More permanent whole 30
Karinafabulous
Posts: 4 Member
I was on whole 30 and lost. When it ended I gained. What diet is something I can do more permanent but still whole 30 ish?
3
Replies
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Weight loss comes down to being at the correct calorie deficit for your weight loss goals. What will make that easier is eating the foods you enjoy, within your calorie targets. No need to make drastic, unsustainable changes like W30.2
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Paleo. Although I agree with the post above me that there's no need to do some kind of special diet. Often the benefit of W30 is it forces you to home cook and gets you out of some ruts you may be in. I don't think the W30/paleo rules (no grains, no legumes, no dairy) are based in anything legitimate, but I do think many people do very well eating lots of vegetables and focusing on whole foods they cook themselves.5
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It doesn't come down to diet, it comes down to the habits you build with the knowledge you gain. That's why it's so important for you to eat in a way you can sustain long term instead of something that, while yes it may help you drop weight it doesn't help you transition to long term. Eat in a way you like that gives you a good variety of foods and macros, watch your calories, weigh you food and it should go a long way to helping you to maintain when you get to your goal weight.2
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@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.1
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Karinafabulous wrote: »I was on whole 30 and lost. When it ended I gained. What diet is something I can do more permanent but still whole 30 ish?
I believe part of the point of Whole30 is to monitor your diet and how your body reacts. If you lost weight doing Whole30, it's because it put you in a calorie deficit. So hopefully you now have a bunch of whole foods and meals that you are familiar with and enjoy that keep you full at less calories. So start logging your food, continue eating generally in that way, but don't sweat the rules too much. If there's something you couldn't eat but miss, add it back in, just monitor portions size.
If you insist on following a "diet", I agree with @lemurcat2 that Paleo is probably the closest long-term diet to Whole30. Just know that no matter how you choose to eat, it's the calorie deficit that causes your weight loss. Good luck!8 -
What aspects of Whole 30 lead to the weight loss (aside from the calorie deficit)? The restrictions? The structure? The consciousness of everything you were eating?
Apply what you learned in your month of Whole 30 to your long-term way of eating.
If you found that the restriction of sugar, for example, was very helpful, then cut out desserts and added sugars from your diet.
If you found that the consciousness was key, then count calories.
If it was structure, consider meal prep.
Find what works for you. No need to find the next ‘diet’ that works for a month.7 -
GaleHawkins wrote: »@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.
Whole 30 is not well rounded and is specifically meant to be an elimination diet where you slowly reintroduce the restricted foods to see which ones you react to, if any.2 -
concordancia wrote: »GaleHawkins wrote: »@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.
Whole 30 is not well rounded and is specifically meant to be an elimination diet where you slowly reintroduce the restricted foods to see which ones you react to, if any.
https://therealfoodrds.com/18-easy-dietitian-approved-whole30-meals/
I am not sure what you mean by "well rounded" but these 18 Whole 30 meal plans look good long term to me. In Oct 2014 I eliminated all foods containing added sugar and or any form of any grain. On reintroduction of some foods health and health markers started going south again so I said screw this and stuck with my elimination WOE for over 4 years now. At my age I just do not care to rock the boat of my physical and mental health balance.
Perhaps some healthy people just need to do a reset with something like Whole 30 and I can see a 30 day thing being successful in their case. In the end the Way Of Eating that gives improving health and health marker carries a lot of weight in my mind regardless of what WOE it may be. After lunch I am off to see my doctor that has done the Whole 30 thing a few times and ask her about its roundness.7 -
GaleHawkins wrote: »concordancia wrote: »GaleHawkins wrote: »@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.
Whole 30 is not well rounded and is specifically meant to be an elimination diet where you slowly reintroduce the restricted foods to see which ones you react to, if any.
https://therealfoodrds.com/18-easy-dietitian-approved-whole30-meals/
I am not sure what you mean by "well rounded" but these 18 Whole 30 meal plans look good long term to me. In Oct 2014 I eliminated all foods containing added sugar and or any form of any grain. On reintroduction of some foods health and health markers started going south again so I said screw this and stuck with my elimination WOE for over 4 years now. At my age I just do not care to rock the boat of my physical and mental health balance.
