An article by Whole9′s own Robin Strathdee, in preparation for our next official Whole30® kick-off starting August 1st.
The fine folks of CrossFit Springfield (my home gym, and a Whole30 Nutrition Partner) recently wrapped up their first Whole30® program. As a part of their kick-off meeting I was asked to provide a little perspective on what participants could expect during their 30 days. As I sat and tried to come up with a paragraph that would cover all the key elements, I noticed some trends in the emails, comments and personal accounts I was getting. That led me to create what the CF Springfield Whole30er’s came to know as The Timeline.
As with any process that involves personal experience, your results may vary, but it’s my hope that this timeline will give you a hint (and a chuckle) at what you can expect.
Day 1: So what’s the big deal?
It’s 3 p.m. on day 1. You had a guilt-free plate of steak and eggs for breakfast, breezed through the morning with coffee and coconut cream by your side, and had a nice big salad for lunch. Your body is telling you it’ snack time, so you grab a handful of almonds and an apple and head back to your desk to finish out your day. You’ve got a slow cooker full of chili infusing your kitchen with a heavenly smell, and right now you can’t see why anyone thinks this is hard.
This delusion is somewhat akin to the first episode of any given reality show on which the contestants are herded together and forced to live in one house. At the end of the first episode, everyone can just tell they are going to be best friends for life. Those of us on the other side of the screen know better, though, don’t we? No one really believes this mess to be true, but everyone humors it… because how long can it last, really?
The truth is that you’re feeling empowered by making one good choice after another, all day long. And you should! Take note of that Rock Star feeling, stash it away and bring it back out when days get rough. Because rest assured that after a lifetime of suboptimal choices, things are going to have to get worse before they can get better.
Speaking of rough…
Days 2-3: The Hangover.
The alarm rings on day 2 and you pop out of bed expecting the same kind of Charlie Sheen winning feeling you had yesterday. Instead, you get the other side of Charlie…you know – the pounding-head-cross-eyed-can’t-see-straight side. You know you didn’t down a fifth of tequila in your sleep, so what the heck happened?!
Remember the pre Whole30 bender you went on? Pizza, cookies, Jim Beam, jelly beans (oh, the jelly beans)? Yeah. This is when it comes back to bite you in the butt. (And the head.) And it is definitely true that the amount of suck you experience in this phase is directly proportional to the amount of crap you consumed before you began the program. Especially if you consumed it consistently. This phase is especially hard for the habitual Diet Coke (and Diet Dr. Pepper here in my part of the world) drinkers. You know who you are.
Many Whole30ers report headaches, fatigue, and general malaise during this part of the program. This, my friends, is completely normal. Your body is working its way through a whole host of junk it stored from the foods (or food-like-products) you used to eat. This process lasts a day for some folks, but for others it can take a few days longer. Relax, drink a lot of water, and keep making good choices. And do your best to earn the sympathy and support from friends and family, because…
Days 4-5: Kill ALL the things!
Day 4 dawns and you tentatively step out of bed, expecting to feel like you took a strike from Thor’s hammer in the temple. Instead, your head is surprisingly clear. Your limbs all feel functional. This could be a good day! You walk into the kitchen and as you’re greeted by the smiling face of your significant other you are suddenly overcome…with the desire to punch them in the face for smiling this early in the morning. Congratulations! You’ve made it to day 4.
Now, I have no clue why this phase happens, or why it happens here (and not on, say, day 14).* I just know that it happens. Often. Even experienced Whole30ers (myself included) go through this phase. Every nerve is lit, temperance is non-existent and the only solution to the problem seems to be to Kill All of the Things.
This phase, too, will pass. Beg your spouse, children, parents, co-workers, for patience and forgiveness – as nicely as you can (and no, “shut up and leave me alone!” does not count as nice). Take a deep breath and eat some sweet potatoes. I promise, you’ll feel better soon.
*It’s probably because your brain is never very happy when you tell it that it CAN’T have something, and take it out of it’s habitual and accustomed comfort zone. An unhappy brain is a stressed brain, an anxious brain, a fearful brain. No to mention your hormones are desperately trying to keep up with your new food choices, your gut is trying to heal, you’ve had a headache for the last three days, and you REALLY MISS YOUR DIET COKE. So yeah, maybe we do know why this is happening now…
Days 6-7: I just want a nap…
Okay, so its day 6 and you made it through the last phase without smiting anyone. The thing is, today you don’t feel like you could smite anyone if your life depended on it! It’s 10 am and all you can think about is crawling under your desk for a catnap. As the day drags on, the surface of your desk is morphing, from hard wooden surface to snuggly warm pillow, right before your eyes. You hit the gym, but only halfheartedly, unable to face the barbell with any kind of conviction. You crawl into bed at 8 p.m. only to drag yourself out eleven hours later feeling no more rested than you did the night before.
