Hole 30

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Hole 30


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Dylan Bailey, M.S., R.D., F.A.N.D.
Contributor

Jackie Newgent, R.D.N. Food and Nutrition

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The Whole30 program has been on the diet scene since 2009, and consists of cutting out a number of major foods including grains, sugar and dairy. There’s a good chance you’ve heard of someone doing the 30-day plan, as it has skyrocketed to social media stardom and has even been touted by a number of celebrities.
But what is Whole30, exactly, and how does it work? Read on for more about the plan and its rules.
Whole30 is “essentially an elimination diet where you cut out a large number of foods,” says Melina Jampolis, M.D., who has a small private nutrition practice in Los Angeles and is a 2021 Forbes Health Advisory Board member. “According to the creators of the diet, it is a health reset, not a weight loss diet, and can help you identify problematic foods that could be adversely impacting your health,” she adds.
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While on the Whole30 program, you cut out a number of foods for 30 consecutive days, including sugar, dairy, alcohol, grains, most legumes and highly processed foods. Instead, you focus on eating primarily whole, unprocessed foods—think meats, fruits and vegetables. Whole30 provides a detailed list on its website of what you can and cannot eat, as well as any exceptions to the rules, for anyone to view.
Additionally, there are a number of strict rules that Whole30 participants must adhere to—particularly that it requires you to follow it strictly for 30 straight days, and there should be “no cheats, no slips, no ‘special occasions,'” according to the program.
The theory behind this is that you won’t be able to see how your body reacts to what Whole30 describes as “potentially problematic foods” unless you totally remove them from your diet. “One bite of pizza, one spoonful of ice cream, one sip of beer within the 30-day period and you’ve broken the ‘reset’—and have to start over again on Day 1,” Whole30 instructs.
By signing up for Whole30 emails via the program’s website, you will get a free starter kit. This includes 15 recipes that adhere to the diet, a meal planning template and a full rundown of program rules.
On the first day of the Whole30 program, you will eliminate all of the foods that are on the list of what to avoid (which we detail later in this article). You are not supposed to eat any of those foods for the next 30 days, instead sticking only to the list of approved foods.
Unlike many other diets, you do not have to count or restrict calories or weigh yourself while on Whole30. In fact, Whole30 discourages weighing yourself because the diet isn’t so focused on weight loss but rather on the holistic ways the program can benefit your body. Focusing on just body composition could distract you from the other benefits happening to your body and health, according to the program.
Other Whole30 program rules include not being allowed to recreate or purchase baked goods, even if the ingredients are all compatible with Whole30 rules. The rationale behind this is that you will finish Whole30 with, “the same exact habits, coping strategies, and food choices you had when you started,” which will hold you back from reaping the full results of the diet, according to the program. Alcohol is also forbidden (even if it’s just used for cooking), and tobacco use is discouraged.
Once the 30 days are up, you will begin slowly reintroducing the foods you’d cut out of your diet. Whole30 describes this process as critical to the program, stating that if you skip it, “you’ll lose half the benefits the program has to offer.”
Per the program’s guidelines, the process of reintroduction should take place over the course of 10 to 30 days and should not be rushed. Ideally, you will maintain a Whole30-compliant diet while adding back just one food category at a time. Between the reintroduction of each food category, you are supposed to return to the Whole30 diet for two days to assess the effects of the reintroduction on your body.
Whole30’s guide suggests reintroducing foods starting with those that are “least likely to be problematic” and moving to those that are “most likely to be problematic.” The program explains that problematic foods can vary from person to person, but are generally any foods that cause you to backtrack on the improvements you’ve made throughout the program or cause symptoms that had abated to return, including anything related to digestion, energy levels or sleep. You should introduce enough of each food category to fully test the effects and also keep reintroduced foods low in sugar.
Encouraged foods to eat while you’re on the Whole30 program include foods that are whole and unprocessed, including:
Items to avoid while on the Whole30 program include:
In addition to steering clear of these foods, Whole30 also advises against stepping on the scale or taking any body measurements for the 30 days during which you’re following the program.
On the Whole30 program, you will eat three meals a day, avoid snacking and stop eating a few hours before you go to sleep. Each meal on the Whole30 program should be based on:
Additionally, the program includes recommendations for what to eat both before and after a workout. About 15 to 75 minutes pre-workout, you are instructed to eat a small amount of protein (about half the amount you’d eat in a meal), a small amount of carbohydrates (one to two handfuls) and, if you’d like, a small amount of fat (also half of a meal portion).
Then, 15 to 30 minutes after your workout, you will eat a meal-sized portion of protein that is easy to digest plus carb-dense vegetables (think sweet potatoes, beets or butternut squash) in the recommended serving size; this will not replace a meal but is rather in addition to your three daily meals.
For additional support, there’s the option to hire a Whole30 certified coach, whose purpose is to provide encouragement and an element of accountability and answer any questions that come up along the way. You will have to pay extra for this feature, with the exact cost depending on the coach’s rates and whether you sign up for one-on-one coaching or group sessions
If you’d like support but aren’t willing or able to pay for your own coach, another option is to sign up to receive texts from Whole30 co-founder Melissa Urban for a fee of $14.99. You will begin getting texts six days before your program is slated to begin and continue to receive texts each day throughout the course of your program to check in on your progress.
Be prepared to spend more time shopping for groceries and making your meals, which could be challenging if you’re strapped for time or simply aren’t a great cook. “Someone who eats out often, travels often for work or does not have a significant amount of time to shop, cook and plan” may find this program a challenge, says Dr. Jampolis.
Potential health benefits of the Whole30 program include:
It’s always advisable to talk to your healthcare provider before starting any diet, especially an extreme elimination diet like this. Notably, this includes people with diabetes who are taking diabetes medications or insulin, as they could see significant drops in blood glucose (sugar), as well as those with severe kidney diseases and digestive disorders.
Additionally, there are risks to consider before embarking on Whole30, notes Dr. Jampolis.
What’s more, going on a restrictive diet, even if for just 30 days like that of the Whole30 program, can have a negative impact on people with or at risk for eating disorders. Caution should be used.
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Becca Stanek is an experienced writer and editor who is passionate about exploring the ways we can feel better mentally and physically to get the most out of our lives. She has worked for publications including LendingTree, SmartAsset, and The Week, among others. She's currently completing her 200-hour yoga teacher training, and also likes to spend her time reading, writing, biking and hiking.


