"Every fad diet thinks it has discovered the root of all evil," says Dr. Ochner. But nutrients in legumes, whole grains, and dairy—all of which are forbidden on the paleo diet—can help to lower the risk of osteoporosis and cardiovascular disease, reduce blood pressure, and promote a healthy weight, he says. Cutting dairy, the primary source of calcium and vitamin D in modern diets, is especially worrisome for women who want to avoid osteoporosis.
Breakfast: My favorite breakfast during this program was leftovers from the night before — it was easy and usually had all the elements I needed to feel full and jumpstart my day. If there was leftover protein, I might throw it over some greens and make a salad. If there was soup, that was always perfect too. When I was feeling breakfast-y, eggs did the trick with some roasted veggies.
This is Hartwig's No. 1 tip when it comes to success on the Whole30. No more grabbing a slice of pizza on the way home from work. "Before day one, you should have your first week of meals planned, grocery shopping done, pantry stocked, and you should have some Whole30-compliant emergency food stashed away," Hartwig says. Here's a Whole30-approved grocery list to get you started.
We Want to Live: The Primal Diet (2005 Expanded Edition) is a book by Aajonus Vonderplanitz. His basic philosophy is that (a) food is to be eaten in a live, raw condition; and (b) a diet rich in raw fats and raw meats from natural sources is essential to health. However his diet includes massive amounts of raw dairy. From the Planets is a book review by Ralph W. Moss. The Live-Food Mailing List discusses the concepts of this book.
When you're scrambling up a rocky bluff or bounding along a riverbank, the last thing you want is gravel and grit seeping into your FiveFingers. The Vibram FiveFingers KSO is an all-new design with thin, abrasion-resistant stretch polyamide and breathable stretch mesh that wraps your entire forefoot to "Keep Stuff Out." A single hook-and-loop closure helps secure the fit. Non-marking Vibram TC1 performance rubber soles are razor-siped for a sure grip. KSO IS BEST FOR: Light Trekking, Climbing, Canyoneering, Running, Fitness Training, Martial Arts, Yoga, Pilates, Sailing, Boating, Kayaking, Canoeing, Surfing, Flats Fishing, Travel. Available in Black or Grey/Palm/Clay.
This is not hard. Don’t you dare tell us this is hard. Fighting cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You’ve done harder things than this, and you have no excuse not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth—the only physical body you will ever have in this lifetime.
The Vegetarian Myth: Food, Justice, and Sustainability by Lierre Keith is against industrial farming. She spent 20 years as a vegan, and now reveals the risks of a vegan diet, and explains why animals belong on ecologically sound farms. And as all the neolithic foods we avoid are produced on industrial farms, she is against the foods we avoid. Here's a well thought out review by Eric Wargo: Clubbing Vegetarians Over the Head With the Truth.
Since 2009, Melissa Hartwig’s critically-acclaimed Whole30 program has quietly led hundreds of thousands of people to effortless weight loss and better health—along with stunning improvements in sleep quality, energy levels, mood, and self-esteem. The program accomplishes all of this by specifically targeting people’s habits and emotional relationships with food. The Whole30 is designed to help break unhealthy patterns of behavior, stop stress-related comfort eating, and reduce cravings, particularly for sugar and carbohydrates. Many Whole30 participants have described achieving “food freedom”—in just thirty days.
You likely will lose weight on Whole30—“many people do appear to lose weight while following the plan, likely due to the decreased reliance on processed foods and increased consumption of whole foods, such as fruits and vegetables,” says Cohen. But it wasn’t designed for weight loss, and once the 30 days are over, you may gain all the weight back as you reintroduce your body to a normal diet.
The plan focuses on unprocessed foods and foods with very minimal, or, better yet, no added ingredients. Whole30 requires dieters to cut out a lot of items, including sugar, dairy and legumes, and then slowly reintroduce these food groups back into their diets after the 30 days. The purpose of the reintroduction phase is to see if any of the foods cut out are the culprit for any health issues.
Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat, or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, so you can see one of the more tangible results of your efforts when your program is over.)
The Soft Science of Dietary Fat is a summary of an article in Science Magazine reporting that mainstream nutritional science has demonized dietary fat, yet 50 years and hundreds of millions of dollars of research have failed to prove that eating a low-fat diet will help you live longer. In fact, there are good reasons to believe high-carbohydrate diets may be even worse than high-fat diets. Here is the text from the original article by Gary Taubes.
Update: So I just finished my first whole30 round and I have to say that I'm super excited by the results. When I hopped on the scale today, I noticed that I had lost 26.6 pounds. I then measured myself and noted that I lost a total of 31.5 inches (-5" from chest, -2" from right arm, -3.5" from left arm, -8" from waist, -5" from hips, -4" from right thigh, and -4" from left thigh). I am really excited by my results!
You know that "no-makeup" makeup trend that requires TONS of makeup to make you look natural? Expect the same effect, but with no makeup whatsoever required, during and after Whole30. My skin was glowing the entire time I was on it. Strangers commented on my skin. While I still did have a hormonal breakout on my chin, it wasn't the spotty blemished mess it usually is. I feel like the tone, texture, and overall look of my skin was tip top.
These are great! Thanks. I was wondering what your budget is for all this food. I seem to spend much more money for groceries when we are on whole 30. I try to shop at Costco and discount stores as I can, but it still seems like a lot. My shopping list I created for week one on my previous w30 was like $350 for a family of 5 (including food for one vegan). Is this normal?
Plus, I feel like the way I eat directly affects my mood. If I eat sugar, I almost always feel like garbage. If I eat protein and veggies and tons of avocado, I feel stable and much less like I am going to have a stage-four meltdown. Blood sugar swings are also real — no one wants to deal with me when I am hangry. It’s a nightmare. This program is supposed to help with all these things. I desperately wanted to feel better, so I dove in.
For many years Arthur De Vany Ph.D. has been writing a book called Evolutionary Fitness on "What Evolution Teaches Us About How to Live and Stay Healthy." The diet he follows fits into my core diet definition. He may have been the first one to use the paleo diet to maximize fitness. His current site is Art's Blog on Fitness, Health, Aging, Nutrition and Exercise [archive.org].
CrossFit is a strength and conditioning program consisting mainly of a mix of aerobic exercise, calisthenics (body weight exercises), and Olympic weightlifting. CrossFit, Inc. describes its strength and conditioning program as "constantly varied functional movements executed at high intensity across broad time and modal domains," with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains." Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching. Some gyms also often have a strength-focused movement prior to the WOD. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.