So what’s the deal?! Isn’t eating like this supposed to increase energy levels? Yes…in the long run. Right now, you’re body is learning that it can’t rely on all those easy access energy sources it used to know and love. Gone are the days of cinnamon crunch muffins and Frappuccinos. Now your body is learning to efficiently burn fat and protein as its fuel sources, and that takes more effort – and some time. If you can hold out just a bit longer, you’ll definitely reap the benefits. (Besides, you could probably use a day off from the gym anyway, right?)
Days 8-15: Boundless energy! Now give me a damn Twinkie.
Hurray! The slump is over! Your energy levels are better than normal – you’re downright Tigger the bouncing tiger! But something weird is happening. You’re dreaming. Not crazy nightmare or strange surrealist dreams, either. Incredibly normal and realistic dreams – about donuts. Or Twinkies. Or Snickers.* In your mind, sometimes you get caught and feel guilty. Sometimes you just brazenly eat the contraband. But then, the feelings start following you into the waking hours. Suddenly, you’re craving things you don’t even like. (For me, it’s Diet Coke and Twinkies, for Melissa Hartwig, it was fast-food cheeseburgers!) Your co-workers; heads transform into giant Girl Scout Cookies as you gaze on in disbelief. Seriously, you’ve almost hit the halfway mark, and now this?!
All joking aside, though, this phase gets really intense and for some people. This is the part of the program where our minds try to drive us back to the comfort of the foods we used to know. Our food relationships are deeply rooted and strongly reinforced throughout the course of our lives and breaking through them is really big deal. Journaling can be especially enlightening and helpful during this phase, and helpful for reflection later. Take some time to jot down what you’re craving, how you’re feeling and what tools you’re using to work through the cravings.
*The cravings people get, and the dreams they often have, rival those of pregnancy. One person told me they craved pickles and Doritos (together) during this phase!
Days 16-28: Tiger Blood
Goodbye cravings, hello Tiger Blood! This must be what everyone is talking about! You’ve hit the downhill slope of your Whole30 and life is beautiful. Your energy is through the roof, you’ve kicked the cravings, you’re experimenting with new, delicious food, and you’ve finally got the time to notice that your clothes fit better, your workouts are stronger, and you are generally more awesome. There’s not much more to say about this phase – go and enjoy it!
Day 29: HolyOprahIt’sAlmostOverWhatAmIGoingToEatNow?!?!?!
It’s day 29, and you’re still rocking. You cruise through the day and as you crawl into bed you have a small thought that then grows into full-blown cold-sweat panic. Holy crap. Tomorrow is day 30. The last day. What the hell are you going to do after that?! You worked so hard, fought through all the anger, the naps, the cravings to get to the awesome you’re feeling now. The rules have been your backbone, your lifeline, your excuse for being “that person” in social situations. Are you just going to give them up on day 31? No. You firmly resolve that there will be no deviation on day 31. If it ain’t broke…
It’s totally normal to feel a twinge of panic as your Whole30 comes to a close. For the past month, you’ve lived, breathed, and literally eaten the rules. You feel incredible in your new high-octane body. It’s natural to hesitate at the thought of making any changes – even if the change is a return to what was “normal” for you before. And, the truth is, you don’t have to go back to the way you used to eat. But keep in mind that the Whole30 was intended to be a reset, an introduction into the world of Good Food. I know it’s scary, but keep an open mind, okay?
Day 31: Deep breathing. And maybe some ice cream.
Your sanity returned at some point on day 30 and you realized that eventually, you will have to come out of your perfect Whole30 bubble. Try as you may, you won’t always be able to make life fit inside the Whole30 rules. Does that mean you’re headed off-road at 90 miles per hour? No. But it does mean that you’ll give the reintroduction protocol (in It Starts With Food) the same attention you gave the last 30 days and be honest with yourself about your reactions – physical and emotional – to food. And tonight, that might just mean a bowl of ice cream. And that’s OK.
We don’t expect you to live your life Whole365. We do expect you to take what you’ve learned and use the information to really evaluate how the foods you were eating before make you feel now that you’ve eliminated them (and any of their negative effects) from your body. We do expect you to listen to the feedback your body and mind give you and change your food relationships. Make conscious choices about when and how to go off-plan and, when you do, enjoy it!
Your Mileage May Vary
Of course, no two people’s Whole30 experience is the same, and you may find you breeze past some of these phases while being stuck in others for longer than you anticipated. Either way, we hope you use The Timeline to help you prepare for your first Whole30, or to look back on after your Whole30 and reflect on whether we were more right than wrong here.
Have you done a Whole30? How spot-on is our Timeline? Want to propose a new phase, or modify a phase we’ve written about above? Share it in comments!
ha! this is fantastically true =)
I went “off road” at 90 miles an hour yesterday, when I was 3/4 through my Whole30. I mean pizza, coke, breadsticks, artificial sweetener, the works! Wow. What a revelation! It sucked. I hate feeling like that. Full, bloated, but starving at the same time. I was more than happy to have a spinach/sunflower butter/almond milk smoothie for breakfast. My plan is to do a “Whole 14″ the next two weeks and then follow protocol for reintroduction. Hmmm. Follow the rules?
