Whole30 Diet: Does It Work? benefits and menu

With the aim of providing a series of health benefits ,

The whole30 diet  promises to improve body composition, energy , disposition, sleep quality and consequently improve physical performance.

What’s more, like the whole30 diet , your cravings for sugar- heavy, white-flour-filled carb -filled treats will greatly diminish.

But to get these results, you need to get organized, and programming your food is critical to success.

Prioritizing organic and natural products will benefit not only your health , but also the environment.

What is the whole30 diet?

According to the official page, the whole30 diet  promises food reeducation, weight loss and significant changes in the body and in life habits. Alice Vieira, a supporter of the program, lost about 25 kg and guarantees that the changes were not just those.

“My eyes opened to new eating habits. I started at 90 kg in 2014 and today I am around 65 kg. I was sedentary in 2014 when I found out about crossfit and Whole30 and, at first, I didn’t believe I was going to get where I am. I just wanted to be a healthier person,” she said.

A stylist, today Alice studies nutrition thanks to the benefits acquired after learning about the whole30 diet . “My skin and mood have improved, not to mention my self-esteem. In addition, I saw how good nutrition has a good influence on an athlete’s performance. My training results showed this

How does the whole30 diet work?

The food method promises to bring a number of benefits such as improved body composition, increased energy levels, better sleep quality , decreased cravings for sugary and carbohydrate -filled treats and improved athletic performance.

Therefore, it is necessary to follow the idea of ​​the food program, which consists of the thesis that items such as sugar, grains, dairy products and vegetables can harm health and fitness.

For the whole30 diet , such components of the diet may be behind problems such as a loss or lack of energy, unexplained pain, difficulties in losing weight and failure to treat with medicines for problems such as infertility, skin problems , digestive diseases and periodic allergies.

Thus, the proposal of the method is to completely get rid of these foods during the month of performing the whole30 diet  as a way to heal and allow the body to recover.

Benefits of the whole30 diet:

It is possible that by following the whole30 diet perfectly for 30 days you will get many health  benefits . Among them, we can mention:

• Better sleep quality at night;
• Reduction of binge eating;
• Better performance in training;
• Higher energy levels;
• Fat loss .

What’s more, the creators of the whole30 diet  promise that it will change the way you think about food—and your taste buds, too. Advocates of the whole30 diet  even claim that it can alter your emotional relationship with food and your body .

While these potential benefits may seem very attractive, it is worth keeping in mind that there are currently no scientific studies to support their existence. On the other hand, it’s also interesting to note that these benefits aren’t unique to Whole30.

In fact, looking at the foods that are allowed, we realize that the trump card of this food model is due to the fact that it is based on real food. And that focus is what naturally generates a lower carbohydrate (and, indirectly, calorie) intake than that of the Western world.

Whole30 Diet Foods:

In the whole30 diet , the creators point out that many of the vetoed foods, known to be healthy, should not be seen as villains. At least for a while. The whole point of the Whole 30 is to make you discover what is really good for your body. By cutting out dairy, grains, and legumes, for example, you will realize what could be causing that bloating or that headache . “Without eliminating these foods, there is no way to know what their impact is on your well-being, your appearance, your life,” the book says.

“At the end of 30 days, you will reintroduce these foods, one group at a time, carefully and systematically, assessing whether and how they cause imbalances in your health . Watch. See what changes. Take notes. Be honest”, guides the couple who created the program. Then, the proposal is that you have your own diet, perfect for your body, according to your own learning.

“The whole30 diet  shows a path, a beginning, which is 30 days to start a different routine in your life and see how these days make a difference for you. After that, you learn what is best for your life”, says the endocrinologist. At the end of the period, nothing is forbidden anymore, but your body will feel and absorb the food you ate before in a different and maybe a little uncomfortable way.

Forbidden foods:

• Do not consume dairy products . This includes cow’s, goat’s, sheep’s milk, and dairy products such as cheese, yogurt (except Ghee butter);
• Don’t eat legumes. No beans, peas , chickpeas, lentils and peanuts, and no soybeans ;
• Do not consume any type of sugar, natural (honey) or artificial. Do not use any type of sweetener;
• Do not eat grains, flour, oats , quinoa, corn, rice, starch;
• Alcoholic beverages and cooking are not allowed;
• No soy food ;
• Cannot chew gum;
• No smoking.

