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.
- Read our new bestselling book, It Starts With Food, the only resource you’ll need to change your relationship with food, optimize your personal Whole30 program, and turn 30 days into sustainable, life-long healthy eating habits. Available in hardcover, Kindle, Nook, or iBook versions.
- 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).
Want to fly your Whole30 flags high and proud?
Copy and paste this code to display our Whole30 graphic on your web site or blog:
<a href=http://whole9life.com/category/whole-30/><img src=http://whole9life.com/img/doing-the-whole30.jpg border =0 alt=The Whole30 Program, created by Whole9></a>
You’ve earned it! Copy and paste this code to display our Whole30 graphic on your page:
<a href=http://whole9life.com/category/whole-30/><img src=http://whole9life.com/wp-content/uploads/2011/06/finishedwhole30.jpg border =0 alt=The Whole30 Program, created by Whole9></a>
Week three, and coming up on my biggest challenge: the baby shower I’m throwing for a very not-paleo friend next weekend. I’ve always been known for my baking and the attendees will be expecting sweets, so I’ve decided to make some but limit it to things I’m not fond of to make it easier to skip them. I’m also making sure that all the savory treats are Whole 30 friendly so I can enjoy those instead. The plan so far: spiced nuts, deviled eggs w/homemade mayo, shrimp w/homemade cocktail sauce, stuffed mushrooms, and baba ghanouj & muhammara with both veggies (for me) and pita (for them) to dip. Wish me luck!
http://primalwomeninthekitchen.blogspot.com/2011/09/holy-guacamole-eggs.html
Alicia, try these. Very good. Be strong.
Some questions:
1. I think it is out – cane juice? Just sugar, me thinks.
2. Almond milk, not to drink staight but to use in recipes
3. How much fruit is okay? I’ve cut it out entirely because I noticed when I ate an apple in an emergency, I had a sugar crash later on, but my partner loves fruit. She wants/needs a limit. She is sick of me saying “no paleo-fying!”
Hi Whole30! I am completely intrigued with your program after reading about it on your website. I started eating Paleo foods since the beginning of the new year as one of my resolutions, and found out about the Whole30 on my fave Paleo blogs. You guys have been mentioned numerous times!
I plan on starting the program on January 23rd (and I’ve managed to convince my boyfriend to go on it with me!). The thing is, I am still breastfeeding my 15 month old, and I am wondering if this program is something for me at this time. I understand the long-term and short-term positive effects this will have on my life (which are two of the most important reasons I want to do the Whole30), but my concern is with how fast I may lose weight. I’ve read on almost every parenting sight that I should not lose weight too fast due to the fact that toxins may be released in my bloodstream and affect my milk supply. Would it still be safe to do? And if so, do I need to follow a certain eating plan (i.e. “eat more of so and so…”) considering my situation?
I’m not sure if you’ve had similar questions in the past, but I would greatly appreciate any info you have on this subject — I just need something to tell me to either “Go for it” or “Wait a little while.” I am really excited about the Whole30 plan, but I am willing to wait if the facts say so.
Hilary – You are right, cane juice is just another name for sugar. Organic cane juice is no better. It’s a no-no for the Whole30.
If you make your own almond milk from scratch, you could cook with it, but the stuff you can buy in cartons from the dairy case at the store is out. That stuff includes preservatives that eliminates almond milk during a Whole30.
Cutting all fruit during your Whole30 is a good idea if you have an issue with sugar. Anyone who is not battling sugar demons should be okay eating two or three servings per day.
Rather than eating a piece of fruit as “dessert” after a meal, or as a stand alone snack, I often incorporate fruit with other ingredients. I especially like to chop up an apple and cook it with sauerkraut or add a couple of oranges and some fresh cranberries to a smoothie that includes spinach and avocado or maybe cucumber.
Catherine V – We’ve heard positive comments from a number of breast feeding mothers about their experience doing a Whole30. As long as you eat enough while doing your Whole30, you should be fine. Some people either purposefully or accidentally restrict calories while doing a Whole30; they cut a lot of foods out of their normal diet, but don’t replace them fully with healthy choices. That’s the main thing to be careful about.
Starting my first whole30 today! I have a couple quick questions:
Is it also imperative to avoid communion at church?
Looking for artichoke hearts, I could not find a single brand that didn’t include citric acid. Thoughts?
Finally, what about oral health products? I can’t find anything about ingredients in OralB Glide floss, which is what is at home. I noticed that some Listerine products have sweeteners in them. If, as you say, these types of things need to be avoided 100% of the time for the duration of the whole30, surely Listerine would be off-limits. Are there compliant oral health care items, to your knowledge?
Looking forward to this journey!
@John – I’m no expert or Whole9 staffer, but at the end of the 30 days, you will still have your teeth and your relationship with Christ. Which is more important?
Haha! True enough, Jim. It’s a bit tricky at the church, as I’m on staff and have to maintain an “image”. I’m sure there are ways around it.
Anyone have a good recipe for guacamole and salsa?
The stuff I buy at the store has cane juice in it.
I never buy the store stuff. It’s so much easier to make it yourself. It’s just an avacado you mash to your liking, then add some lemon or lime juice (I like lime), pepper, cumin (or whatever spices you like) and some onions and tomatoes. I usually don’t make salsa, so I’m not sure of the recipe for that, but I make pico de gallo all the time and you just chop up onions, tomatoes, jalapenos and cilantro.
Hey, folks with *Well Fed*- do you buy Chinese Five-Spice Powder somewhere or do you make it?
Emily–I have bought it but it’s probably cheaper somehow to make it yourself in the long run. Here is a recipe I found:
1 tsp. ground Szechwan pepper
1 tsp. ground star anise
1-1/4 tsp. ground fennel seeds
1/2 tsp. ground cloves
1/2 tsp. ground cinnamon
1/2 tsp. salt
1/4 tsp. ground white pepper
Hope that helps!
Stephanie, Whole9 EE
Thanks for the recipe, Stephanie!
In case y’all want to go the “buy it” route, most grocery stores stock it… or you can buy it online from Penzeys (http://www.penzeys.com) or Savory Spice Shop (http://www.savoryspiceshop.com).
The grocery store version will probably be milder and unless it’s a store that moves lots of merch, the spices might be old. Both Penzeys and Savory Spice Shop sell spice blends that are SUPER fresh and flavorful.
Thanks Stephanie! I ended up buying it, but in the long run we will probably make it. It was awesome!
Any tips for frying eggs in coconut oil? Ours always stick and we’re using lots of coconut oil to try to prevent sticking. I don’t seem to have a problem with omelets but when I crack a whole egg into the pan it just seems to fuse to the bottom of the pan.