Novel approach to life. Anyway, I’m sold on this lifestyle for sure after the debacle that was the past two days. However, I will say…the binge was NOTHING, and I mean NOTHING like it would have been 3 weeks ago. So I guess I’ve learned something after all.
It’s Day 3 for me and I feel pretty darn fantastic. No side effects whatsoever. Should I be scared of what’s to come?
Sarah H. –
Don’t be afraid – enjoy it! Did you have a fairly clean diet to begin with?
@ Sarah H –
Do not fear! I’ve done 4 Whole30′s and I have never felt the roller coaster ride of effects that are described and that many others do. Like you, I start feeling better immediately with no negative side effects. Yay!
It is completely individual and highly dependent on your body, your diet leading up to the whole 30, your food sensitivities, your insulin resistance/sensitivity, your inflammation, your other lifestyle factors, etc… So if you feel great, it’s possible you will just keep feeling great. If you do have a dip in energy level, however, don’t fret. It will go away.
One thing I do usually experience is around day 20, I start sneaking sugar into my diet in the form of Larabars, excessive fruit, applesauce, etc. I don’t know why around that time I start wanting to break the Whole30 without “technically” breaking the Whole30, but it almost always happens. If that happens to you, have some fat. I’ll do some steak, egg salad with olive oil mayo, or a spoonful of coconut oil in a pinch! I’ll also try some more sweet potato or squash in case my body really just needs some more carbohydrate.
Good luck and keep goin girl!
Great article! I love to hear other experiences because mine did not go very well but I’m willing to try again on August 1, woo hoo!!!
Unfortunately, I never hit the “tiger blood” stage or had the boundless energy during the whole 30. I wished my energy would have been through the roof, I kept waiting and followed the rules to a T, lots of sweet potatoes, avo, coconut, very few nuts but it just didn’t happen for me. I was a low fat healthy eater (by american heart assn standards) before whole 30, and during the whole 30 I basically felt like a big fat lump of laziness. My workouts sucked. I had no energy. I felt constipated. I felt greasy. I had several stomach aches and nausea. My temper and concentration were terrible and my sex drive was zero which was probably a good thing because the gas was insane….and I was a big time vegetable eater before so it wasn’t just that
It’s true, the cravings for sugar treats diminished for sure which was awesome, but they were replaced by obsessive thoughts of cheese and grocery store rotisserie chicken.
I’ve read so many accounts of people who experience similar problems and who get crazy cravings and binge like the commenter above or who go overboard with approved foods and way overeat nuts and coconut butter because their cravings are so bad. I love the idea of this lifestyle. I read it starts with food and I sooooooo want to be that kick ass lean and mean meat and fat eating efficient super girl, but my body was not functioning well and my clothes are tighter now.
But…….I’m willing to try again and maybe my body needs more time and the support of a massive group whole 30 will be awesome. Thanks guys!
I would say my diet was fairly clean but I had a pretty nice routine of a glass of wine and square of chocolate at night. I guess a side effect would be that I miss my wine!
S Taylor – I feel you on the fruit. I had to restrain myself from some peaches yesterday. But your egg salad idea sounds delish. Thanks for the tips!!
I felt really good until my 14-18 days. I was so exhausted I didn’t go to crossfit at all. I just slept all week. Now at day 21 and feeling a lot better.
Started my second Whole program today, June 25 2012.The first time was six weeks and this time I aiming for twice that for a total of twelve weeks. Tonight I had a great chicken dinner with steamed broccoli and onions. Ready for my 5am WOD and OLY lifting tomorrow with my mind totally focused on clean eating and peak performance. I am sure the results this time will be just as amazing as my first experience except this time my first competition will happen during the challenge creating a new dynamic for proper intake to output.
My husband and I did Whole 30 almost two years ago. The main thing we noticed the first week was that we were constantly HUNGRY. No matter how much we ate we didn’t feel full. Then one night it was as if a switch had been flipped and the insatiable hunger went away. I guess that was probably when our metabolisms got the message that they better switch over to burning fat.
The food dreams were so intense for me. In one dream, I was eating ice cream out of a yard waste bin that was sitting on the side of the road. There was yard waste in the bin, but I was tossing it to the side to get to the ice cream. It was an incredible relief to awake and realize that I hadn’t actually sunk that low. The dreams lasted for about 2 weeks, but they stopped right about the same time that I stopped physically craving sweets.
Carla – some people’s bodies just need more time to adjust, you’re right. Next time you give it a go make sure to jump into our forums. There’s so much support there! And, there are plenty of folks who can help you try to nail down the causes of your troubles and optimize your program.
Sarah H. – The cleaner you are before, the easier the program is for sure! I’m glad to hear that you (and Sarah T) have avoided the roller coaster!
Krista – glad you’re feeling better! CrossFit workouts can be especially brutal during a Whole30. If you’re not feeling it then it’s a pretty good sign that you should keep back until your energy levels out.
Summer – I’m always in awe of the 5A crowd! They show up and bring their A-game before even God is awake. Amazing. Can’t wait to hear how your Whole84 turns out!
