Are you thinking about starting the Whole30 program? Or have you already started, but are looking for some guidance? Look no further, you’ve come to the right place!
There’s so much to learn about this method of eating that it can seem overwhelming. At Wellbeing Zine, our goal is to help you meet yours!
Below, we’re sharing some of our favorite Whole30 tips and tricks to support you on your wellness journey.
What is Whole30?
The Whole30 program is basically a process of elimination, that removes certain foods from your diet for 30 days.
By focusing on nutrient-dense foods, as close to their natural form as possible, Whole30 helps you to self-manage your appetite, and encourages you to have a better relationship with food in general.
The goal is to investigate how your body responds to certain foods, first by eliminating them and then slowly incorporating them back into your diet after 30 days. If those foods still work for you- great! If you find something that helps you feel better, that’s great too!
What to Avoid on Whole30
There’s a lot on the Whole30 no-fly list, including:
- Dairy: cheese, cow’s milk, yogurt, cream, sour cream, kefir, and butter.
- Grains: corn, rice, quinoa, wheat, rye, millet, sorghum, buckwheat, amaranth, sprouted grains
- Alcohol: for cooking or drinking
- Legumes: chickpeas, peas, lentils, peanuts, soy beans, peanuts
- Sugar: honey, maple syrup, agave, Splenda, Stevia, brown sugar
What Can You Eat on Whole30?
More importantly, let’s go over some of the foods you can eat on Whole30:
- Vegetables: all of them!
- Fruit: strawberries, watermelon, apples, oranges, bananas
- Seafood: fish, shrimp, mussels
- Unprocessed meat: chicken, pork, beef
- Nuts and Seeds
- Almond flour, coconut flour, and other non-grain flours
- Black Coffee
Whole30 Tips & Tricks
Shifting the way you eat (and the way you think about eating) takes lots of patience and practice. The Whole30 practice is really more of a self-experiment than a diet, and the rules can be a bit tricky. But even though the idea of dramatically changing how you approach your meals seems daunting, there’s nothing to be afraid of!
We’re breaking down some of the best Whole30 tips and tricks here:
Be Prepared at the Grocery Store
Before you head out, make a list ahead of time along with the printable grocery list so that you have a plan of attack, and don’t end up walking around aimlessly, wondering what you can eat. Also, it’s important to eat before you go, to avoid buying half the store.
Plan Out Meals Ahead of Time
After you buy your Whole30-approved ingredients, go ahead and prep what you will need for the week. Cook-up some beef or chicken to have on hand, along with some veggies that are washed and ready to go.
Taking the guesswork out of what you’re going to eat removes a lot of the frustration out of this program.
Find a Whole30 Friend
This can be a spouse, friend, parent, sibling or someone you meet online- anyone who will help hold you accountable. Check in with your buddy every night to make sure you’re both staying on track and feeling good! It’s especially helpful to have a friend doing whole30 with you because you can share recipes, cooking tips and your dietary wins together.
Have a Few “Go To’s”
Find a few Whole30 recipes that you really enjoy, and add them to your “go to” list for days when you are on-the-go and don’t have much time to plan out a new Whole30 meal.
Be Patient with Yourself
The rules of Whole30 are pretty clear: No slips, no cheats, no special occasions. But be kind to yourself- you’re not a robot after all! Your body will be adjusting to the new meal routine, your taste buds will take some time to reset, and your sweet tooth will gradually adjust to wanting natural sugars instead.
You owe it to yourself to be patient with all these changes and allow the time your body needs to adjust.
Don’t Keep Junk Food
When there’s a carton of ice cream staring you in the eyes every time you reach for something in the freezer, you’re torturing yourself. Get rid of it! If you live with roommates, or have a family, work with them to figure out a way to section off the foods you can’t eat, or put the foods that are hardest to avoid out of reach.
Remember the End is in Sight
The Whole30 program is so much more than a number on a scale. This is a lifestyle shift, a way to reset the way you think about food and what you put into your body. Write out some of the goals you’d like to achieve during these 30 days and take a look at it daily, especially on the days you’re feeling like giving in.
We don’t mean with a celebratory milkshake or chocolate cake, or something that would completely derail your progress. Treat yourself with something that’s enjoyable and in alignment with your Whole30 routine. Whether it’s a weekend getaway, bubble bath, case of sparkling water or a mani/pedi, try to find a meaningful way to treat yourself for doing something challenging.
Additionally, positive reinforcements will go a long way when you’re craving something on the “no” list.
Doing Whole30 is an amazing opportunity to discover new foods and recipes. There are more Whole30 foods available than you could ever imagine- have you ever heard of a jackfruit? How about white asparagus?? Be creative, think outside of the box (but within the Whole30 box), and have fun!
We know that the idea of giving up some of your favorite foods can be an emotional decision for some. But you’re not alone on this journey! Reach out to friends and family for help, and feel free to refer back to our Whole30 tips and tricks if you need a refresher course.
Do you have any tips for the Whole30 regimen? We’d love to hear them below…