Whole 30 Explained

The whole 30 diet was created in 2009, although it is more of a short-term reset to help curb cravings, boost metabolism, heal your digestive tract, and calm the immune system rather than a diet. Unlike most diets where the goal is to lose weight, the goal of The Whole 30 is to figure out how the foods you are eating are affecting you. There is no calorie counting or restriction. The Whole30 Program is laid out in two phases: 30 days of elimination, and 10 days of reintroduction. During the 30-day elimination you’ll be eating meat, seafood, and eggs; lots of vegetables and fruit; and natural, healthy fats. The goal is to eat foods with very few ingredients, all with pronounceable names, aiming to eat foods with no ingredient list, that are whole and unprocessed. Then after the 30 days, you will slowly reintroduce foods one at a time to see which ones affect your body negatively. There is also the rule that you cannot step on the scale or take any body measurements for 30 days, but it is encouraged to weigh yourself before and after so you can see the results the program had on you. The whole 30 has an overwhelming success rate with tons of people reporting it changing their lives by eliminating cravings, improving energy and sleep, improving allergies, anxiety, chronic pain, digestive issues, skin conditions; and losing weight healthfully and sustainably.

What you CAN eat:

  •  Moderate portions of meat, seafood, and eggs
  • Lots of vegetables
  • Some fruit
  • Plenty of natural fats(olive oil, avocado oil, etc..)
  • Herbs spices and seasoning(including salt)
  • Ghee or clarified butter
  • Fruit Juice
  • Certain Legumes(Green Beans, Sugar Snap Peas, and Snow peas)
  • Vinegar
  • Coconut Aminos

Foods to Avoid:

  • Added sugar natural or artificial( No Maple Syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol)
  • Alcohol(even in cooking)
  • Grains-Wheat, barley, oats, corn, rice, millet, bulgar, sorghum, sprouted grains, and other gluten-free substitutes like quinoa, buckwheat, and amaranth.
  • Legumes-(except ones mentioned above in the CAN eat list)Beans of all kinds, peas, chickpeas, lentils, and peanuts. 
  • Soy-All soy products including tofu, soy sauce, edamame, and tempeh.
  • Dairy-This includes all dairy including yogurt and kefir.
  • Carageenan, MSG, or sulfites
  • Baked goods, Junk food, or treats with “Approved” Ingredients.


The Whole 30 challenge is not going to be easy. You have to be disciplined and prepared for all situations. It takes commitment and planning but you can do anything for 30 days! The knowledge you will gain about your body and the things you put into it is worth all the hard work and sacrifice. Many people stay on The Whole 30 eating plan forever, and many just eliminate the foods they found that affected them negatively. There are a ton of resources to aid with your Whole 30 journey. You can visit their website for more information and tools to help you get started at There are numerous cookbooks, support groups, and social media pages. You got this!


Feel free to comment with any questions 🙂


Urban, Melissa. “Home.” The Whole30® Program, 12 July 2022, 


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