Jessica – I didn’t mention it, but that’s a common one too. When we did our first one, my husband ate 5lbs of carrots in the first week! Learning to burn fat can be a challenge but it sounds like you got it dialed in.
Leon – That is intense! Our brains are amazing, no?
This is HILARIOUS! I’m totally sending this to my mom who I desparately want to do a whole30! Thanks for taking a light-hearted approach! But, this wasn’t exactly how it went down for me. the first TWO WEEKS for me were like detox times one million. I stopped caffeine at the same time and I literally wanted to scratch my eyeballs out I was so tired. Not to mention I felt like I was walking in oatmeal for that time. My head was always hurting. I was crabby, crabby, crabby! The only redeeming time of that detox was my 6 lb loss in week 1 and 4 lb loss in week 2. Then like magic all the bad went away, I made sure I kept working out the entire time (even if I couldn’t be quick or strong) and it worked! Like an idiot I started on December 19th so I suffered through the holidays minus delicious cookies and cakes. But I remembered the reason why – because my interolerance of gluten was worse than the deliciousness of a cookie! I never experienced panic at the end though because while I’m not 100% paleo, I’m almost there. And I just look at it as the paleo plan or my whole plan. So, I didn’t ever consider it a diet or a 30 day thing that would end. I feel awesome. Best thing I ever did for myself!
I would say that for the HARDCORE diet soda addicts (like myself) that “f*** the twinkie, just give me a damn Diet Coke already” phase may last the whole 30 days. And possibly beyond. My trick to conquering it? Don’t give in. Don’t consume any artificial sweetener AT ALL until that craving has gone away for at least a couple of weeks. Sure, I indulged in some nutritional off-roading when the 30 days was up, but I held off on re-introducing artificial sweeteners until the cravings were really and truly gone. And you know what? Now they actually taste pretty gross.
This timeline really opened my eyes, that I’m not alone! I have experienced all of this, I am on day 9 now. I had a wild food dream that I was at a ginourmous feast with everything you can imagine, I refusdrefused to eat any of it and I floated away into the air because I was so light! Ha! Today I had a mega craving for anything white- cream-whipped and iced, cottage cheese, and white chocolate, and mayo which I don’t even care for! I killed it with 2 poached eggs and some coconut
this is very powerful, I am creeped out by what I was eating that could cause all these odd symptoms! I can’t ever go back. Xoxo
My Box is starting on July 1 .. I have read everything I can and I feel afraid
I actually can’t wait to start feel like this is what I need to rech those goals I set on December 31 st
I have a question…I am significantly over weight (100+) but would like to try CrossFit. Can someone my size do it?
Robin: thanks I will keep you abreast of how I progress. Maggie: YES you can do crossfit! It is amazing for anyone who gives it 100%. It will be crititcal to eat a clean lifestyle for peak results and performance. GOOD LUCK and feel free to reach out to the many communities for guidance along the way:-)
Maggie,
The key to taking on CrossFit (or any other exercise approach) is to find a trainer or support system you trust and who is knowledgeable about what exercise should look like for YOU as you progress. CrossFit is a wonderful program, I really love it (but I’m blessed to have educated trainers who are reasonable in their programming and exacting in their movement standards), but you have to find somewhere that can and will work with you where you are and help you achieve your personal goals. Check out this story for some motivation and inspiration:
http://whole9life.com/2012/04/whole30-success-story-rick-k-and-crossfit-michiana/
Hello,
What happens on August 1st?
I just sent this to a co-worker…she’s around mid-way through and she’s over at her desk rambling about needing a Twix bar NOW!
I am starting my Whole 30 on July 2 with my CrossFit box. I am super excited and feel this is coming at a great time. My nutrition has eveolved from crap to starch and sugar free to paleo and now I am ready to do Whole 30. I started this journey to battle my eating disorder and am proud to say I have been binge free now for over 6 months and have lost quite a bit of weight. Currently I eat too much fruit so I need to change that to loose the visceral fat I am hanging on to.
Maggie – you can totally do CrossFit with the right trainers but it will be your approach to nutrition that will loose the pounds. My trainer told me nutrition counts for 80% of the weight loss equation and she is right.
Very helpful timeline. The hardest thing for me was the astounding lack of strength and energy at the gym for that first week or so. I’d get set up for my workout, scaling appropriately for my level at the time, and then discover that I couldn’t do it, or could only do it at a sloth’s pace, with difficulty. Luckily that phase passed!
And Maggie,
YES, you can do CrossFit! If there is more than one CF gym in your area consider visiting/interviewing two or more. CrossFit is supposed to be scaleable to all levels. By observing classes, you should be able to get a sense of whether the coaches are focusing on helping each athlete do what is appropriate for his or her current ability level or whether (conversely) the place is aiming for a more hyper-competitive “musclehead” type approach. Ask what kind of program they have to get you started too. Good luck!
This is such an awesome timeline and so true. I’m on my 19th Day and last week I felt like Hulk-Smashing everything for no apparent reason. After that passed I was having those Snickers and Frapuccino dreams. Then there was that sea of caramel…
Just chugging along now and feeling better everyday.