Foods released:

• Vegetables – some exceptions from the category of vegetables, such as green beans, sugar snap peas and snow peas, are accepted within the food program;
• White, balsamic, apple cider , white wine and rice vinegar and salt;
• Fruits and fruit juices (which can be used to sweeten recipes);
• Good fats from fruits, oils, nuts and seeds;
• Foods with few ingredients and unprocessed;
• Ghee Butter;
• Seafood;
• Vegetable;
• Carnes;
• eggs .

General rules of the whole30 diet:

• Do not make versions of confectionery, candy or junk food with released ingredients;
• Do not consume carrageenan, monosodium glutamate or added sulfites;
• Do not consume added sugar of any kind, real or artificial;
• Don’t weigh yourself and don’t take your measurements;
• Do not consume any alcohol;
• Do not eat grains and cereals;
• Do not eat legumes;
• Don’t eat dairy.

Whole30 Diet Complete Menu:

MONDAY:

Breakfast:

• 1 bowl of red fruits with 2 Brazil nuts + 2  boiled eggs and drizzled with extra virgin olive oil

Morning snack:

• 15 roasted almonds

Lunch:

• 1 fillet (120 g) of grilled picanha + 1 plate (dessert) of broccoli with garlic and tomato  with vinaigrette sauce

Afternoon snack:

• 1/2 papaya sprinkled with cinnamon

Dinner:

• Zucchini spaghetti with homemade tomato sauce  and 3 col. (soup) shredded chicken

THIRD:

Breakfast:

• 1 roasted plantain sprinkled with cinnamon + 4 slices of raw ham

Morning snack:

• 1 piece of dried coconut pulp

Lunch:

• 4 chicken meatballs + roasted peach palm (at will) + 3 col. (soup) of manioc puree (cassava)

Afternoon snack:

• 1 small bunch of grapes + 2 Brazil nuts

Dinner:

• 1 Sealed Salmon Fillet with Eggs  Benedict (recipe below) + arugula salad (at will) and sprouts

FOURTH:

Breakfast:

• 1/2 sweet potato cooked and served with 1 col. (tea) of ghee + 2  scrambled eggs

Morning snack:

• 15 macadamias (or walnuts )

Lunch:

• Protein salad: 4 col. (soup) of tuna, 1 slice of avocado, lettuce, arugula, hearts of palm, tomato  and carrot (at will) with pesto sauce

Afternoon snack:

• 2 medium slices of pineapple with 1 col. (soup) coconut oil

Dinner:

• 1 serving of Spinach Frittata (recipe below)

QUINTA:

Breakfast:

• 2 Eggs  fried in ghee + 1 kiwi sliced ​​and sprinkled with 1 col. (dessert) of sliced ​​almonds

Morning snack:

• 4 thin slices of raw ham + cherry tomatoes (at will)

Lunch:

• 1 medium fillet (120 g) of grilled chicken + 3 col. (soup) of carrot puree + green salad (at will) with lemon  and extra virgin olive oil

Afternoon snack

• Shake: 6 strawberries blended with 1/2 cup (100 ml) coconut milk + 1/2 cup (100 ml) water

Dinner:

• 1 serving of Roast Beef Salad (recipe below)

FRIDAY:

Breakfast:

• 2 slices of grilled avocado + 4 thin slices of turkey breast (organic and low sodium preferred)

Morning snack:

• 1 handful of pumpkin seeds

Lunch:

• 1 plate (shallow) of roasted vegetables + 4 col. (soup) Shredded Beef with Basic Mayonnaise sauce

Afternoon snack:

• 1 baked apple sprinkled with cinnamon

Dinner:

• 1 plate (bottom) of vegetable soup

Whole30 Diet Care:

Before undergoing any type of food program, it is essential to consult with your doctor and nutritionist in order to make sure that the method is really suitable for your case, fulfills the promises it presents and will not harm your health. health .

Regarding the whole30 diet , this is especially important due to the fact that the food plan has many restrictions. This can make it quite difficult to provide the body with the full range of nutrients it needs to survive in the proper amount.

It is important to keep in mind that while losing weight or improving body composition is pleasant and desirable, it is critical to ensure that the process does not adversely affect health , causing bigger problems (undesirable and unpleasant) in the long run.