Whole30 diet: healthy and slim in 30 days – is that possible?

The philosophy of the Whole30 nutrition concept is based on a 30-day change in diet. Goal: to improve the overall quality of life. In addition to optimizing the general state of health, excess pounds are said to melt away, inflammation to decrease and a “new self” to be created.

The name Whole30 already suggests what’s behind this diet: a 30-day nutrition plan that mainly includes whole foods. But how useful is that? And does Whole30 actually have the potential to enable a new attitude towards life in such a short time? FITBOOK answers the most important questions, explains the health benefits of the diet and shows the weaknesses.

Who Invented Whole30?

The Whole30 nutritional concept was developed in 2009 by the American couple Melissa and Dallas Hartwig. The authors are physiotherapists and sports therapists, but have no nutritional background.

The matching Whole30 book “It starts with Food” was published as a guide in 2014 and became a bestseller in the USA. Two years later, the nutritional recommendations were also marketed in Germany. The title “Reset: Switch your diet to healthy – The 30-day program” combines diet tips with appropriate recipes.

What does the Whole30 diet promise?

According to the developers of the Whole30 nutrition program, the 30-day change in diet should make you feel like a new person. Accordingly, as part of self-reflection, life as a whole is sustainably optimized. Anyone who consistently follows the nutritional rules for a month should improve their quality of life and eating habits in a targeted manner and benefit from more energy and health, and that for a lifetime.

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According to Dallas and Melissa Hartwig, in addition to a new attitude towards food, cravings for unhealthy food also decrease and the potential for developing a dependency on sugar or alcohol is reduced. Whole30 is also said to make it easier to lose weight, since the body defends itself against unhealthy eating after the strict starting phase.

The inventors also promise an improvement in the sense of taste and the health of the intestines, including digestion, as well as an increase in the natural defenses. Inflammatory processes should also be reduced.

In addition, followers report that allergies, depression, hypertension (high blood pressure) and migraines improve by consciously avoiding the initial phase.

How does Whole30 work?

During the change in diet, the first phase, which gives it its name, lasts 30 days, the focus is on meals that are made up of a few natural ingredients. The concept is based on Paleo and a very reduced intake of carbohydrates in styles a ketogenic diet.

In the initial phase, foods that, according to Melissa and Dallas Hartwig, can have a negative impact on health, weight loss and well-being are deliberately removed from the menu as part of an elimination diet.

The Diet Rules at Whole30

  1. Nature instead of food industry: Not only ready-made products are avoided in favor of natural foods, dairy products and cereals, among other things, are also prohibited (more under “What foods are taboo?”).
  2. Reset (Phase 1): By consciously doing without in the reset phase, the body should be programmed for a new start or “zero”. According to the inventor, the negative health effects of yoghurt or bread should decrease. After the first month with culinary restrictions, the menu is expanded again according to certain rules (More under “Procedure of the Whole30 diet: Phase 1″ – strict nutrition plan as a reset”).
  3. Testphase (Phase 2): The reintroduction phase serves to determine which foods are individually detrimental to well-being and health. Forbidden foods are slowly being reintegrated into the diet plan. By testing individual food groups such as dairy products and the like, you should find out which foods should also be avoided in the future (More under “Procedure Whole30 Diet: Phase 2 – reintroduction phase”).

Attention: If you don’t go through the test phase consistently and eat forbidden foods, Whole30 has to start again with day 1 of the reset phase! The authors are convinced that even small sins stop the healing process. Additionally, weighing is prohibited throughout the reset.

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