Whole 30 update: I’m just a few days into my third week of the Whole 30. Based on my last whole 30 and whenever I’ve gone back to paleo after an extended lapse, this is when I have my least manageable cravings for sugar and processed carbs. Twice I’ve given in but I’m hopefully past it now. Last time I did the Whole 30 it was after my third week that the cravings really went away and my appetite started to self regulate itself.
Actually now that I’m writing this, maybe you all have some tips for me. I can adhere to Whole 30 guidelines VERY EASILY through the day until about 4pm. Then from about 4-8pm all I want to do is eat food that is as far from Whole 30 guidelines as possible. Why the 4 hour window that is so difficult? Is it just old habits or is there a real physiological reason?
Thanks
Jay,
I don’t know the answer to your question (sorry!) but when I read your post I wondered if you were eating enough before 4pm. Also, did you have an old routine that involved sugar (or a 5 o’clock drink) before your Whole30? I know my neighbor always had a drink with her husband after work and that time was very difficult for her when she quit that habit.
As for the egg – what kind of pan do you use? We cook eggs in stainless or cast iron and don’t have a problem. Good luck getting through this third week – that’s where we are too!
Jay – You might not be eating enough.Try eating a really big Whole30-compliant meal at 4 PM, eating to the point that you are stuffed. See if that doesn’t eliminate your cravings.
About coconut oil – quality varies. I don’t have any problem with sticking with the brand I use – Nutiva. However, I once bought some cheap coconut oil in a Persian grocery store that I wound up throwing away. Good coconut oil smells like coconuts and should be plenty slick in a hot skillet.
Tom and Emily, thanks for the suggestions. Prior to paleo I definately had a routine of cocktails and grazing after work and before dinner. I’m going to try eating before I leave work to see if that holds me over till dinner, I suspect it’ll make a big difference.
Regarding the coconut oil, I know I’m not using the best quality. I’ll try one of the better brands.
Jay–I always make sure my skillet is VERY hot before I break eggs into it. I usually don’t even have to use that much oil is the skillet is hot. I use copper bottom stainless.
Is tahini paleo? If no, why? Don’t give me that Omega-6 answer, b/c lots of nuts have high 6:3 ratios but aren’t forbidden. Crossfit says “… nuts and seeds…” I thought legumes, peanuts were the only issue.
Jim – I don’t know what people were eating during the Paleolithic Age, but tahini is Whole30-compliant. Check out the Steal This Meal recipe for Cashew Hummus that includes 1/4 cup of tahini – http://whole9life.com/2010/07/steal-this-meal-cashew-hummus/
I have one week left in my Whole 30, but I’m sure I want to do a Whole 60. A few issues I need to fine tune. Portions and after dinner urge to eat. Anyway, January was the perfect month for me because of no travel an not many special events. In February we have my husband’s birthday (who is doing Whole 30 too, but not continuing after January, staying Paleo, just not as strictly as Whole 30), our 12th anniversary, travel to Disneyland with family, and visiting family (who love eating out at buffets). Anyway, I think I can handle the birthday, anniversary and visiting family. Not sure how to handle the 3 days at Disneyland. Any and all tips, tricks, and suggestions on how to stay Whole 30 compliant at Disneyland would be greatly appreciated.
I bought a copy of “Well Fed” and am loving it so far. However … some of the ingredients that are called for are things I don’t have access to. Can anybody give me some tips for substitutions?
Jicama — good luck trying to explain a jicama to the guy at my Japanese grocery store. Not only do we have a language barrier, I’m not sure they’ve ever seen such a thing. Would daikon radish be an OK substitute? Or does anyone have any other suggestions?
Hey, GT!
You can try describing jicama as “yam bean” — that might help?
http://en.wikipedia.org/wiki/Pachyrhizus_erosus
If you can’t find jicama, you can use turnips instead in both the potato salad and home fries recipe. Cut turnips into 1/2-inch cubes, boil in salted water for 10-15 minutes (until tender but not water-logged), then follow the rest of the recipe instructions.
If you have any other questions about Well Fed, post here or shoot me an email through my site.
Happy cooking & eating!
Melissa
P.S.
Daikon Radish isn’t the same thing at all. But it is delicious
Today is day one of my commitment to the Whole 30. One question, though…why are sweet potatoes allowed but potatoes aren’t? If I’m sensitive to carb cravings, should I avoid the sweet potatoes as well?
Cyndy — I’m just doing the Whole30 (day 22 for me!), not an expert on it, but I think it’s because sweet potatoes have enough nutrients to make the carb load worth it, at least if you don’t overdo it. White potatoes, on the other hand, don’t have many redeeming qualities in the nutrition department, so they’re just a bunch of empty carbs. Also, we tend to abuse white potatoes in ways we don’t with sweet potatoes — think french fries, tater tots, hash browns, etc. White potatoes are a gateway to a lot of unhealthy choices that you want to avoid.
Thanks, Melissa! I was actually making the maki “sushi” rolls tonight, and the daikon worked great as a substitute for jicama in those!
Today is my first day of the Whole30…i think what made it “click” that I can do this is the comment you made about “this is NOT hard…quitting heroin IS hard…beating cancer IS hard” How right you are!!! I love your website, blog and i am looking forward to feeling better everyday!! Thank you!
Today, I’m starting Whole30 with my husband, Scott. I’m currently sedentary and 60-70 pounds overweight, but I’m absolutely convinced that I can DO this and that it will help me get healthier. I’ve always had an unhealthy (read: addictive) relationship with carbs and have tried paleo a few times. I always feel better but then eventually cave. No more! This time, I’ll get it right!
Kimmy and Jill –> WELCOME to the Whole30 party! Wishing you both a great experience.
If you get stuck, need to vent, have questions, or just want a check in, be sure to stop back here or visit the Facebook page. We’re all in this together!
I’ve done a bunch of Whole30s, and every one has been different — and every one has taught me a lot about myself, my eating habits, and how great it feels to clean up my nutrition.
Happy eating!
Mel
Today was day 16 for me. I broke the rule and weighed myself. I’ve lost ~8 pounds. And I was in pretty good shape prior (I’m a crossfitter). I haven’t been this slim since my freshman year in college. I’m 37. So my point… it can work. And I’ve felt great, too. I have a few gripes but nothing good comes easy, right?
Soldier on…
Hey – I posted this on the Facebook page too, so sorry for the repeat! Can someone provide ideas on how *not* to lose weight? My bf keeps losing weight and he’s already pretty lean. He really doesn’t want to lose any more weight. He is eating a ton and including good fats- eating is becoming a chore for him. This is day 24 of the Whole30. What can we do to increase the calories of his food more without him having to eat more?
