Whole30 Diet ("All 30 Days")
The Whole30 diet was developed in the USA in 2009 by Melissa and Dallas Hartwig. Being directly related to the issues of healthy weight loss (Melissa is a fitness trainer and sports nutritionist, Dallas is a physical therapist), the spouses confidently declare that their proposed nutrition system allows them to speed up their metabolism and get rid of extra pounds within 30 days. The basic idea is simple: for 30 days, foods that contribute to weight gain are excluded from the diet.
The Whole30 creators assure that during this period eating habits change, so that the nutrition system becomes a way of life and the lost weight does not return. You can stick to the recommended diet for a long time.
Whole30 Diet Rules:
- weighing and measuring body volumes are carried out only at the beginning and at the end of the diet;
- refusal to count calories;
- three meals a day without snacks;
- in case of failure, the countdown of 30 days starts over.
Benefits of the Whole30 diet
30 days of the diet make it possible to get rid of 6-7 kg of excess weight.
The Whole30 system is aimed not only at weight loss, but also at improving the body's health and maintaining the achieved result. Strict adherence to the three meals a day is disciplined.
According to the authors, the diet improves digestion, helps normalize carbohydrate metabolism, and can even help with food allergies and infertility.
The Whole30 diet includes almost all food groups required for a nutritious diet. Products of chemical origin (glutamates, enhancers and other chemical additives) are excluded from the menu, which also has a positive effect on health.
Disadvantages and contraindications of the Whole30 diet
Breakdowns are possible during getting used to the rules, since the program does not allow violations and indulgences.
The diet excludes the use of dairy and fermented milk products (except for ghee), which can negatively affect the intestines, the condition of the skin, hair and nails. For this reason, the Whole30 Diet is not recommended for pregnant women, lactating women, children and adolescents.
What foods are allowed?
- Meat.
- Eggs.
- Seafood.
- Fresh fruits and vegetables.
- Ghee and vegetable oils.
- Seeds and nuts.
What foods are prohibited?
- Alcohol (including it is forbidden to add it to dishes).
- Cereals.
- Legumes.
- Potatoes.
- Sugar and sweeteners.
- Milk products.
- Bakery products.
- Fast food and any foods containing artificial additives (monosodium glutamate, sulfites and carrageenan).
Whole30 diet menu
Sample menu for the day of the Whole30 diet:
Useful Tips
Tip 1. Although the rules of the diet do not prohibit frying foods in oil, it is better to prefer a dry method of frying (in a pan without oil or on a grill), which is more healthy.
Advice 2. It is advisable to avoid combining several fatty foods in one meal.
Tip 3. During the diet, you should practice fitness and positive thinking.
| Diet characteristic | final grade |
| Duration: 30 days |
2.5 out of 5 An increasingly popular nutritional system that provides a change in eating behavior in a healthy way. The authors propose this diet as a permanent lifestyle. |
| Recommended frequency: unlimited | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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