Started the Whole30 this past Monday (July 9, 2012). I haven’t made it through the entire book yet. Can someone tell me if coconut milk or almond milk is ok.
KarenS,
Coconut milk is on the Whole9 Shopping Guide for healthy fat sources. However, they are talking about coconut milk that comes in a can and not the coconut milk that comes in a carton. The forum has a post “Can I have _____?” that has good information, as does the Success Guide.
It’s funny how accurate this guideline is. I am on day 13. I just woke from dreaming about lasagna. But even my dream, I could hear my mind saying, “Don’t do it!” Thank goodness I woke up!!
Started 7/1/12. Because of being in recovery from an eating disorder, I’ve not eaten sugar or flour in 10 years…but trying to find a way to improve my IBS. No oatmeal, no rice, no more tofu/soy/soyburgers. Have had rice 1x[big mistake, bloating etc]. Used to drink sugarfree Vitamin H20, now just SmartWater or Poland Spring. Still having Crystal Light Energy in the a.m.[can't do Cofee becuz of IBS], have been very tired last few days and last nite started having gas/diarrhea. NOW WHAT? I’m 61 and healthy weight…kept a food diary for 10 years…is this just normal transition symptoms?
It is kind of scary how accurate this timeline is! I have never liked beer, but on Day 15… guess what, craving beer. Too funny. The timeline has been right on the money so far for me:). Thanks for all of the support!
It is scary how accurate it is. I didn’t crave that much last week, but I hit day 8 yesterday and was panicking. I was searching my house for chocolate (luckily I didn’t find any). It’s a good thing my husband had the car because I was desperate for some sweets. I feel better reading this timeline & seeing that it’s normal. I feel better so far today. I’ll try to up my food and fat intake a little.
This is so accurate for me too. I’m on Day 13, and I stuck through the Whole 30 while working out of town last week. Last night, my son wanted Oreos. I was getting them for him, and I SO wanted to eat one. Seriously, seriously craving sugar these past few days and thought I would be through that by now. I thought I might be doing something wrong, but now I see it’s normal and HOPEFULLY will go away in the next few days.
So I just finished eating dinner, Day 1 and I really feel good and proud of myself.
I’m on Day 11 and I’m sailing through under beautiful blue skies (so far…). Feeling fantastic! I used to always feel so bloated, but all the puffiness was gone by day 3. I know we’re not supposed to weigh ourselves, but I just had to see what was going on after a week – i lost 10 pounds in the first week! Probably all that fluid I used to carry around in my ankles, feet and hands. I have tons of energy and feel so EVEN-KEELED. No cravings at all. I am 100 pounds overweight (well, 90 now) and I believe I have finally found the key to getting my body back. YAY!
Only on day 1, but I feel like I am on Day 6, right now
Lauren, just hang in there! One hour at a time and soon the day will be over. Can you distract yourself with something til it’s time to go to bed? Movie? Olympics?
On July 31st I completed 31 days! I feel so good that on Aug 1st I started another 30 days!!!
thank you so much for this…because I honestly feel like crap tonight, on Day 2 – I was really beginning to think that someone had given me a tequila IV drip during my sleep last night.
Your body is de-toxing all the poison. If you can, try to welcome the feeling of crappiness because you know that it’s your body’s way of healing itself. You’ll make it to the other side!
This is my second Whole 30. I did one back in April/May and can’t say I ever had boundless energy, in fact at times I felt so tired I could barely move, which may explain why I strayed back into my former eating habits. Overall though I felt better in other ways, no allergies to speak of while the whole world was sneezing, improved digestion, no more bloat, better moods.
I ate pretty clean to begin with, I’ve working and shopping in natural foods stores, currently work at Whole Foods, for a long time so fast food and junk food simply don’t figure in my diet all that much. But there were a lot of grain/bean based carbs in my diet, though I wasn’t vegetarian.
So I’m doing another Whole 30, I think I’m on day 6, to slay the carb demon and to see if increasing my carb-rich veggie intake just a bit can make this work for me since the other results I had were so outstanding. But for now my belly is a mess, I’m not sure why, I’m eating pretty much the same way i did last time, I hope that passes soon, this swallowed a bowling ball feeling is making it difficult to continue but I have faith in this process so I’ll tweak things a bit and wait for the day when I wake up and all of this poofiness has vanished.
What has vanished already are menopause symptoms, hot flashes 10 to 15 times a day and night. I didn’t even wake up once last night, something which hasn’t happened in months. They had been getting increasingly frequent and “hot” in recent weeks, so to have them basically vanish within a week of starting this program is awesome.
I am on day 15 of my Whole30. I had read this timeline before I started, and thought it was funny that people have cheating dreams. Well, last night I had a dream that I was rooting through my (now filled with produce) fridge and a tray of cookies fell out. I started eating one off the floor before I remembered that I wasn’t eating cookies anymore. I woke up feeling guilty until I realized it wasn’t real. Whew!
