What is exactly Whole 30?

redheadmommy

I am in a rut when it comes to weight loss. I am eating primal for a long time, and I barely lost any weight, despite my weekly average of 4000-5000 calorie deficit. ( I have a bodymedia, so this is very accurate) I am not 80/20 kind of person, I am 100% wheat and gluten grain, legume, soy free for months. I here an there eat white rice, but I think it was over 6 week ago when I had some. I still consume some dairy equivalent to 2-3 oz cheese a week and some paleo treats with honey once a week. I am consistently in the 50-100 g carb range, which supposed to be the sweet spot for weight loss based on the primal blueprint. I use ketostix and it is almost always a positive, sometimes even dark purple, which scares me a bit. Anyway, I do not have any more idea on what to do except try the whole 30, which I have never done before.

I tried to gather the rules of the whole 30.
1) no grains ,
This means no wheat, oats,barley, corn or even rice, right? I am already doing this. What about arrowroot flour? Right now that is the only thing I use for thickening soups and sauces. Not much , but about 1 tbsp in a dish that serves 4 , and 2-3 times a week.
2) no alcohol, no tobacco,
This is easy since the last time I had a drink was summer vacation. I quit smoking 12 yrs ago.
3) no legumes
The only thing I consume that anywhere close to legumes is sugar snap peas, which is mainly pod. Is that allowed on whole 30 or not?
4) No dairy
This will be the hard part for me, but my dairy consumption is very low already. I just want to clarify this means no butter, right? How about ghee?
5)No sugar
I never do artificial or processed sugar anyway , but this clearly exclude my once a week paleo muffin. Is it ok to eat something that sweetened with a banana or applesauce?
6) no MSG, sulfite , carragen or other preservatives
Is guar gum is ok? All the canned coconut milk I ever seen in stores had guar gum. The only processed food I eat is coconut milk, olives, sauerkraut, canned diced tomato, canned artichokee and some canned tuna. I do not eat these often except the coconut milk.
7) no bad oils
This is easy, the only bad oil I ever consume is mayo and the last time I had it was weeks ago.
8)No white potato
again the last time I had any was 6-8 weeks ago

Is there anything else? Is there any restriction on calorie, fruit or carb amount? What else?

Kaelitr0n

Your arrowroot flour is acceptable--but you can't "paleo-ize" desserts or breads or pizza or anything of that nature using acceptable meals/flours. You also aren't supposed to make things like pancakes using bananas.

Legumes which are mostly pod are acceptable.

Butter is not allowed, but ghee is.

No sugar also extends to using things like honey, agave nectar, and maple syrup. The only acceptable sweeteners are fruit juices, and used in moderation.

Guar gum is acceptable. So is vinegar, so long as it doesn't add sugar or gluten (malt vinegar often has gluten added).

Make your own mayo using acceptable oils! I'm planning to do this tonight. Yum!

Good luck! I'm starting my first Whole30 on November 1st. Wanna join me? We can hold each other accountable :}

Akimajuktuq

There is no need to fear ketosis. It is not dangerous. Ketoacidosis is something different. If you are in a rut and not losing it may be the thing you need. I know we disagree on the carbs, but when things aren't working it might be something to look at? I literally could not get my metabolism healed without very low carb, especially sugar.

Whole30 and keto work awesome together. No calorie restrictions but that comes with eating adequate fat. It is my experience that low fat creates increased hunger. Limiting fruit is recommended (especially for someone like me-extremely obese, prediabetic, depressed, BED, carb cravings...) but how limited depends on each person whether they crave carbs, struggle with hunger, are resistant to weight loss etc.

redheadmommy

There is no need to fear ketosis. It is not dangerous. Ketoacidosis is something different. If you are in a rut and not losing it may be the thing you need. I know we disagree on the carbs, but when things aren't working it might be something to look at? I literally could not get my metabolism healed without very low carb, especially sugar.

Whole30 and keto work awesome together. No calorie restrictions but that comes with eating adequate fat. It is my experience that low fat creates increased hunger. Limiting fruit is recommended (especially for someone like me-extremely obese, prediabetic, depressed, BED, carb cravings...) but how limited depends on each person whether they crave carbs, struggle with hunger, are resistant to weight loss etc.

thanks for the advice. I think my fat intake should be ok. I checked MFP report page and I ate 150g+ fat per day in the past 90 days, except there was 4-5 days when I missed logging in August. Although I am not below 50 g carb, but I assumed purple ketostix equals keto. Is it not? Is there any advantage to lowering the carbs even more if I am already in keto? My ketosstix has 6 levels: nothing, trace, small , moderate, and 2 for large. I am ok to see constantly moderate level keto, but I do not want to stay in the large area for an extended period of time. I had lots of kidney infection when I was a child, and had a kidney /bladder surgery when I was 8 yr old. I never had any problems ever since , but I do not want to put extreme pressure on my kidneys.

redheadmommy

I almost forgot, is there restriction on coffe, tea? How about nuts and seeds? I know peanut is a legume, so it is obviously out , but it is no restriction on almonds, pecans etc?

TriLifter

I almost forgot, is there restriction on coffe, tea? How about nuts and seeds? I know peanut is a legume, so it is obviously out , but it is no restriction on almonds, pecans etc?

Macademias are fine--all other nuts in moderation.

