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Diets: Here’s the 411 on the Whole30 Diet

Reviewed by: Dr. Steven Knauf, D.C.

By Brandi Goodman

The Whole30 Diet

Dieting has transformed over the years with dozens of different options now available. The goal isn’t to follow the latest fad, but instead find the ideal diet plan that truly works for you. Whole30 is a possible option that you can try, at least for a short time.

What Is the Whole30 Diet?

The Whole30 program is intended for 30 days of use. The goal is to help reset your body by eliminating all of the junk and focusing on nutritious choices. The point is to clear your mind and body of the toxins brought in from additives, sugar, and alcohol, and to heal using healthy options.

What Are the Core Principles of the Whole30 Diet?

The core principles of the Whole30 diet include consuming whole, unprocessed foods and avoiding additives and sugars that can harm you. You’re encouraged to do your research to ensure you understand the diet and the foods allowed before you pick a month to get started. Once you feel ready, set your eating plan to prepare and begin your month. This diet is also followed by a 10-day reintegration period so you can slowly add some of the foods you’ve been missing without overdoing it.

Is the Whole30 Diet Similar to Other Diets?

Several diets make up the list of choices, but only a few are similar in nature to Whole30. The paleo diet is particularly close because it takes people back to the basics and encourages the eating of unprocessed foods. A raw food and South Beach diet also share similarities.

The Low-FODMAP diet that avoids certain carbs, sugars, alcohol, and foods that can irritate the stomach is also relatable. Even the keto diet is similar in that it discourages the consumption of carbs.

What Are the Typical Outcomes of the Whole30 Diet?

Many people who partake in the Whole30 diet lose weight because they are limiting the foods that cause weight gain. If weight loss is a primary goal of yours, then definitely give this diet a try. Just be aware that it’s easy to put the weight back on once the 30 days is up if you revert to your former ways of eating.

You’re also likely to feel better overall with this diet. Because your body is being reset, you should feel your best with no stomach upset or fatigue. The emphasis on vegetables, nuts, fish, and fruit can even lower your risk for heart disease.

In What Ways Does the Whole30 Diet Act as a Reset for the Body?

Because this is an elimination diet, you’re eliminating foods that are not beneficial to your body. Instead, you’re consuming more of the healthy ones that can fuel your body and brain. At some point you should stop experiencing incessant cravings, feel more energized, enjoy better sleep, and have an improved digestive tract.

Scientific Evidence Supporting the Effectiveness of Whole30

Researchers have discovered that diets such as Whole30, Atkins, DASH, and similar selections that do not focus on calorie counting are beneficial for losing weight. Whole30 is beneficial in improving health due to the focus on unprocessed foods, vegetables, and fruits.

What Foods Are Allowed in the Whole30 Diet?

The Whole30 diet allows plenty of foods. It encourages you to enjoy fruits, vegetables, lean protein, seafood, eggs, nuts, seeds, and olive oil.

What Foods Are Restricted?

The Whole30 diet does not allow all food groups. Whole30 rules say to restrict refined sugars, alcohol, grains, legumes, and even dairy. This means you’ll have to skip the milk, cheese, ice cream, baked goods, chips, bread, beans, and processed foods you often find on store shelves. Not all vegetables are safe, either. You’ll want to avoid some of the starchiest options, such as corn and peas.

Meal Planning Strategies for Whole30

Meal planning is wise with this diet. A Whole30 meal plan can be found on the Whole30 website, with plenty of recipe suggestions and other beneficial advice included. It’s encouraged that you carefully plan out each of the three meals you’ll consume each day so you know exactly what you need to eat come breakfast, lunch, and dinner. This will help you avoid reaching for the wrong things. Purchase everything you need for the week and make up your meals so they’re ready to go, or purchase pre-made meals directly from Whole30. You should also be sure to check labels at the grocery store. Some pre-packaged foods may be allowed if they do not contain any of the restricted ingredients.


Eggs make a particularly easy breakfast on the Whole30 plan. If you want something different, try a pulled pork breakfast hash, breakfast kabobs using sausage and your favorite fruits or vegetables, or a fruit smoothie.


For lunch, try a citrus ginger chicken, Asian-inspired salad with garlic pulled pork, or a chicken stir fry.


Spaghetti casserole using spaghetti squash in place of noodles makes a delightful dinner. Or try a shrimp and tomato skillet, tacos using homemade plantain tortillas, or chicken alfredo using the vegetable noodles of your choice.


A piece of fruit or your favorite veggie can make an excellent, easy snack. Or you can enjoy a handful of nuts or seeds. Deviled eggs are also worthwhile. Mix with an olive oil mayonnaise for the healthiest solution.

Is the Whole30 Diet Sustainable?

Because the Whole30 diet is only intended for 30 days, it is a sustainable option during that time. However, you shouldn't continue this plan long-term. You need to gradually add other food choices and learn to enjoy them in moderation. Plus, dairy and grains offer some healthy fats and vitamins that can actually be good for your body. Restricting them forever is not ideal for most people.

This diet is also not recommended to anyone with an eating disorder. It is advised to work with your doctor on a plan that is safest for your circumstances.

Combine Healthy Eating With Chiropractic

Whether you choose to partake in the Whole30 diet or another of the many options available, healthier eating is always encouraged. Choosing foods that are better for your body can help keep your wellness in check. Pair these foods with chiropractic care and you’re well on your way to improved well-being. Visit The Joint Chiropractic for an adjustment and further guidance.

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