I’ve had a lot of people ask me about the Whole30 I find I am giving very consistent advice. Coincidentally, it’s 10 pieces of consistent advice…
- Do not decide to do this without reading the books. “It Starts with Food” and “The Whole 30” are both must-reads before committing to this. For me, if I don’t know exactly why the rules are in place, I find them much harder to follow (I’m also a Type A, perfectionist, strict rule abider, so that could be a factor). Some people have commented that it seems arbitrary that you can’t eat lentils or beans, since they’re really quite healthy. It’s true, they aren’t in the same category as mozzarella sticks, but by understanding the specific digestive reactions they have in the body, you get a better sense for why you can’t have them for 30 days. They’re readable in a day; you can skim the science-y parts of the books, but don’t skip them.
- You cannot pick and choose parts of this plan. There may be elements of this eating plan that you decide to pick up in your life, however you will not be doing the Whole30. You can’t do a modified Whole30 (save the exceptions listed in the book). Again, when you read the books, you understand why you have to do it the way you have to do it, and why if you don’t do it that way, you won’t be doing it at all. You can’t do it all except give up alcohol, or chickpeas.
- I do not recommend doing this as a vegetarian. A former 15-year vegetarian myself, I think it’s important to understand the reasons why you choose not to eat meat. If it’s ethical, then that’s one thing. However, if you’re doing it for health reasons, then I think (again, reading the book), you understand the reasons why meat is not as bad as people make it out to be, particuarly when you can find ethically raised and locally sourced meat (the meat I eat is questionable, but my ethics abandoned me 6+ years ago). There is a section on the book that addresses this, so please read that and make your own decision. It may be that a different eating plan is better for you.
- Only do this if you are 100% committed. Don’t try to talk yourself or someone else into it. If you haven’t come to the decision that this is something you are willing to commit to for 30 days, you will not succeed. This is particularly true if you have a busy job, if you travel a lot or if you don’t know much about cooking. The first 2 weeks are overwhelming. I was trying to make all these recipes from the book in a small kitchen without some of the key ingredients (because I couldn’t find them here). I ended up with a lot of food waste the first week, as I ended up with a lot of leftovers and couldn’t get through all the food I had planned to make. I did made a week one meal chart which outlined every meal I’d make for 7 days, but after day 2 I abandoned it. I think it depends on your personal style, but I felt better shopping for 2-3 meals every 2-3 days. It took more time but was more manageable. By weeks 3 and 4, I had a pretty good routine going, but again, I spent one full day food prepping each weekend. During the week was arriving home from the gym at 6 (early by most people’s standards given the 7:30am-3pm working hours here), making dinner, then lunch for the next day, washing dishes and prepping everything for the morning which took until 8/8:30pm. Given that I am in bed by 9/9:30, it really took my entire evening. Fortunately I lead the life of an 80 year old grandmother during the week, so didn’t feel as if I was missing any social engagements [Though, now that I think about it, that metaphore holds no water, as when my grandmothers were 80, they were both still volunteering and had a twice weekly standing bingo date].
- Don’t do this to lose weight. This is a huge recommendation of mine. That was one of my major reasons for embarking upon the Whole30. However, after reading 100 times in the books that “if you’re doing this to lose weight, you’re doing it for the wrong reasons,” it finally sunk in. It didn’t stop me from being discouraged when I wasn’t seeing any change in how my clothes fit or any noticeable change in my body in the mirror. I was one of the people that it took until Day 28-30 and beyond to finally start to see the changes. Had I only cared about how I looked and how my clothes fit, I probably would have stopped much sooner.
- Don’t not do this because you’re scared of losing weight. I know that everyone’s goal is not to lose weight (lucky bitches). I think that unless you’re already 80% compliant to this eating plan, you will lose at least a bit of weight. However this is because your body is ridding itself of fat. You will become leaner and more toned as your body becomes healthier. As there is no calorie counting or portion restriction, you can eat all you want, and I think the book even encourages bigger portions. Because it’s all whole, unprocessed foods, you really can’t eat too much of them. Your body will become full naturally, and that’s when you stop eating.
- The Whole30 book is your bible. I brought this with me everywhere the entire month. Their timeline on how you should be feeling throughout the 30 days is scarily accurate (as I reflected during my daily posts). It will help you understand if you’re “doing it right” and reassure you when you feel off. Keep it with you, especially when you’re grocery shopping and aren’t sue which additives you can and cannot have. If you’re going to spend $30 on something, spend it on this book.
- Embrace breakfast. I have had to give myself a full 20 minutes extra in the morning for breakfast (which just means I’m going into work 20 minutes late rather than waking up early!). It’s not an important meal for a lot of people, but for me, breakfast was my biggest meal of the day. It set me up to stay full through 1-2pm, which I really think affected how I ate for the rest of the day. I cannot emphasize enough how the focus should be on breakfast. I still eat eggs, but now I incorporate last night’s dinner – chicken, beef, roasted veggies, potatoes, etc.. I make the “diner breakfast” regularly – the beef patties can be made in advance and reheated on the stove which is an easy breakfast during weekdays.
- If you cheat, don’t start over. Instead, add days to the end. When you’re at day 1 or 7 or 10 and still not convinced you like this diet, and you realize you’ve cheated – accidentally or otherwise – the thought of starting back from day 1 is enough to make you want to quit. That’s how I felt after eating my peanuts. However, by the time I got to day 25/30, the thought of adding an extra week was nothing. It seems silly, but it makes a real mental difference.
- It doesn’t have to break the bank. Yeah, it will cost money. But for me, the money I spent on groceries was offset by the money I saved not going out to eat and drink on the weekends. There are a few expensive items you need to have – olive oil, almond flour, salmon, etc.. but overall, I didn’t spend more than I used to on groceries. I can buy cheap fruits and veggies in my neighborhood, which means I spend the most of my money on meat and fish. People freak out that this is going to cost them an arm and a leg, but I think that once you get into a routine, you know what to buy and what you don’t need as much of, and it balances out.
I don’t have “clothes on” before and afters, but I think some of the below pictures show the difference – particularly in my face, which I feel is always the last place I lose weight. The picture with my friend’s baby was taking around Christmas 2015, while the photo on the right was taken in March 2016, about a month after I completed my Whole30. My face reverts back to its original heart shape, and my cheeks and dimples become more prominent!