You CAN drink coffee if you wish (tea is fine), but they recommend against it.

chani8

I love eating Primal and low carb, but to lose weight, it's all about calories. I count them to make sure I'm getting enough and not too much, and I also watch my sodium to make sure I'm getting enough. You will succeed for sure if you include calorie counting with a deficit.

justaspoonfulofsugar

The other thing is no paleo treats or paleofying things to make them acceptable.
Not eating paleo muffins,pancakes,etc..no no
3 meals to be eaten every day and pre-work out snacks
Eating within 30 minutes of waking,this is for hormone stabilisation.
http://www.whole9life.com/2013/08/the-whole30-program/ (this is the best place to start from)
there is a really great forum on the site and loads of help that you may need if you decide to take on a whole 30

redheadmommy

The other thing is no paleo treats or paleofying things to make them acceptable.
Not eating paleo muffins,pancakes,etc..no no
3 meals to be eaten every day and pre-work out snacks
Eating within 30 minutes of waking,this is for hormone stabilisation.
http://www.whole9life.com/2013/08/the-whole30-program/ (this is the best place to start from)
there is a really great forum on the site and loads of help that you may need if you decide to take on a whole 30

I started with that site, which is great. Can you give me a reference on the eating 30 minutes of waking thing and the 3 meals+snacks?
I function the best if I eat 2 meals : a late breakfast and a dinner. If there is any real justification , I'll consider spreading out my eating, but I prefer not to.
Eating 30 minutes after waking is just impossible for me right now. Mornings hrs the busiest in my house. I need to pack fresh whole food for 4 people to take to work/school/daycare, feed 2 small kids, get them dressed, get myself ready ,drive the 2 kids to 2 different places. I usually take my breakfast to work and eat around 9 am sometimes a later if i am busy or not hungry yet. I already sleeping less than 6 hrs, so I really do not want to get up earlier just to eat breakfast right away.

Akimajuktuq

There is no need to fear ketosis. It is not dangerous. Ketoacidosis is something different. If you are in a rut and not losing it may be the thing you need. I know we disagree on the carbs, but when things aren't working it might be something to look at? I literally could not get my metabolism healed without very low carb, especially sugar.

Whole30 and keto work awesome together. No calorie restrictions but that comes with eating adequate fat. It is my experience that low fat creates increased hunger. Limiting fruit is recommended (especially for someone like me-extremely obese, prediabetic, depressed, BED, carb cravings...) but how limited depends on each person whether they crave carbs, struggle with hunger, are resistant to weight loss etc.

thanks for the advice. I think my fat intake should be ok. I checked MFP report page and I ate 150g+ fat per day in the past 90 days, except there was 4-5 days when I missed logging in August. Although I am not below 50 g carb, but I assumed purple ketostix equals keto. Is it not? Is there any advantage to lowering the carbs even more if I am already in keto? My ketosstix has 6 levels: nothing, trace, small , moderate, and 2 for large. I am ok to see constantly moderate level keto, but I do not want to stay in the large area for an extended period of time. I had lots of kidney infection when I was a child, and had a kidney /bladder surgery when I was 8 yr old. I never had any problems ever since , but I do not want to put extreme pressure on my kidneys.

You can be ketogenic and be higher carb especially when being very active and probably when breast feeding. Your fat level is awesome, and if you are well under 100g you likely are still technically "low carb".

If you are ketogenic, then you are burning fat and should just keep doing what you are doing. I go long periods of time these days without seeing a change on the scale, but then there will be a substantial jump down. For me the degree of ketosis seems to matter. For instance, since raising my carbs recently I am usually at moderate and sometimes high ketosis (measured at night) but I am having a bit more difficulty with cravings. I'm that sensitive. A serving of raisins will mess me up for days.

I don't agree that you have to eat 3 meals per day (plus snacks!?) to do Whole 30, nor do you have to eat right away upon waking. In fact an extended fasting period works wonders for me. I don't remember that advice in the book, but I could be wrong. For me, bigger meals work and skipping breakfast on non workout days. Whole30 stresses to eat when hungry so...

Goodness, if there is anyway at all, try to get more sleep. I know that requires support from other family members though.

I did not quit coffee during my Whole30, but I did finally kick the cream habit and switch to Bulletproof.

justaspoonfulofsugar

here is a fb conversation about why they DO say you are supposed to eat in the morning.
I will have to scour the book again on kindle to come up with the part in the book but as you can see from this fb chat,the whole 30 team is discussing this as part of the program
https://www.facebook.com/Whole30/posts/240200422723550

homesweeths

Do you drink coffee? I have had a problem in the past where coffee stabilized my weight even though I was eating at a consistent deficit. Not enough sleep will do the same thing.

redheadmommy

Akimajuktuq: The sleepless night shall pass eventually. My baby only wants to nurse at night, and nothing I can do about that. Well i could wean her, but I believe the lifelong health benefit of extended breasfeeding. So it is a choice in a way.

Homesweeths: yes, I started to drink drink coffee again recently a few months ago. The sleepless nights are getting to me and coffee gets me through the morning craziness. I fill up my rather big tumblr (24 fl oz) at the morning, and I usually finish it by mid morning . I only drink tea or water after that. I havn't decided to cut it out or not for the duration of whole 30.

Justaspoonful: thanks for the link. I have to think about this one too. Beside the difficulty of implementing it, I generally ate more and had more cravings with multiple smaller meals in the past even on primal. It might be different during the whole 30 though.