In the midth century, the Western diet began to slowly shift from locally available, often homegrown foods to industrialized food products Sustainable Table, The rise of processed foods, fast food restaurants, TV dinners, and industrialized agriculture has changed the way we eat. At the same time, chronic medical conditions such as cardiovascular disease, hypertension, obesity, cancer, and diabetes continued to rise. The Whole30 diet claims that by eliminating foods promoted by the industrial food movement, you can correct these health problems Whole30, Together, the couple created a program designed to change the way people eat. Through a best-selling book and related materials, the Hartwigs have promoted Whole30 as a method of losing weight, improving health, and reducing problems with allergies and chronic medical conditions Whole30, The rationale behind the Whole30 diet is that the foods promoted by our modern, industrialized food production system are causing widespread health problems. In particular, added sugars, grains, legumes, and dairy products contribute to systemic inflammation and digestive distress Whole30, The Whole30 diet is similar to the Paleo Diet in that it recommends that adherents eat whole, fresh foods that are similar to the foods eaten by hunter-gatherer ancestors. The Whole30 diet is based on anecdotal evidence about foods that help versus harm your health. To date, there are no evidence-based reports in scientific journals supporting the use of Whole
And how is that any different from yo-yo dieting? So if you want to achieve those goals you set at the beginning of your whole30 this round, take note of these little tidbits here. This is a biggie and a hard one to hear for a lot of people — myself included. Which is totally fine once in a while…until it gets out of hand. Those sneaky little delicious snacks can easily prevent you from losing any stubborn body fat or weight if you overdo it with them. They can also promote inflammation in the body by tipping the balance towards too many omega-6 fats which can be inflammatory and make you break out! Know what else sucks about certain nuts and seeds? They can also upset your hormone balance if you eat too much of them or are particularly sensitive to them, like myself due to their phytoestrogen content. F that. This goes hand in hand with 1, and this was something I really struggled with on my first whole30…and every one after that.
Since figuring out how to keep the fridge and pantry full can be a challenge, keep the program rules and this shopping guide close — it’ll tell you everything you can and can’t eat. Photos via Getty Images On the Whole30 diet you should get most of your fat intake from whole foods, but you’ll need to cook veggies and protein in fat too. These are the recommendations for the best cooking fats to use and those you should avoid. Luckily, there are lots of foods that are rich in heart-healthy fats that will help keep you satisfied. Keep in mind, some nuts and nut butters are preferred due to high omega-3 content and slower oxidization than other nuts. Say Yes To: avocado cashews coconut butter coconut meat canned coconut milk hazelnuts macadamia nuts macadamia butter olives Eat Ocassionally: almonds almond butter Brazil nuts pecans pistachios Limit Intake: flax seeds pine nuts pumpkin seeds sesame seeds sunflower seeds sunflower seed butter walnuts Say No To: peanuts soy nuts Photo via Getty Images Protein is an important part of the Whole30 diet, and for the most part, all animal-based protein excluding dairy is allowed. The only meat you should avoid is processed meat that is factory-farmed or those that contain added sugar, MSG, sulfites, or carrageenan. The creators of the diet worry that too many people have sensitivities to lactose and that dairy foods are inflammatory. There are just a couple of exceptions, but if you’re a cheese-lover, prepare to be disappointed. Say Yes To: clarified butter coconut milk unsweetened ghee homemade nut milks unsweetened in moderation Say No To: everything else, including milk, butter, and cheese Photo via Getty Images Vegetables are a main component of the Whole30 diet. Load your plate with your fave veggies everytime you have a meal.