What is Whole30?

Whole30 is a program co-created in 2009 by Melissa Hartwig Urban and Dallas Hartwig. The founders present the Whole30 program as "a short-term reset designed to help you curb cravings and bad habits, boost your metabolism, heal your digestive tract, and calm your immune system," rather than a "diet, detox, or weight loss program." According to the creators, certain food groups can negatively impact physical and mental health. Their program is a personal experiment to discover how foods influence "your appearance, feelings, and quality of life."

How does the Whole30 program work?

The Whole30 program works similarly to an elimination routine, such as the low FODMAP diet. The first part of the program lasts 30 consecutive days, during which certain food groups are completely eliminated from the diet. Then, in the second part of the program, the prohibited food groups are reintroduced one by one over a period of 10 to 30 days. According to the founders, the reintroduction period helps identify which foods have a negative impact and provides the information and tools needed to "create the perfect diet for you."

What foods are allowed during the Whole30 program?

According to the Whole30 program website, the foods allowed during the 30-day elimination period include "meat, fish, seafood, eggs, vegetables, fruits, natural fats, herbs, spices, and seasonings." In summary, the rule is to eat "foods with a simple or recognizable ingredient list, or even no ingredients at all because they are whole and unprocessed."

What foods are prohibited during the Whole30 program?

During the 30-day elimination period, the foods to avoid are:

1. Added sugars, natural or artificial
2. Alcohol and ideally tobacco products
3. Grains
4. Legumes
5. Dairy products
6. Carrageenan, monosodium glutamate (MSG), and sulfites
7. Homemade or commercial baked goods, treats, and sweets

It is also prohibited to weigh yourself or take body measurements during the 30 days of the program.

Some positive aspects of the Whole30 program

• The emphasis on unprocessed foods
• The program is not focused on weight or body measurements

Some negative aspects of the Whole30 program

• The complete elimination of certain food groups, including legumes, grains, and dairy. This increases the risk of nutrient deficiencies, especially if the diet is not properly planned.
• It is a restrictive diet with many forbidden foods and strict dietary rules. Diets that completely eliminate certain food groups are difficult to follow. Additionally, they can lead to short-term weight loss and regain of lost weight, and sometimes more, once the diet ends.
• The allowed protein foods are mainly animal-based, which is not always ideal for health and the environment.
• The Whole30 program has not been the subject of independent studies published in peer-reviewed journals (journals that publish scientific articles reviewed by referees).
• It is a short-term approach (30 days) with long-term promises. For health, it is generally recommended to adopt and maintain good habits over the long term.
• The Whole30 program may trigger the development of an unhealthy relationship with food, eating disorders, or orthorexia in some individuals.

Note: It is recommended to consult a qualified health professional before starting a new diet. The important thing is to have a diet that suits you and promotes your health.

References

1. https://whole30.com/
2. https://www.abbeyskitchen.com/whole-30-diet-review/
3. https://health.usnews.com/best-diet/whole30-diet

Article written by:

Marie-Noël Marsan, written in 2022.