take on a Whole30 — and also congrats on your weight loss. You must be feeling so great, inside and out. The Whole30 is going to kick that up another notch… WOOT! Wishing a great day 1 — and smooth 30.
Dana –> Welcome back! Kudos for returning for support so you can increase the mostly of your “mostly.”
I’m on day 5 of Whole30 and I am feeling great! I used to be exhausted after work and already I have noticed that I have so much more energy. I’ve also realized i actually like the taste of coffee without cream or sugar. I never thought that would happen. Good luck to the rest of you doing the Whole30 this month.
Hi everyone-
Today is my last day of Whole30. It is day 45, and I have decided to stop. After being squeeky clean for 45 days, I’ve seen some great changes, but also many challenges that I frankly do not know how to tackle.
The benefits:
1. losing the sugar dragon. (This is HUGE and I am so grateful to Whole30 for this shift)
2. changing my relationship to food (I now use food to nourish my body, rather than punish myself)
3. improved sleep (addition of Magnesium may be partly the reason)
The downsides:
1. No weight loss. My clothes do not fit any better. (major bummer)
2. Difficulty with digestive process (feeling like my food never really “goes down” after 3-4 hours)
3. Increase feeling of bloating as the day goes on. (this really really bothers me)
4. Weak during workouts – not able to burn fat to fuel exercise
5. Poor recovery from workouts – sore almost all the time.
I’ve tried NOW Super food enzymes. I’ve tried eating protein before the workouts. I’ve made bone broth to help heal any digestive issues. I’ve added sauerkraut for probiotic help. I ditched eggs in case I had an allergy to that also. Even with all these things, I feel the same today, as I did after the first few weeks on the plan. No Whole30 magic.
The purpose of the Whole30 elimination plan is to feel so good after the 30 days, that when you add back any specific non-Whole30 food, you can tell if your body has a poor reaction to it. Since I don’t even feel good now, I don’t see the point of trying the re-introduction process. There is no way I could tell what is going on.
I am at a loss for what to do next. Truly, in my heart, I know this is the right way to eat and live. But, somehow it is not getting me where I want to go. So tomorrow night, I am going to have a nice glass of wine to celebrate what I’ve accomplished…..and then let go of the stress of being completely Whole30 compliant for a while. See where my body takes me. I will be patient.
:=)
Imogene
Imogene- good luck to you. I hope you stick around. I, for one, would like to hear what happens now, how you feel “off” whole30. It certainly sounds like you’re trying hard to “do everything right.” I’m very interested in your journey.
Imogene,
I usually just read for inspiration, but I really felt I needed to chime in as your story so resembles my own , that for a brief moment I was emotional moved and connected to you. I to had little to no results from the whole30 at first. For me the Whole30 was a change from my usual Paleo life style as the Whole30 made me shake my Paleofied sweet cheats that actually were causing me to put back all the weight I lost when I first went Paleo back in October 2010.
I am an avid cyclist and gym rat, so not really seeing weight fall off while eating a Whole30 lifestyle, was at times frustrating. It was not until day 45 that I finally saw a total of 5lbs off the scale. I also had days of bloating and days of energy loss in the gym.
I kept going though, I added Yams and Sweet Potatoes to my diet post workout, which I normally would have avoided due to my Paleo Roots. I am eating Maranatha Sunflower butter pre workout and I still have days where I feel bloated. I avoid the scale on those days as I can almost guess the number to the oz on those days.
I am now on day 64. I am 3lbs below my goal weight, recently I competed in the 2012 Goodyear Arizona Gladiator Rock n’ Run on a day before whim and finished in the top 10% with no planning or training.
I guess what I am trying to say is that the reason I generally lurk here, is that we are all different, and not everyone here on this board reacts the same. We are just as diverse as the mix of people you see at the gym who gain muscle while lifting 1 lb weights, or the rail thin guy who eats at McD’s everyday. We all respond differently to or intake and environment. 30 days was not my magic number, my magic number was 45. I continue because it finally clicked, and my body is responding the way others were responding right out of the gate.