@Emily – Grassfed Tallow (lard) added to sweet potatoes or anything else you can stick it in!
Sorry to repost this but really need ome suggestions.
I have one week left in my Whole 30, but I’m sure I want to do a Whole 60. A few issues I need to fine tune. Portions and after dinner urge to eat. Anyway, January was the perfect month for me because of no travel an not many special events. In February we have my husband’s birthday (who is doing Whole 30 too, but not continuing after January, staying Paleo, just not as strictly as Whole 30), our 12th anniversary, travel to Disneyland with family, and visiting family (who love eating out at buffets). Anyway, I think I can handle the birthday, anniversary and visiting family. Not sure how to handle the 3 days at Disneyland. Any and all tips, tricks, and suggestions on how to stay Whole 30 compliant at Disneyland would be greatly appreciated.
Courtney, if you post to the Facebook page (if you have FB), you will likely get more responses than you can read
Courtney — Can you take coolers into Disneyland (or if not, pack one and leave it in your car)? Here is a great post from the archives about taking Whole30 on the road:
http://whole9life.com/2011/07/whats-in-your-cooler/
Hope this helps!
Stephanie, Whole9 EE
“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’.”
Actually, you could not be more wrong. Especially if you understood the complexities of those of us who battle an eating disorder every day. Sure, not everyone is bulimic or anorexic, but if you look around and notice those with weight problems and consider what the food industry has done to mess with our minds, you might have a little more compassion. You’d think it wouldn’t be that hard to try something new for 30 days, but when sugar cravings come on, I can assure you they’re every bit as ridiculously real as a craving for heroin or cocaine or tobacco.
I am absolutely not looking for sympathy. I am however, looking for the Whole9 community and the Paleo community to be slightly less asshole-ish. If this movement is ever going to overcome conventional wisdom to become the primary way in which the world eats, than those leading the charge need to practice compassion and humility.
You don’t know what it’s like to live my life. Don’t pretend that you do.
HillyRu – The backstory of “Drinking your coffee black. Is. Not. Hard.” is worth reading. Find it at http://whole9life.com/2012/01/coming-clean/.
Actually, HillyRu… I do know what it’s like.
http://whole9life.com/2012/01/coming-clean/
And while I’d disagree that sugar and heroin are equally destructive… We are aware and very vocal about the serious condition that is sugar/carb “addiction.” In fact, we focus on amd address the mental aspects of our food choices more than anyone in the Paleo “practical implementation” community.
If our message is not resonating with you, we’re sorry. But understand that we offer nothing but compassion, support and encouragement to those who participate in our program and in our community. One look at our Whole30 Facebook page would show you that. But for folks who don’t even TRY because it’s going to be hard… For that, I have no sympathy. Life is hard. Things aren’t fair. We all have our struggles… But no one has any excuse NOT to take the first step when offered help and support.
Best,
Melissa
Yes, I read it previously, and I commend you, Melissa for your honesty and your determination to recover from addiction. And yet I still take issue that the “it’s not hard” paragraph is one of the first things people read upon entering the site. If this were a site helping people kick cigarettes or booze and you said, “it’s not hard because there are other additions that are harder,” people would laugh in your face.
And to me, when I read “it’s not hard,” my immediate reaction is that if I fail, it’s not because what I was attempting was challenging but because there is something that is inherently wrong with me as a person. Now, I’m not entering into the Whole 30 with the idea that I’m going to fail, but I’m also not a fool. Recovery is a process, and sometimes, I may slip.
You don’t have to tell me how hard or not hard something is. I’m a big girl. I can figure that out all by myself. Tell me how to succeed and keep the commentary to yourself.
Day 27 and struggling. I’ve been strictly following the diet, but I literally feel worse everyday. Low energy, fitful sleeping and very irritable. I have always followed a pretty strict exercise routine and now I can barely get through it.
Chris–Do you mind me asking what type of exercise routine you are following (CF, running, etc?). Sometimes if your intake of dietary carb via starchy veggies is too low then you may experience that type of sluggishness.
Stephanie, Whole9 EE
Stephanie – I have been doing”Insanity” for quite a while.
Chris–Thanks. So what I tend to suspect is that Insanity, being a high intensity exercise program, is taxing on your glycogen storage. If you are depleting your glycogen stores on a regular basis and not replenishing them adequately through the foods you eat, this might account for your symptoms. I’m speaking from personal experience because I do CrossFit. When I didn’t consume starchy carbs (think sweet potato/yam/squash/beets/etc) post workout, I found myself feeling sluggish. Now, I am sure to replenish enough carbs on those high intensity days and maintain performance. I have done 3 Whole30′s (doing one now) and the rest of the time, I eat pretty close to it. Hope this helps!
Stephanie, Whole9 EE
What about Whey isolate protein?
Is there a ruling on vanilla essence? I like it in my black tea, not sure if I have to rule it out?
Kellie–Be sure to check the label. Most essences/extracts contain alcohol which is not allowed on the Whole30. Perhaps a tiny amount of fresh vanilla bean would be a suitable replacement.
Steph, Whole 30 EE
Thank Steph. I went on a label checking mission, and found not only alcohol but also sugar as an ingredient in all the vanilla essences available where I live.
I’ll keep a look out for vanilla beans but it seems unlikely to be available up here, we have pretty limited choices unfortunately.
Good thing I like good straight up coffee anyway
Dana Kelly – Whey isolate protein is highly processed and not acceptable during a Whole30.
My whole30 ended early because a friend came up for a super-special occasion. I have a small victory to share, though!
Gluten is the thing I for-sure avoid.
Last time we went to this great BBQ place, I ate the cornbread. It was awesome and I don’t regret it. It was a big emotional thing, too, because I hadn’t intended to eat the cornbread, but it came out and it smelled JUST like my daddy’s so I had this whole emotional food-smell-response and cried and decided it was worth eating and it was, so that’s good, and it’s a really good memory.
When we went this weekend, I wasn’t really sure how I’d handle the cornbread situation. Well! I handled it beautifully. I ate the ribs and the pulled pork and by the time I was done with that it was clear to me that I didn’t need the cornbread to complete the meal. It was also clear to me that if I REALLY wanted cornbread I could just make it anytime I want, or just make a trip to this restaurant and get some. It’s not the end of the world if I don’t have the perfect cornbread with the perfect BBQ. I didn’t feel deprived at all. I even re-heated the leftovers for my husband in the morning all guilt-and-anxiety-free and I was content with my house smelling like my daddy’s cornbread even if I wasn’t the one eating it. Even I’m a little surprised with myself! Such maturity! Such foresight!
