Whole 30 diet is a diet that is growing in popularity. During dieting, it is recommended not to consume artificial sweeteners, alco**hol, rice and processed white flour, milk and some foods containing additives for 30 days.
Instead, you are required to fill your plate with lean meats, seafood, eggs, vegetables in large quantities, fruit, healthy fats from oils, legumes, and whole grains.
The pioneer of this diet said, Whole30 will “end” unhealthy eating habits, restore a healthy metabolism, improve the performance of the digestive tract, and balance the immune system.
Some experts believe that sugar not only has the potential to make people fat, but sugar is toxic, and sugar has been shown to trigger inflammation and has been linked to depression.
What is whole30 diet?
The whole30 diet was the first diet method popularized by Dallas and Melissa Hartwig, a married couple with a background in sports nutrition, physical therapy, and body anatomy. It all started in 2009 when the two launched a site called Whole9.com, which followed the release of the book “Whole30, It Starts with Food” in 2012.
Broadly speaking, the whole30 diet has a function to regulate the body’s metabolism, as well as improve a person’s relationship with the food he consumes. For 30 days or 1 month, whole30 dieters are required to consume a number of food choices. The whole30 diet became increasingly popular in 2016, and is claimed to have been carried out by tens of thousands of people around the world.
In general, this diet is similar to the Paleo diet. Low carb, high in protein. The difference in this diet is that there is no chance of self-indulgence, such as 80/20 portions, 80 percent healthy food 20 percent favorite menu–which is usually unhealthy.
For 30 days, the dieters consumed rice, corn, oats, sugar, milk, alco**hol, and nuts. All of them are foodstuffs that can cause hormonal imbalances, and other disorders in the body.
Foods that can be consumed are meat, seafood, eggs, fruits and vegetables. Here’s an example of the menu.
- Breakfast: Eggs and roasted vegetables. Or the rest of the dinner before.
- Lunch: Salad inside a jar the size of a mason jar.
- Dinner: chicken thighs and roasted vegetables as well as sautéed vegetables or various types of soups and steaks thinly sliced with salad.
- Snacks: carrots and celery stalks dipped in avocado sauce, or a handful of almonds, can also be fruit.
- Drinks: water with lemon kombucha, coconut water and herbal teas. Coffee without sugar or milk–can too.
Whole30 diet can be interpreted as the process of learning to enjoy healthy, simple food that is a good intake of the body.
This diet program promises a lot of benefits. Improvement of composition in the body, increased energy, better quality of sleep. Even better athletic performance, as well as reduced cravings to eat sugar and carbohydrates.
Many testimonies of the perpetrators who claimed to have managed to achieve some of the above conditions.
Whole 30 diet food list
Meat is the main protein of the Whole30 diet because adding protein is key to maintaining hunger and avoiding cravings for foods that do not fit the whole30 dietary rules.
Ideally, meat should be organic and animals fed grass, not meat that is already undergoing the process. Meats that can be tried include beef, chicken, turkey, lamb, duck.
Seafood is the right choice if the body is getting tired of eating meat. However, some types of seafood have more benefits than others. It is recommended that at least once a week consume 3.5 ounces of cooked fatty fish, such as salmon, sardines and herring.
This type of seafood offers EPA and DHA omega-3 that help health, beneficial for everything, from brain to heart health. In addition, the guidelines in the Whole30 diet are recommending fresh and guaranteed fresh seafood.
It is very difficult to run a Whole30 diet without relying on eggs. Eggs are a high-quality protein, helping you feel fuller for longer.
Eggs also contain choline, which can be beneficial for cognitive health later in life. So, make sure to eat egg yolks also for the benefits, not just egg whites.
One of the whole30 dietary rules is to make sure all kinds of vegetables are available. Vegetables give fiber, not only filling, it is also useful to lower cholesterol. Generally, vegetables have low calories compared to other foods. As for green beans and peas fall into this category, although technically they are legumes, most are not allowed on the Whole30 diet.
Although the creators of Whole30 do not say they can eat as much fruit as they want, eating fruit is recommended. In addition to providing vitamins, minerals, antioxidants, and fiber, the fruit is also very moisturizing and important in summer.
Although technically included in the vegetable category, potatoes are one of the surprises on the Whole30 diet as it is allowed. It’s not just yams that get a stamp of approval. Potatoes are also allowed in the Whole 30 diet, as long as they are not fried.
Potatoes are considered bad because they contain high in starch, but whole foods and also contain great nutrients, such as fiber, potassium, and vitamins, as well as sweet potatoes high in vitamin A.
Avocados, olives, cashews and coconuts are all high in fat and keep them full for longer. In the case of foods such as avocados, which are high in calories, moderation is key. On the other hand, olives are good to eat because they are relatively low in calories. Sometimes, the Whole30 diet also allows for nuts and seeds.
Good news for olive oil enthusiasts: The Whole 30 diet considers extra virgin olive oil and coconut oil are good. Diet writers refer to this oil as ‘cooking fats’ although you can use it to supplement other foods as well, for example, for salads.
Fortunately, coffee is allowed on the Whole 30 diet. You can add a little cinnamon to the coffee to sweeten it a little. Coffee actually has some promising health benefits because it contains antioxidants and polyphenols. These compounds can reduce the risk of diabetes, kidney stones, and certain cancers.
Seasonings and spices
This is an opportunity to benefit in the Whole30 diet because the use of many herbs, spices, and herbs is allowed. Herbs and spices help prevent boredom over the daily menu, it is great to add a low calorie flavor to the food. Some of the favorite herbs and spices are nutmeg and cinnamon for sweeter recipes. Add a little toasted fruit, and garlic, flakes of red pepper.