Is The Whole 30 Diet Right For You?

Written by Dr. Steve Chaney on . Posted in Diets, The Whole 30 Diet

Rules For Selecting A Healthy Diet

Author: Dr. Stephen Chaney

 

the whole 30 dietRecently, someone asked my opinion of the Whole 30 Diet. When you look at their web site, the claims are impressive:

  • Blood sugar swings disappear, energy levels improve, digestive issues and inflammation disappear.
  • Lose weight without counting calories.
  • Eliminate a long list of lifestyle-related diseases.

You probably want to know whether these claims are true. I do not have time to evaluate every diet, so let me evaluate the Whole 30 Diet in terms of principles you can use to evaluate any of the diets you will encounter in the new year.

What Is The Whole 30 Diet?

Basically, the Whole 30 Diet is a 30-day elimination diet designed to help you lose weight rapidly and change the way you eat.

the whole 30 diet an elimination dietThe diet allows you to eat “moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings.” [You are instructed to] “eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.”

  • Recommended meats are grass-fed beef, organic poultry, and wild-caught fish.
  • Recommended fats are coconut oil, olive oil, and ghee (clarified butter).

The diet forbids:

  • Added sugar, real or artificial, in any form.
  • Alcohol
  • Grains
  • Legumes
  • Dairy
  • The additives carrageenan, MSG, and sulfite.
  • Baked foods, junk foods, and treats (sweets).

Although, not explicitly stated, because this diet eliminates sugar, grains, legumes, and baked goods, it is essentially a low carb diet.

This diet prescription is absolute. According to the authors of the diet: “Just a small amount of any of these [forbidden] inflammatory foods could break the healing cycle; promoting cravings, messing with blood sugar, disrupting the integrity of your digestive tract, and (most important) firing up the immune system. One bite of pizza, one spoonful of ice cream, one lick of the spoon mixing the batter within the 30-day period and you’ve broken the “reset” button, requiring you to start over again on Day 1.”

My comment: This statement is not accurate, but I understand why they say it. They are simply trying to get you to adhere strictly to the diet. After all, it is the little “modifications” we make that doom most diets to failure. It’s when we say: “Surely, one ice cream sundae can’t hurt” or “I don’t have time to fix dinner. I’ll just pick up some fried chicken on the way home.”

Finally, the Whole 30 Diet:

  • Tells you not to count calories and not to step on the scale for 30 days. I consider this a plus. Successful diets should emphasize lifestyle change, not counting calories.
  • Says nothing about exercise. This is a glaring omission.

Does The Whole 30 Diet Uphold The Rules For Selecting A Healthy Diet

 

Here are my rules for evaluating healthy diets:

First, let’s look at the initial (short-term) weight loss:

  • the whole 30 diet short term weight lossAny diet that eliminates sodas, junk foods, fast foods, and sweets will make you healthier and will help you lose weight. This is a big plus for the Whole 30 Diet.
  • Any diet that emphasizes whole foods over processed foods is likely to help you lose weight. This is also a plus for the Whole 30 Diet.
  • Both low carb and low-fat diets can help you lose weight. Let me be clear. I am talking about plant-based low-fat diets, not low-fat diets with a lot of sugars and simple carbohydrates. Low carb diets also result in water loss. This is also a plus for the Whole 30 Diet.
  • Diets that eliminate whole food groups tend to result in short-term weight loss. That’s because they eliminate some of your favorite foods, and it generally takes you a while to adjust. Since the Whole 30 Diet is focusing on the first 30 days, this is also likely to be a plus for the Whole 30 Diet.
  • Exercise is an essential component of healthy weight loss diets. The lack of a defined exercise component is a minus for the Whole 30 Diet.
  • On balance, the Whole 30 Diet is likely to be effective for short-term weight loss. However, this is true for most popular diets because they also eliminate sodas, junk foods, fast foods, and sweets. I have heard of the “Meat Lovers Diet” (which I don’t recommend), but I have never heard of a “Junk Food Lovers Diet.”  Many of the popular diets also favor whole foods and eliminate multiple food groups.
  • The main difference between the Whole 30 Diet and other popular diets is their absolute prohibition of any deviation from their diet plan. This makes the diet harder to follow, but it increases the probability of weight loss for those who do follow the plan.
  • Weight loss improves blood sugar control, energy levels, and inflammation. Thus, those claims are likely to be true, but not entirely for the reasons the diet proponents claim. The diet’s effect on digestive issues are likely to vary from one individual to another. However, if you have digestive issues to begin with, you probably have a problem with one or more of the foods you are currently eating. The elimination of multiple foods from your diet may help.
  • Weight loss can also reduce the severity of diabetes and other lifestyle diseases. This claim may also be true, but not for the reasons the diet proponents claim.

Next let’s look at long term weight loss. Here the Whole 30 Diet doesn’t look as promising. The Whole 30 Diet has only been around since 2009, so we have no long-term data comparing weight maintenance with other diets. However, here is what we do know.

Finally, let’s look at long term health. The information on the Whole 30 Diet’s web site does not make it clear what kind of diet they are recommending once you have completed your 30 days. However, if they are recommending a similar diet long-term, there are no long-term data showing it is healthy. The data we do have on that type of diet is mixed.