Perhaps some healthy people just need to do a reset with something like Whole 30 and I can see a 30 day thing being successful in their case. In the end the Way Of Eating that gives improving health and health marker carries a lot of weight in my mind regardless of what WOE it may be. After lunch I am off to see my doctor that has done the Whole 30 thing a few times and ask her about its roundness.
Even the creator of Whole30 doesn't recommend doing Whole30 forever, although she certainly recommends keeping to the general principles of the plan for daily life.
https://whole30.com/2014/01/whole30-forever/4 -
janejellyroll wrote: »GaleHawkins wrote: »concordancia wrote: »GaleHawkins wrote: »@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.
Whole 30 is not well rounded and is specifically meant to be an elimination diet where you slowly reintroduce the restricted foods to see which ones you react to, if any.
https://therealfoodrds.com/18-easy-dietitian-approved-whole30-meals/
I am not sure what you mean by "well rounded" but these 18 Whole 30 meal plans look good long term to me. In Oct 2014 I eliminated all foods containing added sugar and or any form of any grain. On reintroduction of some foods health and health markers started going south again so I said screw this and stuck with my elimination WOE for over 4 years now. At my age I just do not care to rock the boat of my physical and mental health balance.
Perhaps some healthy people just need to do a reset with something like Whole 30 and I can see a 30 day thing being successful in their case. In the end the Way Of Eating that gives improving health and health marker carries a lot of weight in my mind regardless of what WOE it may be. After lunch I am off to see my doctor that has done the Whole 30 thing a few times and ask her about its roundness.
Even the creator of Whole30 doesn't recommend doing Whole30 forever, although she certainly recommends keeping to the general principles of the plan for daily life.
https://whole30.com/2014/01/whole30-forever/
Thanks. What I have read so far pasted below mirrors my thought but now I have to get to the doctor and I will ask her repeated experiences with Whole 30. The professional views below shows Whole 30 is health to do full time from your link.
"Dear Louis:
First, congratulations! One hundred days of Whole30 is no small feat—and over your birthday, no less. You should be really proud of your efforts, and I’m glad to hear you are reaping the benefits of your hard work. Now, on to your question: Can you do the Whole30 for the rest of your life? I’ll give you my two-part answer.
The Theoretical Answer: Yes, you totally could.
If you really wanted to, you could absolutely do the Whole30 for the rest of your life. Not only that, you could do the Whole30 forever and be optimally healthy.
Unlike other “diet” programs, the Whole30 has no temporary induction period, doesn’t restrict calories, and provides you with an abundance of the vitamins, minerals, phytonutrients, and fiber essential for good health. (If you want a detailed illustration of nutrition in a typical Whole30 day, refer to page 109 in It Starts With Food.)
In fact, were you to stay on the Whole30 forever, we think you’d be as healthy as you could possibly be on any eating plan, because our program maximizes nutrients while minimizing gut disruption and inflammation. You’d be eating tons of nutrient-dense foods, absorbing all of those great nutrients, and keeping your metabolism and immune system in a healthy balance.
In addition, you’d still be able to enjoy delicious, rewarding foods without worrying about the “no brakes” effect of processed junk foods. Those Whole30 rewarding foods come with built-in brakes—fiber, water, protein, fat, and micronutrients—which means you can enjoy, indulge, and not get sucked into the regret/guilt/shame cycle you used to be stuck in with the “comfort foods” you used to eat.
Finally, don’t just take our word for it—believe in the hundreds of medical professionals (including Dr. Matt Mechtenberg) who say the Whole30 is both safe and healthy, even beyond the initial 30-day period....."3 -
GaleHawkins wrote: »concordancia wrote: »GaleHawkins wrote: »@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.
