Whole30 is a new age Diet which looks quite similar to a Paleo Diet as we discussed in our previous talks, but with a difference.
While both diets exclude the same type of food groups like dairy, legumes and alcohol etc, they have a small difference while the consumption over Sugar. Paleo diet only prohibits the refined sugar but Whole30 even say no to natural sweeteners like honey etc.
Whole 30 Diet was started by two nutritionist couple Mellisa and Dallas Hartwig in April 2009. In 2017, the diet was ranked last of 38 diets by U.S. News & World Report. Overall the Whole30 diet is nutritionally unsound; while its emphasis on protein and whole foods, it is criticized by the dietician.
Now we will discuss the whole 30 diet food list in which what we will see what we could eat and what we could not eat in it.
Firstly we will see the eatable products in whole 30 diet
Vegetables (no bar for even potatoes), Unprocessed meat (with no added sugar or preservatives), seafood, Eggs, Nuts and Seeds, Olive and coconut oil and ghee, Coffee (with no milk).
And now we will see the non-eatable products in whole 30 diet
Dairy products (the only exception is ghee), Grains(corn, rice, wheat, millet), Alcohol, Added Sugar, Junk Food etc.
Whole 30 Diet Rules
There are some predefined rules that can be helpful for those who want to practise a whole30 diet. We have compiled some of them in an easy manner.
- Do not consume added sugar real or artificial.
- Do not drink alcohol in any form.
- Do not eat grains, legumes.
- Do not eat dairy products excepts Ghee Clarified.
Whole 30 Diet Meal Plan
Here are some of the meal plan according to the whole30 diet for one week:-
- Day 1: You can start your day with Fried Eggs or Fruits (Oranges, Banana, coconut) or Crunch Cereal; In lunch, you can have Veggies or Turkey potato kale hash or Crockpot beef; In dinner, you can have Brussed sprouts, paleo chicken bowl.
- Day 2: You can start your day with Fried Eggs or avocado; In lunch, you can have roasted chicken/sweet potatoes with sauteed asparagus; In dinner, you can have Brussed sprouts, paleo chicken bowl. Must sure that Lunch and dinner items should be leftovers, not the full amount.
- Day 3: You can start your day with Egg muffins or potato crush; In lunch, you can have Hamburger patties/Paleo chicken bowl/beef stew; In dinner, you can have roasted vegetables or oranges. Must sure that Lunch and dinner items should be leftovers, not the full amount.
- Day 4: You can start your day with Egg muffins or potato crush; In lunch, you can have Hamburger patties/Paleo chicken bowl/beef stew; In dinner, you can have cashews/Fresh Fruits.
- Day 5: In Breakfast, you need to have eggs muffins leftovers, in Lunch, Italian Chicken and lettuce, in Dinner Cashews/Fresh Fruits.
- Day 6: In Breakfast, you need to have veggies like eggs or grapes. In lunch, there will be Hamburger, salad; in dinner, you can have pork chops or veggies salad.
- Day 7: In Breakfast, you need to have veggies like broccoli, spinach. In lunch, there will be chicken, salad; in dinner, you can have butternut squash soup.
You could also consult your dietician for a customizable diet plan according to your budget and local availabilities.
Whole 30 Snacks
Following is the list of the whole 30 snacks which you can take to cope with hunger streak if it strikes you:-
- Boiled eggs.
- Baked Potatoes+Olive oil+Salt.
- Banana Nice cream.
- Potato Salad.
- Coconut Chips.
- Almond Butter
- Lava Bar
- Sweet potatoes fries+salsa
- Toasted Nori
- Avocado Cups
Difference between keto and whole30
We will now compare Keto Diet with whole30 diet. One major difference is Keto diet encourages people to eat fewer carbs, while whole30 discard many food groups from your diet.
Keto diet while aims to go into the ketosis state which will result in the body burning fat instead into cholesterol and Whole30 diet gains weight loss by disallowing many food items from your list; main sugar, grains and dairy in every form.