I have to say to a point I agree with HilaryRu, and what she’s bringing up is something I initially thought too while reading that line about it not being hard, quitting heroin is hard. And, also the feeling hit me again in the post about coming clean where it said the jury is still out on withdrawal symptoms upon quitting a food addiction.
I know both sides of the fence. I’ve quit meth before, which is a pretty big deal, but I have also had an eating disorder as a teenager. Which was harder to recover from? Well, quitting meth took 4 weeks of withdrawals, including a stroke. Recovering from an eating disorder took many more months and was MUCH harder, even though I didn’t have quite the extreme physical symptoms.
I’ve also watched someone close to me coming to terms with food addictions, but she was morbidly obese. She was literally killing herself with food. To be clear, a person in this state is making as much of a choice about what they are doing as a drug addict. She hasn’t been able to get better and it doesn’t help that instead of it being seen as a some sort of disease as drug addiction is, it is seen as mere laziness. Like she just won’t get off her fat butt and do something, but in reality she’s done more than a lot of people. Watching her suffer, and having seen her have physical withdrawals (yes, not as severe as quitting meth or heroin, but real) quitting processed foods, I have no doubt what she suffers is real.
I think the point of saying “this isn’t hard” is supposed to be meant as tough love, and for some who don’t have true food addictions, it works. But, I also see how to some it is like telling the alcoholic that quitting isn’t hard. And, that never works to motivate. I just swallowed it and moved on, but I felt I had to chime in seeing someone saying the very things that I thought initially.
Casey – Thanks for sharing your experience concerning food addiction and focusing attention on how some people feel dismissed by hearing “It is not hard. Don’t you dare tell us this is hard… Drinking your coffee black. Is. Not. Hard.” I was defensive when HillyRu first raised the issue, but after several days of consideration, have concluded that eating right “IS HARD.” And for some people, eating right is terrifyingly hard.
Melissa and Dallas know better than most people how hard eating right is and that is why they have worked long and hard to create the Whole30 program, their educational seminars, Success Guide, and manifestos. They have dedicated their considerable talents and energies to helping people succeed at eating right because it is hard.
I also think Melissa is completely correct in saying, “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.” That sounds harsh, but that is what an addiction counselor tells an addict in treatment. That is what a doctor tells a patient in a cancer hospital. I know how it works first hand because I used to run addiction programs and was once on the staff of a multi-disciplinary OB-GYN Cancer Treatment team.
Getting well demands commitment. There are no short cuts and no passes on doing the right thing. You must make the choice to be either in or out.
Just wanted to add one more comment in here to say that I made it through the baby shower without a hitch (the muhammara with veggies & the deviled eggs I brought were more popular than the cupcakes!). I’m also amazed to note that I’ve had almost none of my usual PMS symptoms, no mood swings, cramps, food cravings etc., which made an otherwise very difficult work week a great deal easier to manage. If that were the only thing I got out of this it would still be worth it.
OK – I’m doing this! Start tomorrow. 30 days!
This website is so inspiring that I’ve decided to start a real Whole30 tomorrow, February 1, 2012. (I did a modified version of this eating plan in the fall–no grains, no legumes, but with Greek yogurt and milk in my coffee). I do have one question, though: I hate eggs, so I’m wondering if someone has a suggestion for other breakfast options?
Kate – One of the best breakfasts I ever had was grilled scallops with zucchini noodles. I also like ribeye steak with wilted kale. You can eat anything for breakfast if you let yourself. The only thing keeping us focused on eggs or (Whole30 forbid) cereal, is convention. Personally, I eat a lot of eggs for breakfast, but I also enjoy whatever leftovers I have in the refrigerator. I am perfectly happy eating tuna fish with baby cut carrots for breakfast.
Tom, thanks for getting back to me so quickly. It sounds like it’s really just a question of rethinking what “breakfast” is. So today I ended up having tuna, red pepper, half an avocado, some baby carrots and celery, mixed with a bit of olive oil. Sure, it’s the strangest breakfast I’ve ever had (up to now), but I actually found it quite tasty.
Today is day one for me going Whole30. I have been Paleo for over a year, but as with most things you reach a weight point or a level of health you are satisfied with and slowly you allow a cheat meal or a snack back in. This tear for me it was the Holidays I never fully left Paleo, at my worst I was 85% Paleo at the end of every month, but the PIzza Friday was taking it’s toll. At my best living strictly Paleo got be down to 165lbs which for me was great. Slowly though as time went on I found myself back in the 170′s and not gaining, but not losing. I am an avid P90Xer and can tell that the non Paleo days hav effected my overall abilities.
So as of right now I am putting away the Agave, Honey, Almond Meal Panakes and Cookies (Oh how I love Almond Meal Snicker Doodles!!) Cheat Days and work arounds, and commiting to the Whole30 and then some. I know it is for the best just like the bicycle, I fell off and am getting back on.
Pease help me stay on track, and if I can help you, I am just an email away.
Kyle
cybrslug@gmail.com
After following your site for several months I’ve finally started my first Whole 30. Yesterday was my first day and it was a piece of cake….mmmm, cake…Seriously, yesterday was easy but today I’m very cranky. I have a horrific headache and I feel in a fog. Normal? I have two daughters 13 and 9, and I am slowly moving them in this direction but not really letting them know about it. I am letting them finish up any of the crap that we have in the house and then I just won’t buy any more. I hope I feel better before the whining and complaining start.
I just got my Well-fed cookbook. I’ve loved The Clothes Makes the girl blog for a long time. She makes it much easier and appealing than anyone. Off to make dinner!
Started my Whole 30 1/30/2012. Seemed like the best time since an overly long power outage here in WA was requiring a total clean out of fridge & freezer. Gave all the rest of the food in the cupboards to my daughter and went shopping. So far it’s been easier than I was expecting, just a lot more cooking & making sure I pack all my food up for the next day before bed. I had found Melicious & the clothes make the girl blog a couple months ago when looking for a coconut butter recipe which led me backwards to Paleo and then here. The hardest part has been quitting smoking at the same time. I don’t really know when I’m hungry anymore so I just eat because you tell me to. I’m trusting that at some point my system will recognize hunger again. Next week I’ll add exercise in too. I figured I’d throw my perfectionism into some kind of overload if I started it all in the first week. I’m excited and nervous. This is big stuff. And big changes. Thanks for creating this
Hi, I’ve posted a question on here a week or so ago and now I have another one that is similar. I started the Whole30 ten days ago and have been sticking to it and doing great. But breastfeeding my 16-month-old appeared to not be a problem until today. My milk supply has dwindled severely and my toddler is not getting enough. It seems like I’ve completely dried up. I was nursing okay yesterday, but today my daughter cried herself to sleep because she wasn’t getting enough milk. I’ve been eating 3x a day and having sweet potatoes and spaghetti squash (though I’m not sure if the amount I’m eating is enough). In fact I’m going downstairs after this post to nuke a sweet potato and eat it this late at night. Tomorrow I’m going to buy Fenugreek tea to up the supply, hopefully that works. I tried searching the whole9 site for info on this but couldn’t find what I needed. Hopefully I can get someones input on this, because I want to continue the Whole30, but not if my child’s nutrition is at stake (I know some of you will say she will live, but I had planned on self-weaning, which also has health and emotional benefits than just nutrition). Is there anything I can do to up the supply while on this program? Please help.
