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Home » Diets that Work » 6 Things You Need to Know Before Trying Whole30 – GoodHousekeeping.com

Let's start with what I like about the Whole30. First, the name is no joke: The Whole30 really is an eating plan that emphasizes real food not processed meals and snacks that regularly sneak into our diets.

For those just tuning in, this diet skips sugar, alcohol, grains, legumes and dairy for 30 days. It permits meat, seafood, eggs, veggies, fruit and "natural fats" like vegetable oils, coconut oil and tree nuts.

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The Whole30 also has a built-in support system that encourages accountability a key part of a successful weight loss. The plan's presence on Instagram, Facebook and Twitter is the 2017 version of a '90s Weight Watchers meeting, only on a much bigger scale.

Here's where they lose me: The Whole30 seems to be either supported by very small, poorly-conducted studies, or based on pure conjecture otherwise disproven by reputable nutrition scientists.

I know being less-than-enthused by this trendy eating plan makes me unpopular, but hear me out! These are a few attributes of the Whole30 that give me pause and why plus, better ideas to consider in their place.

One horrifically grating thing about the Whole30 books: The authors claim that they're "not telling you what to eat" while literally telling you what you can and cannot eat. For example, "processed foods" are off limits, but lo and behold you can eat cured pork, otherwise known as BACON and SAUSAGE!

Many Whole30 recipes use bacon and coconut-based ingredients, making the plan high in both saturated fat and sodium, top nutrients of concern identified by the 2015 Dietary Guidelines for Americans. These nutrients (along with added sugar) have been linked to harmful health effects, including weight gain and increased risk of chronic disease.

TRY THIS INSTEAD: Eat more lean protein instead of cured meats. Seafood, eggs, 100% whole-grains and legumes fill you up without a nutritional downside.

The Whole30 preaches that legumes contain "anti-nutrients," which is simply not true. It's well-established in nutrition science that legumes like beans, lentils, chickpeas, soybeans and peanuts are hands-down the most nutritious foods you can possibly eat!

They're loaded with prebiotic fiber, which is linked to boosting immunity. The antioxidants and minerals in legumes also improve blood pressure and reduce the risk of heart disease, diabetes, Alzheimer's and cancer. Legumes are also nature's gift for weight-loss. They're low in calories from fat, but higher in fiber, reducing the temptation to snack.

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TRY THIS INSTEAD: If legumes make you feel bloated, you're either not used to eating them, or you're not drinking enough water! If you're not a regular chickpea-chomper, gradually introduce these foods into your diet, and sip more H2O.

Diets that include dairy products (about two cups per day) are linked to a lower risk of chronic disease and smaller waist circumference. Diets that emphasize dairy alternatives? Not so much. Despite the health halo worn by almond and coconut milk, nut- and seed-based substitutes don't even come close to their counterparts. They're lower in potassium and protein, higher in sodium and don't provide the vitamins A and D that you'd get from fortified milk or unsweetened soy versions.

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For weight loss, it's senseless that the Whole30 includes clarified butter (a high-fat, protein-less version) and nixes better-for-you low-fat Greek yogurt. Their rationale: Eliminating milk solids can help you detect an allergy to whey or casein, milk's predominant proteins. But an actual allergy would cause mouth and throat swelling, as well as hives and anaphylaxis. It's supremely unlikely to suddenly appear in adulthood, so consult a physician ASAP if you're truly concerned. Lactose intolerance, on the other hand, is the result of an enzyme deficiency that causes more nuanced discomfort, like gas and bloating.

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6 Things You Need to Know Before Trying Whole30 - GoodHousekeeping.com

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Home » Diets that Work » 6 Things You Need to Know Before Trying Whole30 – GoodHousekeeping.com