Whole 30 is not well rounded and is specifically meant to be an elimination diet where you slowly reintroduce the restricted foods to see which ones you react to, if any.
https://therealfoodrds.com/18-easy-dietitian-approved-whole30-meals/
I am not sure what you mean by "well rounded" but these 18 Whole 30 meal plans look good long term to me. In Oct 2014 I eliminated all foods containing added sugar and or any form of any grain. On reintroduction of some foods health and health markers started going south again so I said screw this and stuck with my elimination WOE for over 4 years now. At my age I just do not care to rock the boat of my physical and mental health balance.
Perhaps some healthy people just need to do a reset with something like Whole 30 and I can see a 30 day thing being successful in their case. In the end the Way Of Eating that gives improving health and health marker carries a lot of weight in my mind regardless of what WOE it may be. After lunch I am off to see my doctor that has done the Whole 30 thing a few times and ask her about its roundness.
W30 has nothing to do with your way of eating, which is keto.
W30 is strict paleo, and assumes that you will eat about half your plate from veg, that you will eat some fruit, that you will cook most foods at home and avoid artificial sweeteners and paleo-approved versions of non paleo dishes, and that you won't consume any legumes, grains, added sugar, or dairy. You also should not be eating processed meats or anything containing certain kinds of oils (what are often called seed oils). She also recommends that you don't weigh yourself and eat only 3 meals a day, no snacking.
It's a healthy way to eat if you also use some common sense and make sure you are getting in enough fiber, don't go totally overboard with the meat, and can eat a varied diet eating that way. But you are cutting out many non meat sources of protein and also one of the best sources of fiber. It's also a way to make it harder and more limited vs just eating a whole foods based diet with lots of veg.
It is not necessarily low carb. I would eat plenty of carbs eating that way.6 -
GaleHawkins wrote: »janejellyroll wrote: »GaleHawkins wrote: »concordancia wrote: »GaleHawkins wrote: »@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.
Whole 30 is not well rounded and is specifically meant to be an elimination diet where you slowly reintroduce the restricted foods to see which ones you react to, if any.
https://therealfoodrds.com/18-easy-dietitian-approved-whole30-meals/
I am not sure what you mean by "well rounded" but these 18 Whole 30 meal plans look good long term to me. In Oct 2014 I eliminated all foods containing added sugar and or any form of any grain. On reintroduction of some foods health and health markers started going south again so I said screw this and stuck with my elimination WOE for over 4 years now. At my age I just do not care to rock the boat of my physical and mental health balance.
Perhaps some healthy people just need to do a reset with something like Whole 30 and I can see a 30 day thing being successful in their case. In the end the Way Of Eating that gives improving health and health marker carries a lot of weight in my mind regardless of what WOE it may be. After lunch I am off to see my doctor that has done the Whole 30 thing a few times and ask her about its roundness.
Even the creator of Whole30 doesn't recommend doing Whole30 forever, although she certainly recommends keeping to the general principles of the plan for daily life.
https://whole30.com/2014/01/whole30-forever/
Thanks. What I have read so far pasted below mirrors my thought but now I have to get to the doctor and I will ask her repeated experiences with Whole 30. The professional views below shows Whole 30 is health to do full time from your link.
"Dear Louis:
First, congratulations! One hundred days of Whole30 is no small feat—and over your birthday, no less. You should be really proud of your efforts, and I’m glad to hear you are reaping the benefits of your hard work. Now, on to your question: Can you do the Whole30 for the rest of your life? I’ll give you my two-part answer.
The Theoretical Answer: Yes, you totally could.
If you really wanted to, you could absolutely do the Whole30 for the rest of your life. Not only that, you could do the Whole30 forever and be optimally healthy.
Unlike other “diet” programs, the Whole30 has no temporary induction period, doesn’t restrict calories, and provides you with an abundance of the vitamins, minerals, phytonutrients, and fiber essential for good health. (If you want a detailed illustration of nutrition in a typical Whole30 day, refer to page 109 in It Starts With Food.)
