What is Whole30?

Whole30 is a program co-created in 2009 by Melissa Hartwig Urban and Dallas Hartwig. The Founders tout the Whole30 program as a short-term reset, created to help curb cravings and bad habits, boost your metabolism, heal your digestive tract, and calm your immune system, rather than a diet. , a detox or a weight loss program. According to the creators, certain food groups can have a negative impact on physical and mental health. Their program would be a personal experience to discover how food influences your appearance, how you feel and your quality of life. vie».

How the Whole30 program works?

How the Whole30 program works is similar to that of an elimination routine, such as the low FODMAP diet. The first part of the program lasts for 30 consecutive days, during which certain food groups are completely eliminated from the diet. Then, in the second part of the program, the banned 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 are having a negative impact and provides the information and tools necessary to create the perfect diet for you.».

What foods are allowed during the Whole30 program?

According to the Whole30 program website, foods allowed during the 30-day elimination period include meat, fish, seafood, eggs, vegetables, fruits, thenatural fat, herbs, spices and seasonings. In summary, the rule is to eat foods with a simple or recognizable ingredient list, or even without any ingredients because they are whole and unprocessed.s».

What foods are prohibited during the Whole30 program?

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

1. Added sugars, natural or artificial
2. Alcohol and ideally tobacco products
3. The grains
4. Legumes
5. Dairy products
6. Carrageenan, monosodium glutamate (MSG or MSG) and sulfites
7. Homemade or industrial bakery products, candies and sweets

It is also forbidden to weigh yourself or take bodily measures during the 30 days of the program.

Some positive aspects of the Whole30 program

• 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 products. This increases the risk of nutrient deficiencies, especially if feeding is not planned properly.
• This is a restrictive diet with several prohibited foods and strict eating guidelines. Diets that completely eliminate certain food groups are difficult to follow. In addition, they can lead to short-term weight loss and weight loss regain, and sometimes more, after the diet is over.
• Permitted protein foods are mainly of animal origin, 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 reviewers).
• This is a short term (30 day) approach with long term promises. For your health, it is generally recommended that you adopt and maintain good habits over the long term.
• The Whole30 program may cause the development of an unhealthy relationship with food, eating disorders, or orthorexia in some individuals.

N.B .: It is recommended to consult a qualified healthcare professional before starting a new diet. The important thing is to eat a diet that is right for you and that supports 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, Nutritionist