Any alteration to your eating pattern comes with the chance you will experience side effects — and the restrictive Whole30 diet, although designed to be temporary, comes with some risks.
The Whole30 diet is an eating pattern in which participants eliminate dairy, alcohol, grains, legumes, added sugars, and processed foods from their diets for 30 days. Those who follow the diet are encouraged to eat plenty of meat, poultry, seafood, and fresh produce.
You may not be able to keep off the weight you lose while following the diet
If you try Whole30, you may lose some weight. But because the diet varies so vastly from the eating habits most people usually follow, the weight probably won't stay off after the 30 days are over.
Advertisem*nt
"When someone goes on a diet like this, I would be shocked if they didn't lose weight quickly because [they're] cutting out so many foods," Taub-Dix told Insider. "But the weight loss is most likely not long-term. I see this with clients who have been on this diet and a million others."
The diet will cause you to eliminate entire food groups, which isn't always a great idea
According to the diet's official website, Whole30 eliminates grains, legumes, alcohol, dairy, and added sugar in the name of preventing inflammation.
Although the elimination of some of these foods may benefit certain people, Taub-Dix said eliminating whole grains and legumes may be too extreme for others.
Related stories
"They call these foods inflammatory, but some foods like legumes and whole grains can actually fight inflammation and lower cholesterol and triglyceride levels," she said.
Advertisem*nt
"Any diet that eliminates an entire food group is a diet you should just walk away from," Taub-Dix added.
Eliminating certain foods may cause you to experience digestive issues and discomfort
Suddenly removing fiber-filled grains and legumes from your diet while also increasing your animal-based protein intake may cause you more harm than good in terms of digestion.
"You're missing out on fiber in foods like legumes, whole grains, and bran, so constipation could be a problem with this diet," Taub-Dix said.
Not eating processed foods might cause you to be missing out on some nutrients
The Whole30 diet has followers cut out foods that are processed, which may lead many to believe that all foods that are technically processed are unhealthy, but this isn't exactly true.
Advertisem*nt
"I love the idea of eating foods that are as close as the way they were to when they grew in the ground but the fact is that the word 'processed' is not a dirty word," Taub-Dix told Insider. "If you took a carrot home from the farmer's market and you peeled it and cut it and washed it, you processed it."
In fact, according to Taub-Dix, some "processed" foods, like canned tomatoes, may actually contain more nutrients than tomatoes you buy at the grocery store, which can lose nutrients in transport. In addition, frozen vegetables, which are technically processed, can also be just as good for you as the fresh version.
"Highly processed and ultra-processed foods, those are foods you can definitely live a lot better without," Taub-Dix told Insider. "But processed foods are not all bad news."
Whole30 may be more expensive to follow than your normal diet
"Some people find the diet is more expensive," Taub-Dix told Insider. "They may not necessarily be buying things in season, they may just be buying things on their diet. So, for some people, it may actually be more expensive or they may find that it isn't accessible for them where they live."
Advertisem*nt
This is likely because the diet eliminates some lower-cost plant-based protein sources, like beans and tofu, and replaces them with meat-based and poultry-based protein sources that can be more costly.
In addition, Whole30 involves a lot of fresh produce that can also be a bit on the pricey side, especially if you are buying fruits and veggies that are out of season.
Read More:
How to feel fuller for longer while following the Whole30 diet
Advertisem*nt
10 reasons you're still hungry on the Whole30 diet
I went 14 days without caffeine, and I may have kicked my bad habit for good
The abrupt decrease in added sugar and processed carbs can leave you feeling lethargic, headachy, and brain-foggy until your metabolism adjusts. Cravings for the foods or drinks you've eliminated can also make you cranky, fidgety, and easily irritated. (Food dreams are common here, too.)
The abrupt decrease in added sugar and processed carbs can leave you feeling lethargic, headachy, and brain-foggy until your metabolism adjusts. Cravings for the foods or drinks you've eliminated can also make you cranky, fidgety, and easily irritated. (Food dreams are common here, too.)
Suddenly removing fiber-filled grains and legumes from your diet while also increasing your animal-based protein intake may cause you more harm than good in terms of digestion. "You're missing out on fiber in foods like legumes, whole grains, and bran, so constipation could be a problem with this diet," Taub-Dix said.
If you follow the Whole30 mood calendars, like the above from Whole30.com, you know that days 10-11 are considered the hardest to get through. In fact, a high percentage of people quit during these next couple of days. But not us and not you!
On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives. Although it would be difficult and very restrictive to maintain long term, the Whole30 is designed to be done only for 30 days.
While the competitive crowd might agree, the doctor says Whole30 is probably not a good idea. “At the end of the day, nutritional advice should be individualized," he says. "It's a very restrictive diet, and it can cause some serious problems.
Here's the rule in a nutshell: If you think your less healthy treat is going to be so delicious, so incredible, so worth it, and then you take your first bite and discover it's not…STOP EATING.
Though peanuts and peanut butter aren't allowed on the Whole30 program, other nuts and nut butters are. Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper. Its smooth, sweet taste pairs well with apples ( 1 ).
That said, plenty of people who try the Whole30 diet do end up losing some weight. “The benefit of Whole30 is that it encourages eating whole foods, which are foods in their most natural state,” says Sara Haas, RDN, a nutrition expert with formal training in the culinary arts.
Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included. Mash 'em up, roast them, or throw them in the skillet to enjoy. Just don't eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.
Completing a “Whole30” involves eating from a very specific list of foods for 30 days as a sort of “diet reset.” According to the Whole30 website, this program is intended for people who have symptoms like low energy levels, aches and pains, allergies, and digestive problems that have not been helped with medication.
Some downsides include Whole30 side effects like digestive problems, worsened food cravings, and reduced nutrient intake. The diet restricts certain foods and food groups, which, if followed long-term, can result in nutrient deficiencies.
Mixing up what goes into our guts can lead to a big change in what eventually comes out of those guts. Many Whole30 dieters see some type of shift in their bowel movements during the 30 days. “I poop all the damn time,” wrote one Whole30 blogger.
“It either bulks you”—which can result in constipation—“or speeds up digestion”—which can lead to diarrhea. Your tummy troubles will fade as your gut adjusts to your new fiber intake, but do you best to increase fibrous, and gas-promoting, veggies such as broccoli and Brussels sprouts, in moderation.
Finally, don't just take our word for it—believe in the hundreds of medical professionals (including Dr. Matt Mechtenberg) who say the Whole30 is both safe and healthy, even beyond the initial 30-day period. So in summary, yes, you could do the Whole30 every day for the rest of your life. But we don't think you should.
You started your Whole30 expecting that it would improve your gut health and digestion, which makes sense. Many Whole30'ers report improved digestion, regular bowel movements, and less bloating as their favorite non-scale victories.
Introduction: My name is Kareem Mueller DO, I am a vivacious, super, thoughtful, excited, handsome, beautiful, combative person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
