9 Helpful Tips for Whole30 Beginners Everyday Health MenuNewslettersSearch Diet & Nutrition 9 Rules Every Whole30 Beginner Should Follow By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: September 27, 2019Medically Reviewed Here’s how to plan your meals, read ingredient labels, and adjust your mind-set to an entire new way of eating. Knowing how to prep meals is a valuable skill if you're on Whole30.Suzanne Clements/StocksyIf you feel like you’re in need of a diet reset, you might be considering trying your first round of Whole30. Maybe you’ve heard of it before. The program is a 30-day eating plan that proponents say is designed to help you identify foods that are negatively impacting your health. (1) To do that, you use an elimination diet, getting rid of potential trigger foods for an entire 30 days. These include what the Whole30 founders call “craving-inducing, hormone-unbalancing, gut-disturbing, inflammatory food groups.” During the month, you’ll avoid grains, legumes (beans, peas, lentils), alcohol, added sugar, artificial sugar, and dairy. (2) More important, you’ll focus on filling your plate with veggies, fruits, meats, eggs, fish, healthy fats, herbs, and spices. “The positive about Whole30 is that you eat real foods, not prepackaged meals and snacks, and you learn how to meal-plan and prep,” says Vicki Shanta Retelny, RDN, the Chicago-based author of Total Body Diet for Dummies.More on Foods That Fight Inflammation A Comprehensive Guide to an Anti-Inflammatory DietWhile the makers of Whole30 designed it to last just 30 days — as the program's name implies — proponents say that the benefits can last in the long term. “For many, Whole30 is a gateway to learning to cook, cooking more at home, or incorporating more nutrient-dense foods like fruits and vegetables into their diet,” says Jessica Beacom, RDN, of Boulder, Colorado, and Stacie Hassing, RDN, of Easton, Minnesota, the cofounders of The Real Food Dietitians. (Beacom and Hassing are both certified Whole30 coaches.) That said, it’s important to note that while many people report a lot of success on Whole30, there aren’t any peer-reviewed studies to support this particular way of eating or its validity as a way to treat symptoms of any medical condition. (Many experts, like Retelny, point out that avoiding traditionally healthy whole foods, like beans, is also unfounded.) When U.S. News & World Report evaluated Whole30 in its annual list of diet rankings, the reviewers noted that it’s difficult to follow, doesn’t score high in diabetes prevention or management, and is unlikely to lead to long-term weight loss. The news organization also ranked it No. 38 out of 40 in its “Best Overall Diet” category in 2019. The Mediterranean diet took the top honor, ranking at No. 1, followed by the blood-pressure-lowering DASH diet, which came in at No. 2. (3) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and MoreWith all that in mind, if you’re game to try Whole30, these are the things you should know to set yourself up for success. 1 Set a Whole30 Start Date and Stick With It Saying when helps get your mind ready to tackle an eating plan that many people find challenging, at least initially. “Pick a day and do it,” says Diana Rodgers, RD, a certified Whole30 coach and creator of SustainableDish.com in Boston. Beacom and Hassing recommend picking a day three to four days in the future (instead of, say, promising yourself that you’ll do it starting September 1 as a fall refresh). Setting the date helps you commit, and making the promise to start soon “prevents the ‘eat all the things’ mentality that tends to sneak in when your brain knows that you’re planning to dramatically change your nutrition habits,” say Beacom and Hassing. Then tell everyone, so that you’re less inclined to back out. 2 Do Your Research on the Elimination Diet So You Know What You re In For It shouldn’t surprise you that there’s a list of foods to eat and avoid on Whole30. But it’s not as simple as, say, going low-carb or avoiding bread. Brush up on the official Whole30 Shopping List, which lays everything out clearly. (4) For instance, you can have some starchy veggies — including all potatoes — but you need to avoid others, like corn, peas, and lima beans. Similarly, all dairy is out, with the exception of ghee. And all fruit is allowed on Whole30. 