Skip to main content

Everything a Beginner Needs to Know About the Whole30 Diet

The Whole30 Diet is one of many different diets out there, and in fact, there are so many that it can be hard to know which one is for you. Many of these “quick fix” diets can lead to more harm done than good as they put you through the wringer to get the results you desire, but then you end up gaining all the weight back not too much later. Finding a way of eating that works for you long-term is key for you to maintain your health in a sustainable way.

With that said, there are certain circumstances under which following the Whole30 diet for a deliberately short time can be beneficial. For example, if you’re experiencing digestive issues routinely after eating, with no known cause, trying an elimination diet and recording your symptoms and reactions as you reintroduce foods can elucidate your potential food sensitivities. After the potential culprits are identified, you can resume a more liberal, diverse diet with just the exclusion of the trigger foods. Similarly, some guys may find a short-term, squeaky clean diet can help them reset their brain and appetite to be keener with healthier eating habits after an extended vacation marked by indulgent eating or weeks of enjoying rich foods.

Related Videos
Assorted vegetables sold at a market.
B-1 foto / Pixabay

The Whole30 Diet is designed for exactly these types of scenarios. Though highly restrictive and therefore not an easy diet to implement and stick with, the results can be rather transformative for those who are able to diligently adhere to the diet program for its entire 30-day duration. Fortunately, 30 days come and go fairly quickly, and if you are experiencing symptoms of food sensitivities, the Whole30 Diet just might be the dietary reset you need to start feeling better and making progress toward your health goals. However, it can also be a controversial eating plan, and there are plenty of registered dietitians and nutritionists who take issue with some of the “rules” and exclusions set forth by the diet, so it warrants careful consideration of both sides before you jump in.

Curious to see if you’re up for the challenge and in need of rebooting your dietary habits and digestive health, or if you fall more in the camp that the Whole30 Diet is a fad diet with little merit? Keep reading to learn all the need-to-know information about the Whole30 Diet.

What Is the Whole30 Diet?

An overhead shot of fruits, vegetables, unprocessed meat, nuts, and seeds with "Whole 30 diet" written on a small blackboard.

Created in 2009 by married couple and sports nutritionists Melissa Urban and Dallas Hartwig, the Whole30 Diet is a 30-day dietary reset eating program designed to help people identify food sensitivities and triggers of inflammation, cravings, low energy, hormonal imbalances, and digestive dysfunction. Adherents of the Whole30 Diet are asked to fully buy-in for the entire 30 days, abiding by all the explicitly stated rules without slip-ups. Should a rule be broken, the dieter must restart their count from day one.

The Whole30 Diet focuses on consuming whole, unprocessed foods, which is certainly a sound eating principle. However, because the list of rules is extensive, the actual diet is highly restrictive. The primary purpose of the diet is to remove trigger foods, and this includes many major food groups like dairy and grains. After the 30 days, the foods you miss eating can slowly be re-introduced one at a time while you’re expected to note any adverse reactions. If the food does trigger cravings, inflammation, bloating, low energy, sleep disturbances, etc., then you are supposed to permanently eliminate it from your diet.

Unlike most other popular diets, the Whole30 Diet actually prohibits weighing yourself except for the first and thirtieth day of the program. Dieters are also asked not to track calories, but to instead focus on eating to satiety.

What Foods Can You Eat On the Whole30 Diet?

An overhead shot of salmon on cutting board, avocado, extra virgin olive oil, nuts, and bowl of seeds on a table.

The Whole30 Diet allows certain whole, natural, and unprocessed foods. While the diet does have a very specific list of exclusions, there are no stipulations about how many servings you are allotted or how often you can consume them among the foods you’re permitted to eat. The individual person can make their own meal choices as long as they are eating only Whole30-approved foods. The following foods are allowed on the Whole30 Diet:

  • Meat: All real meats are permitted, but processed and cured meats are not
  • Poultry: All poultry is allowed as long as it does not contain additives
  • Nuts and Seeds: All except peanuts and peanut products, as peanuts are legumes
  • Fruit: Fresh and canned fruit is allowed, but fruit products with added sugars are not
  • Healthy Fats: Examples include avocados, olive oil, and ghee
  • Seafood
  • Fish
  • Eggs
  • Vegetables
  • Spices
  • Herbs

What Foods Do You Have to Avoid on the Whole30 Diet?

Milk, yogurt, butter, cheeses, and eggs shot on rustic wooden table.

The list of foods you need to avoid on the Whole30 Diet is rather extensive. Here are the highlights:

  • All grains, even whole grains.
  • All dairy, including cheese, yogurt, milk, ice cream, sour cream, and butter, among others
  • All soy, including soy lecithin, tofu, soy milk, and soybean oil
  • All legumes, which includes peanut butter, nuts, beans, peas, lentils, chickpeas, hummus, and peanut oil
  • All sugar, even natural sugars like honey, maple syrup, and agave
  • All artificial sweeteners like Splenda, xylitol, or stevia, even in gum
  • All alcohol, even if cooked off
  • All processed food additives, such as carrageenan, sulfites, and MSG
  • All sweet treats, even if you bake them up, so prepare alternative versions made only with ingredients approved on the Whole30 Diet

What Are the Benefits of the Whole30 Diet?

Man sleeping soundly in his bed.