  • the whole 30 diet long term healthConsumption of sodas, junk foods, and fast foods is associated with an increased risk of diabetes and heart disease. Thus, elimination of these foods is a plus for the Whole 30 Diet, as is the reliance on whole, unprocessed foods.
  • However, multiple studies have shown that primarily plant-based diets are associated with significantly lower long-term risk of heart disease, diabetes, and other lifestyle diseases than meat-based diets. I have covered these studies in several recent issues of “Health Tips From the Professor.”  This is a minus for the Whole 30 Diet.
  • Diets that eliminate whole food groups are likely to result in nutritional deficiencies. For example, the Whole 30 Diet is similar to the paleo diet, and a recent study showed the paleo diet results in multiple nutritional deficiencies. This is also likely to be a minus for the Whole 30 Diet.

Other Comments:

  • All added sugar is not bad for you. I agree that added sugar in sodas, junk foods, fast foods, and sweets should be avoided. However, for other foods the glycemic index is more important than whether the food contains added sugar. I covered this topic in detail in a recent article called “Is It The Sugar, Or Is It the Food?
  • Red meat is considered a probable carcinogen. There is no evidence that grass-fed beef is any healthier with respect to cancer risk than conventionally raised meat. I covered this in detail in my recent article on the paleo diet.
  • Olive oil has been shown to be healthy in multiple studies. However, both coconut oil and ghee contain ~50% long-chain saturated fats and are problematic. I have covered this in detail in a previous article on coconut oil.
  • Whole grains and legumes are included in most anti-inflammation diets. Their exclusion from the Whole 30 Diet cannot be justified on the basis of inflammation.
  • I would be far more concerned about additives like artificial colors, flavors and preservatives than I would be about carrageenan, MSG, and sulfite. I have covered carrageenan in one recent article and MSG in a second article.

 

Is The Whole 30 Diet Right For You?

 

In summary, there is a lot to like about the Whole 30 Diet:

  • It eliminates sodas, junk foods, fast foods, and sweets.
  • It focuses on whole foods rather than processed foods.
  • If followed exactly as described for 30 days, it is likely to result in successful short-term weight loss.
  • The weight loss is likely to be associated with health benefits.
  • However, these statements are equally true for most popular diets.

The web site for the Whole 30 Diet does not indicate what diet is recommended at the end of the 30-day period. However, if the Whole 30 Diet is continued, it is not clear whether it would be ideal for weight maintenance and health long-term.

  • The elimination of sodas, junk foods, fast foods, and the reliance on whole foods is a positive.
  • It’s reliance on meat rather than legumes and other plant protein sources is a negative.
  • It’s elimination of multiple food groups is likely to lead to nutritional deficiencies.

 

The Bottom Line

 

If you are primarily interested in an evaluation of the Whole 30 Diet, here is a summary:

There is a lot to like about the Whole 30 Diet:

  • It eliminates sodas, junk foods, fast foods, and sweets.
  • It focuses on whole foods rather than processed foods.
  • If followed exactly as described for 30 days, it is likely to result in successful short-term weight loss.
  • The weight loss is likely to be associated with health benefits.
  • However, these statements are equally true for most popular diets.

The web site for the Whole 30 Diet does not indicate what diet is recommended at the end of the 30-day period. However, if the Whole 30 Diet is continued, it is not at all clear whether it is ideal for weight maintenance and health long-term.

  • The elimination of sodas, junk foods, fast foods, and the reliance on whole foods is a positive.
  • It’s reliance on meat rather than legumes and other plant protein sources is a negative.
  • It’s elimination of multiple food groups is likely to lead to nutritional deficiencies.

If you would like to know the principles used to reach these conclusions (principles you can use to evaluate any diet), read the article above.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Ginger

    |

    I followed the Whole30 for the prescribed period. The biggest lesson I learned was how to eat consciously. I shop the outside of the grocery store and cook with lots of spices, herbs, and seasonings.

    My daughter joined me in the experiment and as a result, she was able to eliminate the migraine headaches that plagued her for years. She feels that eliminating sugar did the trick. I also discovered peanuts give me a headache. I love peanuts but now know I need to avoid them and opt for walnuts. Going forward, I’ll be adding some of the eliminated items back into my diet but will do so consciously and in moderation.

    In closing, I think the goal of this diet is to first eliminate the foods that are most likely to cause inflammation and sensitivity than to reintroduce them one at a time to see if there is any negative feedback from your body. I totally didn’t expect an issue with peanuts but I guess my body just created its own coping mechanism that enabled me to eat them. The Whole30 was a learning experience for me with some positive outcomes primarily in the form of developing healthy eating habits. The thirty days enabled me to break some eating habits that definitely needed to go.

    Reply

    • Dr. Steve Chaney

      |

      Dear Ginger,

      The scenario you described is the strength of the Whole 30 diet. It is a very rigid elimination diet that will lead to weight loss, plus most people will feel better because of the junk foods they eliminate. It can also help people identify unexpected food allergies.

      My only concern is that it eliminates some very healthy foods without a strong scientific rationale. If participants were to follow the Whole 30 diet for more than 30 days, it would be nutritionally inadequate.

      Dr. Chaney

      Reply

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Latest Article

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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