Welcome to everyone starting a new Whole30!
Catherine V – Hopefully a woman with experience will speak up, but I like your suspicion that you might not be eating enough. Eating more good food won’t hurt and it may solve the problem you are having.
Nik – quitting smoking in conjunction with a Whole30 is mega-change. Good for you!
Kristen – I did not feel bad until I had been doing the Whole30 4-5 days, but some discomfort is normal during the first two weeks. Your body takes time to adjust to healthy changes.
My boyfriend and I are in day 19 and feeling great! I used to take a psyillium seek husk supplement for additional fiber which help with my sensitive stomach. Is it ok to take them during the whole 30 and also afterward? I started the whole 30 without taking them and no matter how many vegetables I ate, my stomach was still acting up. I added them in about 5 days ago and feel much better. What are your thoughts on supplements like these and other gluten free fiber supplements? We have been incredib
My boyfriend and I are in day 19 and feeling great! I used to take a psyillium seek husk supplement for additional fiber which helps with my sensitive stomach. Is it ok to take them during the whole 30 and also afterward? I started the whole 30 without taking them and no matter how many vegetables I ate, my stomach was still acting up. I added them in about 5 days ago and feel much better. What are your thoughts on supplements like these and other gluten free fiber supplements?
Catherine – I just had a conversation about this with our OB/GYN (Dr. Michele Black) in Houston a few weeks ago. I guarantee it’s not the food choices that is affecting your milk supply – it’s your overall calories, and your nutrition. Milk supply will remain high on the Whole30 as long as you’re eating enough. Often, folks transition into this way of eating and are still a little fat-phobic, and they end up very short on calories. A sweet potato and spaghetti squash isn’t going to cut it, either. Try adding more fat to every meal and snack. Sip on a can of coconut milk throughout the day, make sure you’re adding fat in quantities recommended in our Success Guide (think 1/2 – 1 avocado per meal, not just a slice) and see if that helps.
KJ: Your digestive tract is desperately trying to reset during your Whole30, and I’d expect things to get worse before they get better. Adding fiber to try to push things through is not the answer. Instead, allow your system to heal, and try to be kind to your GI tract during your 30 days. This means veggies are thoroughly cooked (and not raw), fruit is eaten in small servings (not several servings at once) and you’re eating enough fat to help with motility. (In addition, some of these fiber/green supplements contain bran and germ of non-gluten grains, which ironically could be promoting inflammation while you’re desperately trying to get things to move along better.) I’d recommend skipping them for now, but if you read the labels and your supplements are clean, that’s entirely up to you.
Best,
Melissa
Day 2 and a few more questions.
You recommend starting out with 1-2 servings of fruit a day, but mentioned that some people might be able to handle more. When does one know?
My schedule is pretty hectic at the moment, so I didn’t have time to prepare a meat based breakfast this morning. I sauteed some butternut squash with vanilla extract, then realized that the extract had sugar cane in it and threw it away. So then I sauteed an apple, and a kale and butternut squash salad (clean) from Whole Foods, threw in a serving of walnuts and a few dried cherries. I know it’s fruit heavy, but it’s what I had. Should I skip and just wait for lunch?
Finally, I checked the chicken sausage that I have and it has sugar in it (that’s why I didn’t eat it this morning). Can anyone recommend a brand of chicken/turkey sausage that fits Whole30 requirements.
I know this is a lot, but I just want to make sure I’m doing it right.
Kate–it’s possible to make your own “sausage” from ground pork/turkey/chicken and spices…shape into patties and fry ahead of time so you only have to reheat at breakfast. Melissa Joulwan’s book “Well Fed” has a great recipe for them!
Steph, Whole9 EE
Hi Catherine, I’ve nursed my baby for 17 months on Paleo and I second the suggestions to get more calories along with making sure you’re getting plenty of water. I’ve also learned that if I am getting plenty of calories and water, my milk supply diminishes when I don’t get enough sleep. I don’t know if that’s just me, but if I’m getting low, I make it a quick priority to get some shut-eye and the problem resolves itself quickly. Good luck!
Thanks Stephanie! I know that smoked salmon is allowed on the Whole30. Again, does anyone have a suggestion about a brand that’s sugarless?
Kate – The Chicken Apple Sausage from Aidells’ and Applegate Organics’ do not include sugar, but some of their other varieties do. You have to look at each variety in a brand.
Thanks, Tom! I love Aidells’, and the flavor I bought (before starting) has sugar. I will look for one without.
Two more questions:
1) What is a good sugar-free brand of smoked salmon?
2) Is Kombucha allowed on Whole30?
Thanks so much!
Thanks Melissa and Jennifer. I increased the calories today and started sipping on the can of coconut milk, as well as mothers milk tea. My daughter seemed like she was getting in some milk so I saw improvement (hopefully it wasnt just me)! Hopefully the supply comes back in full force! Thanks again!
Catherine–I had serious supply issues nursing both my boys, although I was not paleo. If you have a pump, pump after each nursing session for about 5-10 min after you see the last drop. It’s a good quick fix and you should see results fast. Might be a good stop-gap while working out the calorie issue. If you don’t have a pump, many hospitals will rent them, call and ask for the maternity ward or a lactation consultant. If you worked with an LC, might be worth a follow-up call. Mine helped with ongoing supply issues for the 15 months I nursed my younger son. Fwiw, I never got results with the fenugreek tea, but the supplements helped. An LC would be able to give you the doseage.
Almost at the halfway point of my Whole30 – week 2 has been interesting.
I usually eat primal, perhaps with a bit more white rice thrown in there than is entirely necessary, and a sad fixation with low fat sugar free yogurt. Sometimes fits of good intentions would come, where I would clean up for a week or so before reverting back.
To that end, week 1 was a breeze. Week 2, however…I felt sorry for my significant other. I was acutely aware that I was grumpy and more lethargic, but at the same time I knew it would ebb, and there’s not much I could do about it. Now I’m starting to get back to normal, mercifully.