In fact, were you to stay on the Whole30 forever, we think you’d be as healthy as you could possibly be on any eating plan, because our program maximizes nutrients while minimizing gut disruption and inflammation. You’d be eating tons of nutrient-dense foods, absorbing all of those great nutrients, and keeping your metabolism and immune system in a healthy balance.
In addition, you’d still be able to enjoy delicious, rewarding foods without worrying about the “no brakes” effect of processed junk foods. Those Whole30 rewarding foods come with built-in brakes—fiber, water, protein, fat, and micronutrients—which means you can enjoy, indulge, and not get sucked into the regret/guilt/shame cycle you used to be stuck in with the “comfort foods” you used to eat.
Finally, don’t just take our word for it—believe in the hundreds of medical professionals (including Dr. Matt Mechtenberg) who say the Whole30 is both safe and healthy, even beyond the initial 30-day period....."
Of course the creator of Whole30 is going to say her plan is healthy. I'm not sure why you would expect her to say otherwise. The point is that even *she* doesn't do it herself and she doesn't recommend that others do.6 -
janejellyroll wrote: »GaleHawkins wrote: »janejellyroll wrote: »GaleHawkins wrote: »concordancia wrote: »GaleHawkins wrote: »@Karinafabulous why not just repeat it every 30 days or some modification of it? I know one person that does that but it sounds a little like the Keto that I do.
Whole 30 is not well rounded and is specifically meant to be an elimination diet where you slowly reintroduce the restricted foods to see which ones you react to, if any.
https://therealfoodrds.com/18-easy-dietitian-approved-whole30-meals/
I am not sure what you mean by "well rounded" but these 18 Whole 30 meal plans look good long term to me. In Oct 2014 I eliminated all foods containing added sugar and or any form of any grain. On reintroduction of some foods health and health markers started going south again so I said screw this and stuck with my elimination WOE for over 4 years now. At my age I just do not care to rock the boat of my physical and mental health balance.
Perhaps some healthy people just need to do a reset with something like Whole 30 and I can see a 30 day thing being successful in their case. In the end the Way Of Eating that gives improving health and health marker carries a lot of weight in my mind regardless of what WOE it may be. After lunch I am off to see my doctor that has done the Whole 30 thing a few times and ask her about its roundness.
Even the creator of Whole30 doesn't recommend doing Whole30 forever, although she certainly recommends keeping to the general principles of the plan for daily life.
https://whole30.com/2014/01/whole30-forever/
Thanks. What I have read so far pasted below mirrors my thought but now I have to get to the doctor and I will ask her repeated experiences with Whole 30. The professional views below shows Whole 30 is health to do full time from your link.
"Dear Louis:
First, congratulations! One hundred days of Whole30 is no small feat—and over your birthday, no less. You should be really proud of your efforts, and I’m glad to hear you are reaping the benefits of your hard work. Now, on to your question: Can you do the Whole30 for the rest of your life? I’ll give you my two-part answer.
The Theoretical Answer: Yes, you totally could.
If you really wanted to, you could absolutely do the Whole30 for the rest of your life. Not only that, you could do the Whole30 forever and be optimally healthy.
Unlike other “diet” programs, the Whole30 has no temporary induction period, doesn’t restrict calories, and provides you with an abundance of the vitamins, minerals, phytonutrients, and fiber essential for good health. (If you want a detailed illustration of nutrition in a typical Whole30 day, refer to page 109 in It Starts With Food.)
In fact, were you to stay on the Whole30 forever, we think you’d be as healthy as you could possibly be on any eating plan, because our program maximizes nutrients while minimizing gut disruption and inflammation. You’d be eating tons of nutrient-dense foods, absorbing all of those great nutrients, and keeping your metabolism and immune system in a healthy balance.
In addition, you’d still be able to enjoy delicious, rewarding foods without worrying about the “no brakes” effect of processed junk foods. Those Whole30 rewarding foods come with built-in brakes—fiber, water, protein, fat, and micronutrients—which means you can enjoy, indulge, and not get sucked into the regret/guilt/shame cycle you used to be stuck in with the “comfort foods” you used to eat.