There are no scientific studies to date examining the benefits of the Whole30 Diet, so all the cited benefits are merely anecdotal. With that said, the Whole30 Diet creators say that people who successfully complete the diet program experience impressive and significant changes in their health, including weight loss, fat loss, better sleep, clearer skin, more energy, lower blood pressure, fewer food cravings, and less bloating and gas. Because the Whole30 Diet does have quite specific rules, it also forces people to be more mindful and cognizant of the foods they put in their bodies, which can be helpful moving forward beyond the 30 days. Lastly, many people enjoy the freedom from the scale and being able to focus on how they feel rather than how much they weigh.

Why Is the Whole30 Diet Controversial?

An overhead shot of a bowl of grilled chicken salad on a table.

Many nutritionists and registered dieticians have issues with aspects of the Whole30 Diet or even the diet in its entirety. The primary complaint is that to date, there have been no research studies conducted on the diet, so there is no evidence demonstrating its efficacy, health benefits, and safety, meaning it’s all based on anecdotal evidence and conjecture. Additionally, the Whole30 Diet removes certain foods and food groups that many experts consider to be nutritious, including whole grains and legumes.

Lastly, from a behavioral perspective, some people take issue with the cult-like, militant vibe induced by the rules, the need to restart if you’re not perfect, and the extreme strictness of the diet. All of this can make it too difficult and impractical for many people who would otherwise be served by following a less severe version but end up abandoning ship due to the expectations.

Sample Whole30 Diet Meal Plan

Sliced apples and almond butter served on red plate.

Curious what a day of eating might look like on the Whole30 Diet? Below, we share a sample meal plan:

  • Breakfast Recipe:  Two scrambled eggs with green and red bell peppers, onions, and mushrooms, and a side of hash browns cooked in olive oil
  • Snack: Apple slices with almond butter
  • Lunch Recipe: Lettuce wrap with chicken salad made with chicken breast, homemade mayo, celery, and carrots
  • Snack: Mixed nuts (no peanuts) and an orange
  • Dinner Recipe: Pork chop with a baked potato, salad, and Brussels sprouts
  • Snack: Honeydew

Editors' Recommendations

A weightlifting guide for beginners, according to a certified personal trainer
Weight training for beginners: A total guide

Fitness is always the number one New Year's Resolution goal come the start of the year. A major turnoff for those trying to improve their health is knowing where to start, regardless of what time of the year it is. Attacking your fitness goals can seem daunting at first. Beginner workouts are useful to help get your body acclimated to a new routine. Whether you want to lose love handles, exercise in 20 minutes, train for an ultra marathon or endurance event, or simply take better care of yourself, making a consistent habit out of exercising is the first step. Weight training creates a solid foundation that sets you up to achieve your fitness goals, but it can feel overwhelming for beginners.

"On a physical level, weight training can improve strength, endurance, and balance, and it also helps keep your bones healthy," says Kenta Seki, ACE-certified personal trainer and FitOn App Trainer. "On a mental level, exercise and weight training can improve your mood and sleep patterns, and even boost your self-confidence."

Read more
Are pre-workout supplements safe? (Plus, more of your questions answered)
Everything you need to know about pre-workout supplements
man squatting down with pre-workout supplement.

Gone are the days when the only question you got asked in the gym is what brand of whey protein are you taking? The world of sports supplements and athletic performance aids is becoming increasingly complex and vast. Walk the aisles of any supplement store and you’ll quickly realize there are supplements for pre, post, and inter-workouts with innumerable options and iterations to keep track of. Even your own gym, where you once would have only seen other guys drinking water or basic sports drinks during and after workouts, now is filled with sights of water bottles filled with all sorts of powdered mixes and enhanced fluids, tubs of protein powders, and electrolytes, and even various bottles of capsules and pills. Some gyms even have dedicated “nutrition bars” where you can order pre- and post-workout smoothies, juices, and energizers. Clearly, the ever-present quest to get the most out of our bodies and maximize physical performance has been answered by supplement companies and fitness marketing businesses.

One said type of supplement to enter the athletic performance market over the last decade is pre-workouts and they are becoming more and more popular amongst the general gym population. As the name describes, pre-workout supplements are taken before a workout and are intended to boost athletic performance and output. Though they may not be as common as energy or electrolyte drinks and protein shakes, if you’ve seen other guys sipping a pre-workout drink or popping a few capsules before hitting the weights and have found yourself wondering if doing the same will improve your own fitness, keep reading to learn the basics of pre-workouts and whether pre-workout supplements actually work.

Read more
The 14 best workout apps for men in 2023
These fitness apps will help you stay on track this year

No matter if you're a seasoned fitness vet with over 20 years of experience, or just starting out on your journey, everyone has the plan to go to the gym and work out until ya don't; life happens and things come up. No matter if you established your own workout space at home or invested in high-quality budget home gym equipment like the best dumbbells deals or treadmills for 2023, working out at home can be your answer. With the ability to be convenient, the no-excuses solution to fitting exercise into your busy schedule, at-home workouts can benefit everyone. However, if you're a beginner and prefer the direction and structure of workout classes or professionally-designed exercise routines, working out at home can feel directionless and unmotivating. It can be hard to know exactly where to start.

The solution? Workout apps and streaming fitness classes. Ideal for people on the go or just can't seem to fit a gym membership into the budget or don't have time for the hassle of gyms (even if you have your own at home), workout apps allow you to access a plethora of exercises using your device anytime, anywhere -- from the hotel room to your backyard. One bright side to come from Covid, online workout classes also are the new fitness trend, with well-informed enthusiasts and veterans taking advantage of technology to get fit and healthy. Finding the right workout app that will suit your needs might be too overwhelming, especially if you're a newbie, so we took the time to test drive over two dozen workout apps. If you're ready to get fit at home, keep reading for our picks for the best workout apps for men in 2023.

Read more