I’m going on a winter camping excursion this weekend and made some home-made larabars – a product I realize is an emergency fix, however, on this trip we need lightweight food that we can keep close to our bodies that won’t freeze, and we need to consume at LEAST 3000 calories throughout the 24 hours just to maintain body heat. I’ve prepared some other things ahead of time – scotch eggs and some chili to reheat over a fire. Any other tips for this particular situation?
And now that I think about it, the pumping might help with the calorie issue, because each time I did it I would be starving. Huh. That would have been a nice connection to make three years ago…And your spot-on with your desire to self-wean. My son just lost interest and it was never an issue. If both of you are happy, that’s the way to go!
I’ve got a rather specific question. I’m a diabetic endurance runner and typically use carb gels (like cliffshots or GU) on runs of more than an hour to prevent serious blood sugar drops. Has anyone experimented with quickly digesting snacks for endurance exercise? When I run I fuel on the go, so I’m also a bit concerned about choking myself truing to eat nuts and dried fruit while running. I really want to try the whole30 but I’m going to need something that can fuel my runs.
Emily,
some may agree or disagree with this, let’s see. I’m also an endurance athlete, training for my second ironman so let’s also see how many comments we get about how we shouldn’t be doing “chronic cardio” or endurance training.
During my long runs and rides I follow the guidelines of Paleo for Athletes which allows for gels, liquid nutrition, and such during extended endurance training. I do make sure that I use high quality nutrition, typically only Hammer Nutrition products. I always stay away from gatorade/powerade and other mass marketed sports drinks. Following my long workouts I drink a half serving of a recovery beverage with a 4:1 ratio of carbs to protein, again this is usually Hammer Recoverite.
About a half hour later I am back to whole 30 and will eat a sweet potato and sardines and if I’m still hungry a bit later I’ll eat a banana with cinnamon and a bit of almond butter.
If you might be interested in Paleo for Athletes I’d suggest you wait, I believe the 2nd edition is coming out within the next couple of months.
by the way, I know nothing about training with diabetes, this is just how I balance my training with paleo / whole 30. Good luck with the training.
Emily–I have an endurance cycling background, so while I want to jump in and offer you some suggestions about how to fuel while on a Whole30, I’m reticent to make any recommendations because you have a pre-existing condition and seem to have a good handle on what already works for you to keep your blood sugar in a safe and manageable range. I’ve used pureed sweet potatoes/yams in a gel flask on long rides and also included dried jerky and such for protein on rides of 3+ hours. Lara bars, though high in sugar from the dates were also a standby of mine. Maybe a better question for you would be “How can I clean up the rest of my diet with a Whole30 approach and keep your running-fueling routine constant?”
Jay–With regard to your comment: honestly, I think most people should sail their own ship and do what they love in terms of exercise/sport. Is chronic LSD exercise going to make someone healthier in the long term? Are they willing to trade health down the line for the love of the sport? Are there other ways to achieve fitness other than LSD? I think the answers to all these questions could be yes or no, but that’s okay…nobody is really here to judge you on that. This community is very supportive, not to jump all over someone for their training choices
I wish everyone success in their athletic endeavors! Personally, I would much rather see folks out enjoying themselves and running/biking/swimming than sitting on the couch.
Stephanie, Whole9 Envoy
I have been Paleo since October 2010, but have allowed myself some Holiday goodies in order to not deny myself anything which makes being Paleo difficult. Recently I completed the Seattle to Portland bike ride in 12 hours and only used a mixture of black coffee and 100% pure maple syrup to fuel me through the 210 miles. I have read about Paleo for Athletes, but I have never seemed to bonk due to the naturally low carb intake one usually has on the Paleo Lifestyle.
I do P90X2 as my daily exercise, and commute 32 miles a day to work on my road bike in Seattle. I would be interested to hear stories from others that are very active, but don’t add carbs due to their active lifestyle.
Living Paleo, I feel brighter, clearer, and way more active and the fat falls off and my skin looks healthier. If I stray too far of the Paleo path, I feel swollen, bloated, sleep horribly and my workouts suffer.
PALEO for LIFE!!!!!
Quick and ridiculous question – Do any of you happen to know any good Whole30 approved restaurants in the LA/San Fernando valley area for a special occasion? It’s my anniversary tomorrow and we will be there out there for the day… Thanks any suggestions, if any at all, are greatly appreciated.
@ Catherine V – Any resturant with Chicken or Steak or seafood is usually a safe bet. It really comes down to making sure you ask about an items preperation i.e what’s it cooked in, what are the standard suaces. Then make the needed changes to it so that it is Whole30. I usually have a steak with steamed veggies when I go out and a salad with Balslamic/olive oil.
Day 5 – fabulous!
Went to a party last night and only drank mineral water. I was very happy to be able to drive all of my friends home
Also this weekend I:
1. Roasted up a chicken and made delicious chicken soup for lunches
2. Found some handy date and coconut rolls which I can use for fuel on my long runs (training for first marathon ever in May)
3. Cooked up some sweet potato rosti to have as afternoon snacks on run days
4. Said goodbye to the caffeine withdrawal headaches (I have given up coffee too), amazed that they only really lasted a few days
5. Went through my recipes and planned out Whole30 friendly lunches and dinners for the next 25 days
So, I’m feeling pretty well prepared for the weeks ahead. And really feeling quite good so far, waiting for the bad feelings to kick in, if they do at all!
Before Christmas I tried cutting out grains and then sugar. I was not overly committed to it but I did notice that after a few weeks, if I ate some bread or rice I would barely be able to keep my eyes open and would urgently need to nap within about 15 minutes. I also have a deficient thyroid and have been reading about how we shouldn’t really drink caffeine or alcohol as well as avoiding the sugars and grains. I have been struggling with all of this on my own, so it is great to find a place where others are going through the same thing.
Every time I need some motivation I go back through the Whole30 archive and read the comments (I can’t seem to get version 2 up, btw). Everybody who has completed the Whole30 before me is an inspiration. As are you – Melissa and Dallas – and Melicious, too, because if I hadn’t stumbled across her site when researching thyroid stuff I would never have found the Whole30.
Anyway, good luck to everybody else on the journey right now! I will check in again later on.
Olivia
Olivia! I’m so glad you found me and Whole9… AWESOME! Congratulations on your Whole30 success so far. Navigating a party while staying committed to a Whole30 is no small feat. Good for you!
Sorry to hear about you bum thyroid. I’ve found in the last two months that meditating and yoga have helped immensely — I was able to stop taking one of my thyroid hormone prescriptions … I eliminated high-intensity workouts for a while and replaced them with yoga. Meditating every day and lifting heavy weights 2X per week. Amazing health-related results. Still waiting to see how my body fat comp is affected, but the peace of mind and feeling like my thyroid is working better = fabulous!
