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Nutritious Generation: Whole30 Diet Program

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Where did Whole30 Come from?

The diet program, which is a spinoff of the Paleo diet, is the brainchild Melissa Hartwig (Co-Founder of Whole30 diet) and ex-hushand dallas. The two developed the Whole30 in 2009 when Dallas, who was struggling with shoulder pain, started to examine the inflammatory properties of certain foods.

Mellisa Hartwig (Whole30 Co-founder)

Mellisa Hartwig (Whole30 Co-founder)

What is Whole30?

Whole30 is a 30-day elimination diet that involves avoiding certain foods that can cause inflammation and cravings, and negatively affect hormones and gut health.

Since April 2009, millions of people have successfully completed the Whole30 program with stunning, life-changing results.

During the 30 days, you avoid sugar, alcohol, legumes, grains, dairy, and other foods which are considered inflammatory in order to “reset” your body.

What are Inflammatory Foods?

Inflammatory foods are those which trigger an immune response within your body. Inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

"Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation"

Whole30 diet is an elimination diet, it can give you some insight into which foods may be causing negative responses within your unique body.

What You Need to Know

The program is based on research about how different nutrients can affect the body.Foods allowed on the plan must meet the diet's four so-called "Good Food" standards. On the Whole30 diet, the food you eat should:

  1. Promote a healthy psychological response.
  2. Promote a healthy hormonal response.
  3. Support a healthy gut.
  4. Support immune functions and minimize inflammation.

what are the basic rules of the program?

  1. Eat Real Foods
  2. Commit 100 Percent for 30 Days
  3. Stay off the Scale

Whole30 Food List - What Can You Eat on Whole30:

  • Nuts and seeds
  • Eggs
  • Olive oil and coconut oil
  • Black coffee
  • All vegetables, including potatoes
  • Fruit, including strawberries, watermelon, apples, oranges, and bananas
  • Meat (check processed meats like bacon for added sugar)
  • Seafood, such as fish, oysters, shrimp, and mussels
  • Healthful oils (olive, walnut, flaxseed, macadamia, avocado, coconut) and ghee

What You Can't Eat on Whole30:

  • Dairy: including milk, yogurt and cheese
  • Grains: including whole grains and refined grains
  • Processed additives (carrageenan, MSG, sulfites)
  • French fries and potato chips
  • Sugar & sweetness
  • soy, Bread, Pasta and Alcohol

Pros& Cons of Whole30 Diet Program


  • Focuses on nutrient rich whole foods like veggies, fruits, and proteins.
  • Allows people to mindfully add foods back into their diet after a 30 day period.
  • Following the diet's protocol for 30 days may lead to weight loss due to the restriction of many foods.
  • Coffee is allowed.
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  • Very restrictive, which may make eating out or socializing difficult.
  • Meal planning and preparation required.
  • Difficult to follow in social settings.
  • No "wiggle room" for 30 days.
  • May be time intensive due to food label reading, meal planning and meal prep.
  • Whole30 also recommends limiting snacking.

Health Benefits of the Whole30 Diet

  • The aim of the Whole30 program is largely to cut out highly processed foods, which Dr. Jampolis says is “one of the most important things that you can do to improve your health and reduce inflammation in your body and the risk of chronic diseases like diabetes, heart disease and cancer.”
  • The Whole30 program is pretty restrictive in terms of what you can and cannot eat. This narrows down your options, making it easier to decide what to eat.
  • Fewer blemishes, Thicker hair, Less bloating, Less constipation gas and bloating, Fewer cravings, Improved relationship with food, Better sleep and More energy.

Drawbacks of Whole30 Diet

  • You may not be able to keep off the weight you lose while following the diet
  • The diet will cause you to eliminate entire food groups, which isn't always a great idea
  • Eliminating certain foods may cause you to experience digestive issues and discomfort
  • Not eating processed foods might cause you to be missing out on some nutrients
  • Whole30 may be more expensive to follow than your normal diet

1-Week Sample Menu

In the first week or so on the Whole30 diet, your body is adjusting, physically and psychologically, which can lead to needing some major down-time.

Around day six is when exhaustion and cravings typically hit their hardest. That's because your body has been so reliant on using sugar, not fat, for energy.


  • Breakfast: Fried eggs, oranges
  • Lunch: Turkey/potato/kale/hash
  • Dinner: Pork patties, spiralized zucchini with Italian tomato sauce, brussels sprouts
  • Snacks: Green smoothies


  • Breakfast: hash with eggs, potatoes, and ground beef
  • Lunch: chicken salad made with homemade mayo, served over baby spinach
  • Dinner: shrimp in red pepper sauce over zucchini noodles
  • Snacks: Apples with almond butter


  • Breakfast: Quiche with potatoes crust
  • Lunch: Hamburger patties, cabbage/ carrot/ spinach/ kale stir fry
  • Dinner: Beef stew
  • Snacks: Oranges


  • Breakfast: Avocado-banana smoothie sweetened with dates
  • Lunch: Eggs, pan-fried sweet potatoes
  • Dinner: Slow cooker pork loin, sweet potatoes and salad
  • Snacks: Cashews


  • Breakfast: Hamburger patties grapefruit
  • Lunch: Italian chicken & zucchini skillet
  • Dinner: Fajita skillet
  • Snacks: Grapefruit


  • Breakfast: Sausage, hash browns
  • Lunch: Hamburger patties, baked butternut squash, salad
  • Dinner: Leftover beef stew
  • Snacks: Avocados


  • Breakfast: Eggs, grapefruit
  • Lunch: Leftover pork loin, roasted sweet potatoes, sautéed asparagus
  • Dinner: Instant pot lemon and garlic chicken
  • Snacks: Frozen bananas

If You Choose Whole30

Familiarize yourself with the rules before you begin. Read food labels to recognize off-limits items and slowly wean yourself off sugar and alcohol to make the transition easier.

Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

Overall, this diet may be helpful if you want to completely reset your eating habits.

What Experts Say

"While the Whole30 diet focuses on eating whole, less-processed food {think vegetables, fish and nuts, etc.}, git also restricts healthy food groups such as grains and legumes. these foods are packed with fiber, protein, vitamin-B and many other nutrients." - Kelly plowe, MS, RD

© 2022 Kishan

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