10 Famous Fad Diets From Paleo to Atkins, get the lowdown on the fad diets that have stood the test of time.Photolist 3 Get in the Habit of Meal Planning to Help Yourself Stay on TrackWhole30 may be a big change from the way you’re eating now. You’ll need to approach it with a hefty dose of preparation. “We believe that meal planning and meal prepping are the biggest gifts you can give yourself during a Whole30 — and beyond,” say Beacom and Hassing. Having a range of proteins, veggies, and healthy fats ready to go to throw together means you don’t have to rely on willpower to make compliant food decisions when you're hungry, they explain. 4 Take Advantage of Premade Foods for When You re Short on Time No, you don’t necessarily have to make everything from scratch. It’s possible to find prepared foods that fit Whole30 guidelines, something that will make the process easier. These products have won the Whole30-approved label, and include drinks like almond milk or sparkling water, healthy fats like oils and ghee, sauces, and more (5). Beyond that, you’ll want to get in the habit of scrutinizing ingredient labels, as all your foods should be free of added sugar, carrageenan, MSG, and sulfites. (4) 5 Adjust Your Perspective to Stay Motivated A restrictive diet that cuts out some of your favorite foods — even temporarily — may make you want to give up a few days or weeks in. But keep your eyes on the prize: Complete the full 30 days. “It can be challenging to go without some of your favorite foods for a month, like cream in your coffee, but it’s not as hard as what some people deal with on a daily level, like a long-term, debilitating illness,” says Rodgers. A little tough self-love may be necessary right now. Editor s Picks in Diet and Nutrition 10 High-Antioxidant Foods That Prove Food Is Medicine The Best Kinds of Fish for Better Heart Health 5 Tricks for Getting Enough Fruit and Veggies 10 of the Best Plant-Based Sources of Protein 6 Abandon the Idea of Being a PerfectionistIt’s true that the Whole30 rules include “no cheats, no slips, no ‘special occasions.’” (2) But beware of succumbing to perfectionistic beliefs. “No one is a perfect eater, and there needs to be room for some exploration within the plan,” says Retelny. Rather than approaching it as a set of rigid rules that locks you in, approach it with the thinking that you have all these whole foods available to you. How cool is it that you can finally try your hand at those oven-roasted beets you saw in Bon Appétit or perfect a slow-cooker pork shoulder recipe that everyone in your family will love? 7 Skip Any Re-Creation Recipes Labeled as Whole30-Friendly Thanks to a community of creative bloggers, there are all sorts of recipes for brownies and muffins made with almond flour, or coconut flour pancakes. This is not the time to scratch that craving itch. “One of the rules that seems to trip most participants up is the re-creation of foods like pancakes and breads using allowed ingredients. Though technically compliant, these re-creations are considered to not be in the spirit of the Whole30, and thus should be avoided,” say Beacom and Hassing.More on Carbohydrates How to Tell the Difference Between Good and Bad Carbs The downside of this, adds Retelny, is that you’re discouraged from experimenting in the kitchen, and it “sets you up for wanting pancakes, pizza crust, and muffins after the 30 days,” she says. 8 Toss Your Scale Because Weight Loss Isn t the Point Many people try Whole30 for weight loss. But the Whole30 creators point out that weight loss isn’t what this approach is about. In fact, you’re best served by putting your scale and tape measure away, and avoid taking weight or body measurements for the duration of the plan. (2) “Don’t focus on weight loss, as that’s not the intent of the Whole30,” says Rodgers. “Notice how much better you’re sleeping, how refreshed you feel when you wake up, and how much energy you have in the middle of the afternoon when you used to want a nap,” she says. 9 Look for Whole30 Food Inspiration on Social Media The collection of Whole30 books is a great place to start, but you should also search for recipes on Instagram, suggests Rodgers. There are more than 4 million posts using the hashtag #Whole30, most of which are gorgeous recipes that will get you excited about your new journey. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking What Is the Whole30? The Whole30 Program.Plan for Whole30 Success. The Whole30 Program.What Is Whole30 Diet? U.S. News & World Report. January 2019.Whole30 Resources: Shopping List. The Whole30 Program.Whole30 Approved Program. 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