Jackie Newgent, R.D.N., C.D.N., is a plant-forward registered dietitian nutritionist, classically-trained chef, award-winning cookbook author, professional recipe developer, media personality, spokesperson and food writer. She’s the author of several cookbooks, including her newest, The Clean & Simple Diabetes Cookbook. Newgent has been a healthy culinary instructor at the Institute of Culinary Education for more than 20 years and is a private plant-based cooking coach. She’s also a former national media spokesperson for the Academy of Nutrition and Dietetics and has made guest appearances on dozens of television news shows, including Good Morning America. Jackie Newgent is based in Brooklyn, New York. You can find her plant-based recipes on her blog.


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Whole30 is a 30-day elimination diet that involves avoiding certain foods that, according to the founders, can cause inflammation and cravings, and negatively affect hormones and gut health.
Eat real food. As defined by Whole30, that includes meat, seafood, eggs, vegetables, fruit, healthy fats (like olive and coconut oils, and ghee), herbs, spices, and seasonings.
You’ll avoid grains, legumes, dairy, alcohol, added and artificial sugar, and foods with common additives like carrageenan, MSG, or sulfites. You also can’t use Whole30-approved ingredients to make treats, such as pancakes, bread, muffins, brownies, pizza crust, or ice cream.
Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don’t eat” list.
While safe, this is not a diet that’s typically recommended by the medical profession, as there are no peer-reviewed studies to prove its efficacy. Some experts have expressed concern about how restrictive it is, as well as how it eliminates nutrient-dense foods like whole grains and beans.
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Editorial Sources and Fact-Checking
Should You Try the Whole30 Diet? Cleveland Clinic . January 15, 2018. Forum. Whole30 . Whole30 Approved. The New Primal .
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Giving up a favorite meal isn’t easy, and yet changing the foods you put on your plate could have a positive impact on your body — not just in terms of weight loss, but also physically and mentally.
If you’ve been feeding your body junk and you’re seeing the effects of an unhealthy diet , the Whole30 program might be the right fit for you. Melissa Urban and Dallas Hartwig, certified sports nutritionists and authors of the New York Times bestseller The Whole30: The 30-Day Guide to Total Health and Food Freedom , created this monthlong clean-eating plan in 2009.
This program, which proponents describe as a nutritional reset, doesn’t promise weight loss, but it does promote self-awareness with regards to how your body responds to food.
"You can think of the Whole30 like pushing the reset button with your health, habits, and relationship with food,” Hartwig Urban says. “For 30 days, you’ll eliminate the foods that scientific literature and our clinical experience have shown to be commonly problematic in one of four areas — cravings and habits, blood sugar regulation and hormones, digestion, and immune system , and inflammation.”
This program is popular because it emphasizes eating whole foods. And if you’re living with chronic health issues, this program can help you understand how your body reacts to certain foods.
“Over the course of 30 days, you’ll see what improves when you remove potentially problematic foods,” explains Urban, noting that you could see improvements in energy, sleep , mood, focus, digestion, pain, and athletic performance. In addition, you might have decreased incidences of conditions like eczema , migraines , asthma , and allergies, proponents say.
You follow Whole30 similarly to a traditional elimination diet , where you eliminate foods that may be causing you unpleasant symptoms.