Hi there
I’m on day 3 of the program and feel pretty good. My goals are to improve my overall eating habits and lose weight. The paleo diet is not too different to the way I have been eating for the last year but I am struggling to monitor my fat intake and eat the right kinds. I love nuts but I know they are not to be eaten all the time when trying to lose weight. I’m trying to incorporate coconut oil and avocados as the fats in my meals and keep a handful of nuts as a treat each week, instead of as a daily addition. I do well with the protein and vegetable meals. Does anybody feel the same or have strategies for this?
Thanks, Nicola
Hi Nicola,
I finished my first Whole 30 about a week ago and coconut oil, olive oil, olives and avocados were my secrets to success. I like nuts too, so about 3 or 4 times a week, I would eat about 8 walnut halves instead of one of the other fats. During my first two days I think I wasn’t eating enough fat because I was so hungry and grouchy. As soon as I incorporated more fat into every meal, I was never hungry. That made it easier to stick to the plan without any trouble. By the end of the 30 days, I had lost 21 pounds.
If you like tuna, try my new favorite lunch: mash up an avocado and mix it with tuna, chopped celery, onion, capers, some black pepper and a dash of chili powder to spice it up. Put it over a bed of lettuce, kale or spinach along with some cucumber, tomato, carrot, shredded zucchini (or whatever other salad stuff you like). It’s so yummy!
Hi Carolyn
Thanks for your input. I don’t want to deprive myself of “good” paleo food. I’m trying to make nuts a treat, not a necessity!
Nicola
This same type of reaction – the withdrawal, the ‘I will kill you’ feeling, the exhaustion – is also commonly reported by Celiacs who take gluten out of their diet and start eating less grains. Kind of interesting to see the connection between losing some of these foods and how our bodies respond.
It’s 10:00 p.m. and the end of Day 2 for me. So far, so good on the meals, but about 40 minutes after I eat a meal I get terrible stomach aches. It feels like someone has punched me in the stomach repeatedly and it doesn’t go away. Dull and achy and feels like I am starving.
Maybe I am not eating enough fats, but not sure which ones are best. Tonight for dinner I had a few slices of flank steak, and a large portion of yellow & green zuchinni with cherry tomatoes. A couple hours later I had fresh pineapple chunks with some raspberries and toasted unsweetened coconut.
Susan -
That’s exactly how I feel for the first couple of days. I’m going through this on day 1 myself ;0) The uncomfortable feeling after meals will probably pass in a couple of days as your body adjusts to eating these whole foods. Don’t be afraid to trust your gut, literally, when it comes to hunger. Do what you can to eat three appropriate meals, but don’t be afraid to add in a snack or two as you adjust – just make sure they look like smaller versions of full meals. The hunger will pass, I promise!
Thanks for the advice Robin. Hopefully each day will get better and I’m trying very hard to
drink more water when I’m hungry as I thought I might be dehydrated. I really don’t like water that much, but lemons and limes are helping for flavor. I know that fruit juices are out but I miss the fizziness of the flavored water I “was” drinking, but they did have artificial sweeteners.
Oh, and the wine…oh how I miss those relaxing glasses of wine on the patio in the evenings.
Thanks for this. I bought your book (kindle-style) and started my whole30 three days ago so this afternoon I got a headache, super thirsty and feel extremely tired. Googled “whole30 day 3 headache” and up pops this page. Now I know what to expect for the next 27 days pretty much.
Starting my 2nd week of the Whole 30 today. I have to say, I’m surprised at how it’s going and how good the food is and my appetite is not as bad as it was on Day 1. I’ve realized that I snacked on all kinds of crap that I reached for without thinking about, probably out of habit. I thought I was making good choices, but it usually involved grains. I still miss my glass of wine at night, but have been drinking water instead. One thing that is bothersome, not sleeping very well. I’ve been waking up 4 times (last 3 nights) excuse me for being blunt, to pee. Urinating a lot. That is very unusual for me. What’s up with that? Does anybody know if that is abnormal?
Susan –
Totally normal. You’ve decreased your sodium intake, increased your water consumption (through food, if not in liquid form).
That said, you’re always welcome to join in our forums for more (sometimes blunt ;0) ) discussion of what is and isn’t normal.
http://forum.whole9life.com
This is pretty accurate for me so far, maybe off a day or two though. I’m on day 4 and majorly crashing. I don’t feel hungry, but I’m really fatigued, headache-y, and irritable. Getting through this day of work feels like it’s going to be a huge challenge. My diet before was pretty bad though, consisting of a lot of processed crap…could this be why? Hoping this will go away.
Day 6 for me on the 30 day challenge. for almost 3 days now I am sort of hungry but very nauseas, no desire to eat food especially mea and veggies. I am making my self eat and it is more fruits and nuts as snacks just trying to keep something in me for energy. I came really closet this morning to giving up, I went on line to our box’s challenge site for support and googled side effect on paleo challenge and came across this. After reading this, I am refocused and ready to get to the 1/2 way. Small steps for large results. I also tried on some jeans that 2 weeks ago I wore and got on but they were very “fitted”. Tried them on today and WOW a difference already! I think those will be a motivator for me.