Go drink your glass of wine tonight, and enjoy it. Then decide whether your really just having a moment or if your ready to keep going. I’m here for you… Really!!! I know your struggle.
Kyle
cybrslug@gmail.com
I am having a whole big breakdown. I can’t wait until the forum is up here to get some more robust support from the community. I’m not whole30ing at the moment, but I will be in a couple weeks.
I’ve just felt so hopeless — I started birth control to deal with menstrual issues. I’m having hormonal side effects from the pills AND they’re not helping with the menstrual issues, so it’s the worst of both worlds and my anxiety and depression are at their worst. My appetite is destroyed — I have no hunger signals. I can’t tell when I’m getting hungry, and once I start eating, I can’t tell when I’m full, so I sometimes overeat without even realizing it. I might have to start measuring food just to get through the day.
I haven’t given up on eating good food — I still eat my greens and good meat and love them and make bone broth at home. I cook really good food. But I’m not avoiding the bad food, either. I figure since I’m such a hormonal wreck, anyway, a slice of pizza or cake or spoonful of peanut butter isn’t going to kill me in the interim between starting this journey and being able to deal with my physical situation in a healthier way. I’m not stressing over food and that’s a really important thing. I don’t feel bad about eating the pizza and I’m enjoying the lack of restrictions.
I know I can get back on the horse and kick all the bad food and feel better for it eventually, but I feel like I have no support network to deal with the depression issues and certainly no one to tell me that I actually need to pay attention to nutrition. All of my friends are incredibly unhealthy and they don’t even care and I think they’re actually sick of me, so I’ve just stopped talking to them about it. So yes, hasten the forum so I can complain more!
Shelly … if the BC in question is Yaz or one like it, I’d stop it immediately. I have problems with hormonal birth controls any way (what you describe, actually) but none so severe as Yaz. I went from my normal pretty mellow-to-cheerful self to suicidal in *four days.* And nag the daylights out of your doctor — yes it takes a couple of months for the b.c.s to help with hormonal conditions, but it shouldn’t take longer than that. Which means you aren’t on the formula that is going to work for you; it’s time to try another.
@Kyle- Thank you for sharing your wonderful story. It is so inspiring to me!
Wow….Placing top 10% without planning or training is something awesome! Congrats to you. :=) I am always excited to learn that folks other than Cross-fitters are attracted to the Whole30 way of life and it helps their performance. I enjoy being active, mostly with outdoor exercise (running/hiking) because I love the solitude of a long outing. I am hopeful that mid-distance running is still possible for me.
Your post definitely has convinced me that I will take a moment tonight with a glass of wine, and then go right back to working on Whole30.
Much gratitude-
Imogene
Imogene,
Like I said, you moved me as well!!! This board is a great place for support, and you can always contact me. You have no idea how much positive energy you passed my way by letting me know that in some small way my story may have helped you to continue on.
Kyle
cybrslug@gmail.com
Imogene,
Do you eat a lot of fruit or coconut milk? You might want to look into fructose malabsorption. There are several vegetables that can cause major trouble,too, like onions. The bloating you speak of is a red flag. I went off of dairy for a while (recommitting to whole 30 tomorrow–grin) and substituted coconut milk. I had terrible digestive issues then I stumbled upon fructose malabsorption….light bulb!!! Check into it…..maybe this is an issue for you.
@Jessie – I have been sticking with 2 pieces of fruit per day. Grapefruit or berries. I am not a big fan of coconut milk, so I drink black coffee once a week. Green tea is my beverage daily. The bloating/digestive issues seem to start with breakfast that includes solid amounts of protein. I’ve been backing off on the amounts to see if it will help. Results are mixed….some days better than others, but no real pattern.
Thanks for your suggestion.
I enjoyed my glass of wine (2005 Pinot Noir from SBC!) for Easter and am back on the horse today. :=)
Rock on Whole30′ers!
Imogene
@ Imogene
WOOHOO!!!! Glad to see your post. Hope you had a great Easter. I jumped of the wagon a bit this weekend as well. My uncle prepared uncured preservative free ham which was fine, what got me was the Wasabi infused cheese!!! I had to try some. I have not had dairy of any kind in so long I was not sure how my body was gonna react. I survived and today is back on track.