Thanks Melicious!
Love yoga, although have not been practising much lately. It’s definitely something I would like to get back into.
Meditation scares me! I struggle with sitting still and holding my attention. Can you recommend any good resources for getting started?
Today is day 20 of 30.
So far, so good. Snacks are sometimes problematic. I’ve probably reached for fruit and nuts a bit more often than what is desired on the program. Otherwise, I’ve not strayed a single iota. Thoughts so far:
Long runs are still very difficult and very slow. It’s as if I hit that wall after only about 3 miles, and in recent history, 8 – 10 should be not too much trouble.
I’m fairly certain that I’ve lost some weight, and feel as though much of that has come off my belly. I’d already lost about 60 pounds and what’s there now is that stubborn little pooch just around the navel area.
An itchy spot that was persistent on my left leg seems to have gone away, but my dry hands problem persists.
This experience has been a bit more expensive than I would have expected. I’m supplementing our weekly groceries with regular trips to the store, which is somewhat unusual. That said, our weekly groceries are from a CCSA, and it’s winter in the midwest, so all we’re getting is perhaps some spinach, onions, root vegetables, and a few winter squashes right now, along with meat. I insist on quality food, but some of the “specialty” items are cost prohibitive.
In the hopes that this isn’t too graphic, using the restroom is much more productive, and more regular, although it wasn’t bad before.
All told, my diet prior to this wasn’t terrible, but the bready things and the beer had gotten a bit out of hand during the holiday season. I sometimes need a mental shock to get myself back on track with diet, and that’s the purpose of this for me.
The changes above are what I’ve noticed thus far, some good, some not so good. I think that what’s likely to happen on day 31 and forward for me is that I’ll probably revert back to how I was eating before, with less bread, cereal, milk, etc., and less beer, and just be more conscious of what is going in. At this point, I don’t think that a paleo or primal regimen is in the cards for me in the long-term.
Lastly, my partner is in nursing school, and he thinks that this is a horrible idea. I don’t agree with him, but I can all but guarantee that were I to try to sustain this in the long-term, it would put an unnecessary strain on our relationship. We can agree on consuming food that has one or few ingredients, or food that we cook at home. Beyond that, we’re at an impasse. He’s putting up with a “30 day dietary experiment”, and that’s about it.
Sorry for the long post.
Olivia, I haven’t advanced to the discipline of leading myself in meditation yet, so I use guided meditations by Jack Kornfield. They’re about 20 minutes long, sometimes I do two in a row. My favorites are the ‘Sitting Meditation’ which is 20 minutes of breathing and “observing” feelings or thoughts that come up — and ‘Loving Kindness’ which is 20 minutes of lovely breathing and repeating the phrases…
May I be filled with loving kindess.
May I be well in body and mind.
May I be safe from inner and outer dangers.
May I be truly happy and free.
It’s all very groovy — and I am decidedly not — but I love it and it’s changing my reaction to life. Which is fantastic.
You can get Jack Kornfield CDs from his website (http://www.jackkornfield.com) or Amazon. This is the one that I have: http://www.amazon.com/gp/product/1591797845/ref=as_li_ss_tl?ie=UTF8&tag=roltheboo-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1591797845
Let me know if you have other questions. I’m still really a beginner, but I can tell you about my experiences. I’ve also written about them on my blog a fair amount lately: http://www.theclothesmakethegirl.com/tag/yogameditation/
Starting day one tomorrow and I gotta say, it’s long overdue. Looking forward to this challenge and all the rewarding benefits that will follow. I have managed to get through 14 days and it was an incredible journey. Lesson learned….don’t stop at 14 days!!
John – Thanks for the detailed report!
I would have expected your experience during long runs to be better by now. Maybe your fat-burning efficiency is coming in slow, but I wonder if you are eating enough carbohydrates (sweet potatoes, butternut squash, etc). I can run 10 miles easily as a Whole30-style eater without noticing any difference from my pasta-indulgent running days.
After a shorter than expected 4 hours of headache withdrawals, I am on day two, i’m stocked, prepared and already feeling great.
A few questions out to anyone who may have answers. I was at the health food store and saw a couple of items worth the investigation. Has anyone tried coconut sugar? From what seem obvious and safe, it lists the only ingredient as coconut. After braving a taste, it actually tastes sweet. Too good to be true or am I missing something? Also, are all natural (contains fruit puree & concentrates) fruit ropes or strips approved? My initial thought is that the concentrate eliminates this as an option, but no harm in asking.
With regards to balancing daily intake of calories, what are some strong choices? I train 5-6 days a week (some heavy and others less intense) and I’m petite in my natural build. I’m concerned (without the help of whey protein shakes and optimal time management) that I may not be able to consume enough calories to prevent my body from loosing muscle mass or enough to build mass. I pretty much eat any chance I get, but I struggle to keep the carb/protein /fat balance in check while maintaining a healthy calorie intake. Any suggestions?
Chris–Coconut sugar is well, sugar, and not part of a Whole30 program.
–On more intense exercise days (like a hard conditioning session) I’ll take in post-workout carbs in the form of complex veggie carbs (yam/sweet potato/beets, etc) and some simple protein (cooked meat usually or sometimes canned salmon with a pop-top lid). I bake off ~6-8 yams at a time on the weekend and have them in my fridge for a grand total of zero prep during my week when I’m busy. Bring them in a container with you to the gym for consumption post workout
Steph, Whole9 Envoy
Hi! I am starting my Whole30 in the morning. I have a few questions and I’m hoping someone can chime in.
I have been eating pretty close to this Since January 2, but I do have red wine once or twice a week and popcorn pretty frequently as well as cream and a little maple syrup in my coffee for the past two weeks. I’m completely fine giving these things up, but wonder if weaning off coffee is OK as long as I don’t put cream in it (maybe a little coconut milk?)
Also, I cannot loose any weight. This is a huge concern for me. I am 5’8″ and weigh 113lbs. I workout at home doing HIT. Actually, I would like to gain 5-8 lbs. over the next several months.
\
Any suggestions for keeping weight on? I cannot eat sweet potato as I have a potato intolerance.
Is Hemp protein OK? I generally have it once a day in water.
Thanks so much for any input!
Bonnie
Chris – I want to echo Stephanie regarding the importance of post-workout meals. I did not see the point when I first heard of them because I typically ate within an hour of working out anyway. When I did start eating a post-workout meal regularly, I found I was ready to eat a full meal an hour later, proving to me that my body had really been ready to get some calories immediately after working out. The Whole9 talks about post-workout food as bonus meals, and not as substitutes for eating a full meal.