“At the end of the 30 days, you’ll carefully reintroduce those foods one at a time, like a scientific experiment, and then compare your experience physically and psychologically.”
Some people refer to the Whole30 program as a diet, but it’s not a diet in the traditional sense. Rather, it’s a nutritional program. So it doesn't involve exercise , portion control , or calorie or macronutrient (carbohydrates, protein, or fat) counting. Additionally, this program isn’t intended for weight loss, although you might drop a few pounds on the plan.
A major plus of the Whole30 program is it isn’t exclusive or limited to one particular group of people.
"While we have hundreds of medical doctors and registered dietitians using our program with their patients and clients, you don’t have to be sick to benefit from the program,” Urban says. “If you want more energy, better sleep, improved digestion, and fewer cravings, the Whole30 is for you.”
But before you dive in, it's important to check with your doctor, especially if you’re on prescription medication, if you’ve been diagnosed with a medical condition, or if you have a history of an eating disorder , she warns. After all, some individuals require certain nutritional plans, and Whole30, just like any eating approach, isn’t one-size-fits-all.
Now that you know how this program works and the benefits of a 30-day elimination, what are the basic rules of the program? Let’s start with what you can eat on Whole30:
Meanwhile, the following foods are off-limits on this program:
Due to the restrictive nature of the Whole30, sticking with the program for a full 30 days can be challenging, and it will likely require advance meal planning and preparation. Also, there’s no wiggle room with the program. This plan calls for 100 percent commitment. So if you fall off track midway through the month, you’ll have to start over from day one.
As you begin your monthlong journey, prepare mentally for the possibility of a higher grocery bill. You’ll eat more unprocessed meats, seafood, and nuts on the plan, and these items tend to be pricier.
Find inspiration for breakfast, lunch, and dinner with the recipe ideas below.
Breakfast: Skillet eggs with leafy greens
Lunch: Tuna salad with lettuce wrap
Dinner: Grilled shrimp with roasted vegetables and zucchini noodles
Breakfast: Paleo breakfast casserole
Lunch: Chopped salad with avocado and grilled chicken
Dinner: Steamed vegetables with grilled salmon
Dinner: Oven-baked ribs with cauliflower rice
“Many of The New Primal team members have gone through the Whole30 program and understand how great it is to have convenient and compliant products at your fingertips,” Miller says.
There don’t appear to be any studies examining the health impact of the Whole30 program, but Urban explains that this approach could change your life, your taste, your habits, and your cravings. Once you identify problem foods and remove them from your plate, the physical and emotional benefits you experience could motivate you to permanently ban those foods from your life.
“I think one of the pluses of the Whole30 is that it really helps people eat more whole, nutrient-rich foods like vegetables, fruits, lean meats, and healthy fats, while increasing nutrient and fiber intake and reducing added sugar and unhealthy fats in their diet,” says Amy Goodson, RD, a nutrition consultant in Dallas.
Still, the potential drawbacks of the program are worth mentioning.
“One of the downfalls is that anytime you take out a whole food group, you take out the main nutrient that food group provides. In the case of the Whole30, dairy is removed, thus removing the main source of calcium and vitamin D in the diet, which are required for adequate bone development and maintenance.”
Goodson also highlights whole grains as another missing link with the Whole30 program, which are an excellent source of B vitamins, fiber, and iron.
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