You take care and stay with it, you are doing gr8t things for yourself everyday!!!!!!!
Hi Kyle-
I can not call my behavior Whole30 compliant, but it is in the spirit of Whole30. I am setting my intention to stick with Whole30. If I do “hop of the wagon”, as you say, I do this with my eyes WIDE open for those special occasions or foods that are truly worth it.
I guess I can stop counting the days….this is just how we roll, right?
Thanks for all your encouragement.
:=)
Imogene
@ Imogene
THAT IS JUST HOW WE ROLL!!!!
Hi there. A friend told me about this diet and I was curious to find out more about it because I have been largely following a Candida diet for the past several months, with great results. The Candida diet is very similar to this one, but does allow for quinoa and amaranth and the occasional bit of plain whole milk yogurt. But no vinegar (except organic apple cider), no caffeine, no mushrooms, no fruit. Can you please explain to me why caffeine, especially coffee, is allowed? It is highly acidifying and can make sugar cravings worse. I would suggest to those who are perhaps not having the results that they would like/expect to look into whether or not they might suffering from Candida (yeast) overgrowth. It is caused by a number of factors, from antibiotics and birth control pills to stress and a bad diet, and causes a range of symptoms, including gastrointestinal issues, depression, yeast and urinary tract infections, skin issues, lethargy, joint pain and muscle weakness, menstrual issues, and more. A diet like this one that restricts sugar intake goes a long way towards getting yeast under control, but also requires help. In addition to a strict diet, I take natural anti-fungals and enzymes, and a strong probiotic. There are several websites that detail the causes, symptoms, and treatment, and I would be happy to chat with anyone interested. The Whole 30 diet sounds really fantastic and it is heartening to read the testimonials and advice. The more people who make positive lifestyle choices, the better our world will be.
Laurie,
Thank you for your comment, but we really cannot recommend that folks “self-treat” with anti-candida protocols without working closely with their functional medicine doctor or a naturopath. The Whole30 is not designed specifically for those battling candida overgrowth, hence our “rules” are different.
Best,
Melissa
I didn’t mean to suggest that anyone should self-treat, just that some people may need to look further to get the full answer to their health questions. Changing one’s diet is a huge, and challenging leap, and for most people it will resolve lingering health issues and give them a new lease on life. Other people might need to take it a step further, by researching on their own and talking to their doctor, traditional or naturopathic. Such was my experience. That’s all.
I am still curious to understand why caffeine, specifically coffee, is allowed? It seems to me that it would be counterproductive, that the costs would outweigh any benefits.
Laurie,
For most folks, coffee in the moderate amounts we recommend (no more than 1-2 cups per day, always before noon) won’t have deleterious health effects. Of course, if you’re battling specific health conditions, your own context may determine that you omit additional foods or beverages that are “allowed” on the Whole30. Our program provides the general framework that benefits the largest body of folks, but everyone needs to self-evaluate and tweak as necessary.
Best,
Melissa
To all:
Please visit http://forum.whole9life.com for questions, resources and community. Questions posted on this thread will no longer receive a response – but we’ve got plenty of support and moderators ready to help you on the forum.
Best,
Melissa
Well, I just turned 38 today. My thumbnail sketch is thus: weight struggles throughout life, even while in the military. Since leaving the military, I’ve gained almost 50 pounds.
I now work (who would have guessed it!) for the military as a civilian, and am serving overseas. I have been exercising constantly, eating “right” (without knowing it, I’ve been fairly close to Paleo), and have lost 20 pounds.
A good friend, seeing my dedication, recommended I look up your site. He stated that he “wasn’t strong enough” for the full 30, but that it would do wonders for my body composition plan (lose weight, get stronger, etc – you know, the plan!). After reading the Whole30, I have realized that my current situation (work, location) is ideal for this effort. And after reading, what I just wrote, I have realized that I needed to write it to make it real.
Count me in!
Denny,
Welcome! Make sure to introduce yourself in our Forum too – there’s so much support there!