To hold onto your weight and even gain some, work towards eating three big meals per day (with your post-workout meal, that means at least 4 times per day). Your body responds well to eating a big meal and then fasting 4 to 5 hours. It is easy to get into a routine of grazing or snacking, but that stimulates the hormones in your body differently than periodic meals. If you eat big with fat, protein, and carbs, it is easy to go 4 to 5 hours before you eat again, and I think it works better time management-wise.
About coconut sugar and fruit ropes… during your Whole30, you want to learn to eat real food and to distance yourself from adding sweeteners in any way and from consuming processed foods. With practice eating a real, whole food diet, your taste buds will change and you will find plenty of sweetness in ordinary foods.
Bonnie – Welcome! You can keep drinking coffee during your Whole30. Using coconut milk is okay, but many people report that good coffee tastes fine black… its only the low grade stuff that requires additives.
Hemp protein is highly processed and contrary to the spirit of the Whole30. This is your time to develop a relationship with real, whole foods. Concentrate on eating three big meals per day that include protein, fat, and carbs. Can you eat butternut squash, turnips, rutabagas? I have been obsessed with cooking these kinds of vegetables with chicken thighs, bratwurst, lamb, etc in a cast iron skillet. I swear, rutabagas are now my favorite vegetable. These meals are simple, easy, and incredibly tasty.
Tom, thank you for the quick response! I tried the coconut milk in my coffee this morning, blech
I think I like it better black or not at all. My coffee is excellent quality (it’s may thang, lol) but I’m giving it up anyway…I just wanted to wean off over the next three days to avoid the headache.
I didn’t realize hemp protein was so processed, and here I was thinking I was doing myself a favor by using it in lieu of whey.
I can eat butternut squash and I adore turnips. I’ll try the rutabaga, thanks for your suggestions, MUCH appreciated.
So excited to have found this community and looking forward to learning more through the process. Prior to trying this I was eating a vegan diet for about 5 months. I was “doing it right” – no processed fake meat products or soy and tons of vegetables, no refined sugars, etc. I felt great the first few months, but by month four I was really feeling tired and at month 5 I noticed I had been loosing a lot of hair – to the point of nearly bald areas (not sure if I was more concerned for my health or vanity, ha!). This was so confusing to me because I had bought into the health benefits of a vegan diet and had vilified meat in a way.
I started eating meat again about two months ago, but still felt like things weren’t as good as they should be. I stumbled across whole9 via pinterest via a recipe someone pinned from the clothesmakethegirl blog. I am so excited because I feel like I know where to go with my diet. I’m still a bit anxious about eating so much meat, but I’m willing to give it a try and see what my body has to say about it.
I’ve read through all of the comments on this post and have already learned so much!!! Thanks to all!
Bon
Bonnie, the regular coconut milk is gross in coffee (it’s not emulsified with anything so the oil just kind of pools unappealingly on top) but I’ve found that Thai Kitchen brand coconut milk works great. It looks creamy and rich and I *love* the way it tastes. It’s got guar gum in it but that’s kosher for Whole30, if you want to give it a try.
I do miss my cream, but several grotty skin problems have cleared up since pulling out the dairy for this Whole30 so I guess it’s gotta stay gone…
Yesterday was one week into my Whole30. A couple of days ago I wrote in to say that my energy and moods were better, but for the past three days I’ve been kind of grouchy and less energetic. I’ve also been waking up with a slight headache. Is this a normal part of detox process?
Kate, it can be! I’ve done a handful of Whole30s over the years, and they’re all slightly different. Sometimes my slump happens at the beginning and sometimes it comes, like yours, after a week of feeling awesome. Try to ride it out… rest, sleep, be kind to yourself, make sure you’re not hungry. It should turn around.
Bonnie–I empty a can of coconut milk into my blender and let it emulsify for a couple minutes, then pour into a mason jar for storage. It makes the coconut milk nice and creamy without all the icky separation.
Steph, Whole9 EE
I am currently on day 13 of my Whole30 and so far am thoroughly enjoying the food that I’m eating, largely thanks to Melissa Joulwan’s cookbook – Well Fed. The recipes are fantastic, filling and I regularly sit in front of my dinner exclaiming that I can’t believe it’s 80-90% veggies because it’s so delicious! Thanks Melissa!
Anyway I did want to ask a question regarding quantities – I’m 5’3″ and weigh about 130lbs. I’ve been this weight for as long as I can remember, whether I’m going to the gym loads (I’m relatively muscley for a girl) and eating healthily or not.
The thing is I don’t feel any different from before I started the Whole30. I haven’t had any of the headaches or lethargy that are sometimes reported in the first couple of weeks and my body doesn’t look or feel any different. My concern is that perhaps I’m just eating too much. A normal day for me looks like this:
breakfast – one of Melissa’s delicious Scotch eggs plus a cup and a half of crudites like red pepper, celery, carrot, cucumber or snap peas.
snack – about 10 raw almonds
lunch – a good serving of shepherd’s pie with mashed cauliflower on top rather than potato with about 10 raw almonds afterwards
snack – a cup and a half of crudites and small handful of black olives
dinner – prawn and veggie curry with cauliflower rice
snack – a few teaspoons of almond butter or a tub (sometimes a whole cup) of toasted coconut ribbons
Any comments welcome (even if it’s ‘lay off the almond butter!)
Hey, Joanne!
I’m going to let the pros weigh in on quantities, but I wanted to say thank you SO MUCH for your sweet words about Well Fed. I really appreciate your sharing your enthusiasm for the cookbook — and I’m really glad to know the recipes are helping you with your Whole30. AWESOME!
Best wishes for another 17 days of awesome!
Mel
Joanne–Remember that the goal of Whole30 isn’t necessarily weight loss but rather to get more in tune with which foods make you feel/perform better or worse. If your way of eating was pretty healthy before, you might not see drastic change? And also, it may take a bit longer than 2 weeks to feel/see results
Keep at it 
I’m also well-muscled and very lean despite my height/weight (5’4″/140#) and even though I’ve done a few Whole30s in the past year, I tend to not see a lot of weight change. BUT, I do notice things like better sleep, better recovery, clearer skin, etc.
I’m not a dietician, but looking at your meals, you may be a bit shy on the protein side of the equation. I guess it depends on how much protein you are taking in at every meal if that makes sense. Also, when you work out, what does your post-workout meal look like? Again, I’ll comment that for me, with a very active training schedule, I’ve personally found that I need a bit more protein and that the amount I’m consuming food-wise looks similar to what you are. I would say, play around and try adjusting things a bit and see how it goes but I would stick to 3 big meals plus a post-workout meal.
Keep up the hard work!
Steph, Whole9 EE