Finally, don’t just take our word for it—believe in the hundreds of medical professionals (including Dr. Matt Mechtenberg) who say the Whole30 is both safe and healthy, even beyond the initial 30-day period....."
Of course the creator of Whole30 is going to say her plan is healthy. I'm not sure why you would expect her to say otherwise. The point is that even *she* doesn't do it herself and she doesn't recommend that others do.
My doctor just said the same thing that you said.0 -
I did not know how Whole 30 can free some people from having to count calories going forward.
https://bonappetit.com/story/whole-30-diet
"For the first time in my life, I felt more free than I had...ever. I wasn’t counting anything....."3 -
I suspect that just eating only foods you cook at home would have the same effect for some other people, without pointlessly cutting out perfectly healthy whole foods like dairy and legumes and whole grains.
I was just listening to a podcast on DASH, and it was refreshing, since they were actually talking about how the results of DASH (far better studied and proven than W30, which hasn't been at all) with dairy were even more positive.2 -
The Blue Zones by default excludes the eating of processed carbs and I guess the same goes for Whole 30. I know when I cut out grains and foods with added sugar my weight loss just happened without me trying to lose weight. Getting free from the need to count calories and track food is real freedom to me and still be able to lose weight and or maintain. I do not know what DASH is but I have seen it in print.6
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Gosh, the blue zones exclude processed fats and processed proteins too, to the same extent (which all depends on the meaning of processed, as they include whole grains and olive oil and smoked fish and yogurt). Also, they don't actually exclude anything (white pasta on occasion/in moderation is fine, or some dessert food or cheese), they assume you don't act like an idiot and massively overeat things, and they assume you are reasonably active.
You do realize that most of what you call processed carbs and claim to have had issues with were as much fat as carbs (i.e., fast food milkshakes, most fast food in general).
And that most of what you talk about eating now (i.e., McD's without bread and McD's coffee with 8-10 creams) would be forbidden on W30, which emphasizes many whole food sources of carbs like veg, fruit, and tubers.
I don't overeat grains and think forbidding whole grains is silly. I think dairy and legumes are, for many people, helpful in getting in protein and fiber and calcium and potassium.6 -
Yes I understand Whole 30 is a short term elimination diet. Yes unprocessed carbs or fats seem to be fine but when we eat a mixture of processed carbs and fats like the milkshake all hell can break loose inside the body over time. To forbid whole grains is silly assuming they do not trigger some negative health reaction. The McD fresh ground beef with only salt and pepper added is about as good as fast food gets perhaps. I had a split tooth that was patched up pulled about 12 years ago and my issues with milk resolved so my issue with dairy was not as real as I thought it was.
2 -
GaleHawkins wrote: »I did not know how Whole 30 can free some people from having to count calories going forward.
https://bonappetit.com/story/whole-30-diet
"For the first time in my life, I felt more free than I had...ever. I wasn’t counting anything....."
Any way of eating can "free" you from having to count calories if it results in you consuming the number of calories that you need. This isn't inherent to Whole30, there are people who have similar stories for many different ways of eating.3 -
GaleHawkins wrote: »The Blue Zones by default excludes the eating of processed carbs and I guess the same goes for Whole 30. I know when I cut out grains and foods with added sugar my weight loss just happened without me trying to lose weight. Getting free from the need to count calories and track food is real freedom to me and still be able to lose weight and or maintain. I do not know what DASH is but I have seen it in print.
The Blue Zones don't all exclude processed carbohydrates though. There are people in some areas who are eating foods like white rice or bread.4 -
GaleHawkins wrote: »we eat a mixture of processed carbs and fats like the milkshake all hell can break loose inside the body over time.
Not really. Occasional or moderate amounts of ice cream, even in fast food milkshake form, if that's your thing, are fine. The problem is if you eat too much and either gain weight or push out nutrient-dense foods you should be eating.The McD fresh ground beef with only salt and pepper added is about as good as fast food gets perhaps.
Not in my opinion, both for nutritional and taste reasons, but YMMV.4
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