Best,
Melissa
Hi all,
I just started the Whole30 and have found it great.
I have been overweight since 18 years old.
I feel that this is a combination of things but i am working on it.
I have found that I am prone to getting headaches and also feel like getting a cold.
Any advice for overcoming this quickly or avoiding it?
Question. My good buddy is type 1 diabetic and will often “Have to” eat liKe a donut, ice cream, etc.. because his sugar is low. I want him to start this for his health and for his lively hood. So what types of food can he replace for those needs of sugar? Especailly when his sugar is soooo low that he feels it necessary to buy a milk shake in the middle of the night. Just want to know if the sugars in fruit will be good enough. By the way he’s a cop and his “Great” medical insurance still ultimately costs him around $1500 a month out of pocket for his diabetic medication. So I know I can motivate him on that level if he can lower his level or eventually cure himself from diabetese.
Thanks for any info
-Jimmy
Jimmy,
We’re no doctors, but if your friend needs sugar fast, there are other sources besides junk food, including dried fruit, fresh fruit and starchy vegetables. Have him work with his doctor to find alternatives to donuts, because those aren’t helping his condition.
Best,
Melissa
My Whole30 summary – Proud to say I managed to not “cheat” at all. I am 42, 5’5″, 126#, run and crossfit daily. I have high blood pressure, high resting pulse rate and irregular heartbeat. I was hoping paleo would help me get off my meds that makes me insane(r). Without meds my resting heart rate is 100-120, and my bp is usually around 145/100+.
April 1st with meds bp=131/95 pulse 91,
May 1st (no meds all month)118/79 pulse 71.
I lost 11#, 2 1/2″ in my fat little belly and 1 1/4″ in my hips. I didn’t measure my chest, don’t want to know. My body fat dropped 4% while my water content increased by 2%. I’m sticking with it until Friday. Taking a cheat day then back on at least until June 1st. I hate to admit that my crappy diet had a huge role in my heart health. hmph!
Norita,
Wonderful results! How amazing that your BP and resting heart rate dropped so dramatically without any medications! Well done, and keep up the good work going forward.
Best,
Melissa
I made my son a Cheddar cheese Quesadilla with Sweet Peppers for dinner. He did not like the ones with sweet pepper so I broke from my usual clean eating and ate a slice he didn’t eat. Big mistake, After 90 days of living a Whole30 lifestyle, within minutes I had broken out in hives on my face and had to take antihistamines to ease the reaction. I need to burn that memory into my head so that I stop myself before I grab that little snack or bite that is going to reap havoc on my system. I guess my other question is, since I ate a small slice of a Tortilla with cheese does that rest in my system and ruin that other 89 days that I have been strictly Whole30?
I am a vegetarian, and have been eating paleo since November, I have seen a lot of changes in my body and healthy. I seem to have reach plateau and since then been falling off the wagon and eating some things occasionally which i should not, excuse- results are my motivator and I plateauing created a lil dent in the plans. After kept beating myself over it I have finally forgiven myself and ready to move on. I am ready to cleanup my foods again and begin another chapter. The whole30 vegetarian webcast – is that posted somewhere where I could review for learning how to do this successfully, and/or are there other vegetarian resources for help especially around protein intake. I tried the pea protein isolate but after doing it daily for 3 months my body got tired of it and I started cramping right after drinking it and now the smells send my body into a weird state and I get nauseous, etc.
I am a vegetarian, and have been eating paleo since November, I have seen a lot of changes in my body and healthy. I seem to have reach plateau and since then been falling off the wagon and eating some things occasionally which i should not, excuse- results are my motivator and I plateauing created a lil dent in the plans. After kept beating myself over it I have finally forgiven myself and ready to move on. I am ready to cleanup my foods again and begin another chapter. The whole30 vegetarian webcast – is that posted somewhere where I could review for learning how to do this successfully, and/or are there other vegetarian resources for help especially around protein intake. I tried the pea protein isolate but after doing it daily for 3 months my body got tired of it and I started cramping right after drinking it and now the smells send my body into a weird state and I get nauseous, etc.
Thanks
Joty