I am doing Crossfit 3x week, have a husband and family who are sort of supportive but I am not having them follow the challenge. I will incorporate parts of it into the families lifestyle after the challege.
So, question about calories or amount of food I should be eating a day. Should I be worried or what should my caloric intake be around? (2nd month of Crossfit, not lifting PR’s yet, 150lb women, athletic lifestyle before who consumed 1500-2000 calories a day)
Hello, just a quick note to say the person who wrote this timeline is seriously funny! I have been in the grumpiest mood (not because of the whole30, but for other reasons) and this timeline has not only motivated me, but made me chuckle a few times.
Thanks for getting me out of my funk. I’m currently on day 2 and can’t wait for my Tiger Blood
AussieBelle –
Thanks! I’m so glad it helped bring a smile to your face!
Lsbaker –
No need to worry about calories, measuring or any other such nonsense ;0)
Eat as much as you need to be full at every meal, and try to aim for enough to keep you full until your next meal. It’s as simple as that!
So glad that I found this article. Was starting to wonder if there was something wrong with me! I’m on day 3 and since yesterday, it’s all I can do to stay awake! I’ve got so much to do and I have NO energy or motivation to do it.
Glad that it will end soon. Thank you for giving me an idea as to what to expect for the next 27 days. 
Now , to figure out when I can take a nap! 
This timeline has been so helpful!! Thank you for helping me know what to expect. I feel like the timing has been perfect for me. I’m on day 6 and going to bed early
Is clamminess and sweating (almost like when a fever is breaking) common during the first few days?
It’s day 6 for me, and thank goodness its Sunday. I feel so ill, I had to go back to bed. I have floated in and out of sleep and rolled with the waves of nausea. It’s like a New Year’s Day hangover x100
I felt pretty bad day 3, 4 and 5 too, but today is way worse. The time line helped so much.
Ok, on day 3…and trudging through…anyone else constantly cold?
Jennifer – you’re probably not eating enough. Up your food quantities at each meal and make sure you’re eating plenty of starchy carbs in these first few days.
A bit curious… I am on day 20, and I am ravenously hungry! I have increased the fat I take in per meal, but find I am incredibly hungry just a couple of hours later. Is THIS normal?
Louise -
If you’ve upped your fat and it’s not helping, take a look at your protein intake, especially at meal 1 (breakfast). If you aren’t getting a good amount of fat and protein in at breakfast, you set yourself up for carb-based hunger cycles all day long. Increase your protein across the board for a day or two and see if that helps.
Oops, I should say simply “ravenous”.
Valuable information. Fortunate me I discovered your website unintentionally, and I am shocked why this coincidence did not came about earlier! I bookmarked it.
I’m on day 8 and doing pretty good. Any suggestions on what to drink at dinnertime? I’m doing black coffee in the morning, and water with lunch and dinner. Ok, lemon water. And sometimes a hot tea. Is there anything else that’s ok to drink on the Whole 30??? Just looking for some variety.
I am on day 13 of the Whole 30 – I have my ups and downs throughout the past 2 weeks for energy however I do know I am losing weight even though I am not weighing myself and for the most part I feel great! I love knowing I am putting healthy/good food into me. I have not gotten to “boundless energy” yet and hoping I get there!
Laura, as for what to drink – I have been drinking seltzer water w/lime (you can put in lemon or orange if you like), I love it – it gives you some bubbles and feels as if you are getting a “soda” plus the bubbles have helped calm my stomach at times when needed.
I am on day 10 of the Whole 30. The first few days were pretty bad with wanting and craving everything that I am not supposed to have. I didn’t actually have any headaches or feel really tired as others have described.
A couple things I am looking for some suggestions/input on. I would love to go out somewhere to eat. Does anyone have any suggestions on what to order? (we live in Canada)
Also, a few days after completing the program my husband and I are going to be travelling to Miami/Florida for about 10 days. I feel it will be tough to follow the re-introduction phase being away as well as not just indulging outright. I know there are tips/strategies in the book but any other words of wisdom would be greatly appreciated!
Keep up the good work everyone.
I was pleasantly surprised that I skipped over basically every stage in the early phases of this timeline. I never had any “hangover” phase, was never tired, never angry, never “craving” things, per se, although sometimes I did feel a little bit frustrated at not being able to find quick, easy food to eat without massive amounts of preparation. I was willing to put in the preparation and time most of the time, but there were other times I just felt like I wanted to be able to stop at a restaurant and buy something that someone else prepared, and not worry about finding something that had absolutely no sugar, dairy, wheat, grain, gluten, soy, or anything else (it’s next to impossible, I discovered).
Fortunately I have been doing the Whole30 as part of a team nutritional challenge at my CrossFit gym, so every time I got lazy and didn’t want to work so hard to prepare my meals, I remembered that I didn’t want to be the weak link on the team, and sucked it up. Now I’m on Day 15 and feel fantastic. The next 15 days seem like they will be a breeze.
