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With the emphasis on whole foods, the Whole30 program allows for mind-and-body reset and comes with an array of health benefits. Learn more about this plan and how to execute it properly.
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Have you ever noticed how we basically treat our bodies much like we do our smartphones? We use it every day, “feeding” various files and applications into it; but after a while, problems begin to pop up. Thankfully, a hard reset is all it usually takes to get rid of any issues and have the device performing at its best again. So, is there a way for us to “reset” our body as well?
Enter Whole30, a program founded by certified sports nutritionists Melissa Urban and her then-husband Dallas Hartwig. According to Medical News Today, the program was designed to reset the body and tackle various health issues. The idea is based on the notion that certain foods are believed to harm our body and therefore should be eliminated.
The program is quite straightforward: For 30 days, you consume minimally-processed whole foods while avoiding a number of potentially-harmful food groups. Despite the challenging nature of the program, Whole30 promises various health benefits.
<h2>The Whitelist</h2>
As mentioned earlier, the Whole30 program focuses on eating whole foods. To that end, Healthline has a list of green-lighted ingredients that you are permitted to consume. For one, meats—both red and white—are on the whitelist. You can also enjoy fish and seafood.
Many diet programs emphasize vegetables and fruits, and Whole30 is no exception. You are also welcome to eat nuts, seeds and some healthy fats, including coconut oil. If you are a coffee person, congratulations! Finding Zest mentions that coffee and most teas are acceptable as long as they are consumed without sweetener.
<h2>Bye for Now</h2>
Now, it’s time to check the blacklist. For 30 days, you have to eliminate certain kind of foods from your day-to-day eating pattern. This is where the real challenge lies and, sadly, the “no” list is pretty long.
The Whole30’s official website mentions several food categories that you have to eliminate. On top of the list is added sugar, which includes palm sugar, honey and other artificial sweeteners. Alcoholic drinks are also blacklisted during the reset period. In addition to this, you should avoid grains (including wheat, corn and rice), legumes and dairy products. If you are a vegetarian or a vegan, there is an exception for legumes.
Lastly, say goodbye to baked goods and fried dishes. Treats like pancakes, pizzas and tater tots are off-limits. You are also not allowed to recreate your favorite baked or fried snacks using whitelisted ingredients. And there is one more challenge to tackle: you are strongly recommended to restart from day zero if you consume the foods, accidentally or intentionally.
While it might sound tough, fear not: After 30 days, you can enjoy the “forbidden” food groups again, one at a time. For instance, you can add back grains to your meal for three days, then switch to legumes for the next three days, and so on.
<h2>Eat Better, Feel Better</h2>
The official website of Whole30 states three main goals of the program. For one, you can identify certain types of food that cause various health issues, from sleep apnea and allergies to digestive problems, high blood pressure and asthma. When gradually reintroducing the foods into your eating pattern, you can hopefully identify which ones are retriggering the issues. This way, you can avoid them and eventually prevent related health problems in the future.
The program also helps you rebuild a healthier relationship with food. As you endure the challenge for a month, you can see reduction in food cravings. In addition to this, Whole30 “forces” you to develop new habits and try healthier techniques to deal with negative emotions and stress, especially if you tend to think of unhealthy snacks as an escape.
But that’s not all. Greatist lists a couple of other bonuses you can reap from the program. While Whole30 does not actually promise weight loss, some adherents have lost some weight during and after the program. You can also gain more energy from the new meal plan and ,if you are struggling with skin problems, the program helps you get clearer, healthier skin.
<h2>Succeeding in the Program</h2>
Making significant changes to your daily meal plan is tough, but you don’t have to suffer. There are some easy tips you can follow to make your 30-day journey easier. Good Morning America recommends doing Whole30 with a buddy. This way, you and your friend can support each other while on the program.
You are also advised not to check your weight and calories. Instead, focus on the ingredient list when buying a product. You don’t want to start over simply because you eat something that contains hidden sugar. Don’t forget to keep healthy snacks on hand to prevent getting “hangry.” Try fresh fruits or hard-boiled eggs, for instance.
Following the program does not mean you cannot eat outside with your friends or family. Just know what to order, and you’ll be fine. And last but not least, stay confident. Believe in yourself and focus on your goal &#8230; and in a month, you can see the changes you wish for.
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