I just finished my first Whole 30 and (honestly) I complained and moaned the whole time! I think I didn’t start feeling good until my last couple weeks and was feeling confident until I weighed myself and noticed that I only lost 5lbs. I did lose 4 inches off my waist which is good but somehow needed that scale validation!
I am on day 6 today, and I had a weird reaction all of the sudden…I was sitting at my desk at work, after eating an egg and apple only about an hour earlier. I started feeling my chest near my neck getting itchy and burning. It was all red, and had a few red bumps on it…an allergic reaction? Or is this normal as we are “detoxing” from bad food? The crazy thing is, it went away after about half an hour…
Just curious if anyone else has had this type of thing happen while in the first week….
Dottie -
We hear this all too often. Folks fight through the hard parts (your first few weeks) to get to the great benefits of their hard work (4 inches!! That’s awesome!) and then allow their success to be undermined by a number on a plastic box. There are so many things that can affect the number you see when you get on the scale – factors you can’t reasonably control. Instead of getting caught up on the number, celebrate the awesomeness you’ve achieved and measure your health based on other factors.
http://whole9life.com/2012/08/new-health-scale/
Janell –
That’s not something we hear a lot about. I’d take a look at your environment and perhaps any new foods you’re eating?
I’m on day 12 and I want to lose my mind. I want to eat everything except what I’m supposed to. Meal time has been challenging Bc I’m making pastas and other delush things for my fam and I’m just eating protein and veggies. I’ve been experimenting with diff recipes for myself but I just miss some old things! I def miss wine and chocolate
I do feel better most days but today is kind if depressing and I want to quit! I’m sure I won’t buy I have been starving all day no matter what I made 
I hope tomorrow’s better
Hi there.
.
I’m on day 17. I Definetly went through the feelings that you outlined in the first week. I was exhausted. Thank goodness I made it through the carb flu…however I’m still struggling with bloaing after every meal and I don’t physically feel
any different than when I started.
I was pretty healthy before and I also exercise a lot (run 4-5 days a week) but I’m wondering if this is working for me
I am on day 8 of my first Whole 30. I was pretty much addicted to carbs before I started, but had so much energy throughout my days. On my feet all day, preschool teacher, and three kids at home besides. Ate lots of veggies and healthy food, but quite a bit of cereal, toast, and sugar. Ever since day 2, I’ve so far had very little energy. But I am enjoying the food of Whole30, and don’t really have strong cravings. Trying to eat as much as I can stomach at each meal, but still have lost 3 pounds since starting this a week ago. Hope to not lose too much more, as I was not overweight in the first place. Am going to give this the whole 30 days, but after that we’ll really have to see. Hope my body decides to give me more energy pretty soon…
Hannah –
That’s really typical as your body learns to use fat as it’s primary source of fuel between meals. As long as you’re eating enough (do your best – your appetite will likely pick up), things will likely turn around soon.
I’m in my education phase… Reading Rob Wolf’s book will add y’all’s to the list. I’ve been doing weight watches for 3 years. Down 85 lbs, but know it is time to switch up a few things… Then an evil evil friend at a Super Bowl party started talking about how Paleo lifestyle could / would help hubby’s RA.
Reading your time line did 2 things… 1. Made me stop and say… Pre-start binge BAD…. I’ll just keep eating my clean WW planned food, with reduced gluten carbs this week. THANKS… 2. I’m worried… I’m way way stressed at work, and really trying to wrap my head around doing this right… Not sorta doing it… We are not cross fitters, and not really at that point physically. What do you suggest to help us get through the first 30?
The idea of life with out cheese…. Well it bites. I made WW work for me and my cheese. Milk I can see subbing Almond Milk… I’m a good cook, but this may be more of a test I can do alone… Any help guidance is appreciated.
I am on day 3 and I am exhausted and have pretty big headache. I even went to the gym tonight and barely could lift the weights I did last week. I’m ready for this phase to be over!
I’m on Day 2, and I feel good knowing that the headaches and fatigue is normal, BUT its making it damn hard to actually stay up, and not eat some CARBS or have some COFFEE! But i’m staying away from that, bought a paleo cook book and going to stay MOTIVATED! Good luck ya!
Thank you, I’ve recently been searching for info approximately this subject for ages and yours is the best I’ve discovered so far.
However, what in regards to the bottom line? Are you certain concerning
the source?
Hi! I’m currently on Day 5. I feel like I’m doing well and eating as much protein and veggies as I can at each meal. Still, I can’t seem to make it to the next meal without a snack. For the past few days, I’ve had fruit with nut butter or dried fruit with almonds. My main reason for doing the Whole 30 is to conquer my sugar addiction and lose weight. I am trying to slowly decrease my snacks, but I worry that I won’t see the results I want due to snacking. Can someone offer some insight?
I am doing this for more than few months now (infact since Feb 2013). But recently I am craving for regular food a lot. Is this normal?
I’m on day 6 and I’ve had a headache for the past 3 days! I hope this phase is over soon…