Since April 2009, more than one hundred thousand people have successfully completed the Whole30® program with amazing results.
Below is a summary of the official rules of the Whole30® program. For the step-by-step guide to getting started with the program, click here. And for even more in-depth info on the program, read the New York Times bestselling Whole30 guidebook, It Starts With Food.
What is the Whole30®?
Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health without you even realizing it.
- Are your energy levels inconsistent or non-existent?
- Do you have aches and pains that can’t be explained by over-use or injury?
- Do you have a health condition that treatment hasn’t fixed?
These symptoms may be directly related to the foods you eat – even the so-called “healthy” stuff.
So how do you know if these foods are affecting you?
Strip them from your diet completely.
Cut out all hormone-unbalancing, gut-disrupting, inflammatory foods for a full 30 days.
Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.
This will change your life for the better. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion. (Need convincing? Just read some of the hundreds of stunning testimonials.)
The Whole30 Program Rules
Eat real, whole foods.
Eat meat, poultry, seafood, eggs, fruits and vegetables, nuts and seeds, olive oil and butter. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in the free shopping list.
Avoid the following for 30 days:
- Do not consume added sweetener of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, erythritol, stevia, monk fruit, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
- Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, wild rice, quinoa, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (soy, black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts (including peanut butter). This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of butter or ghee. (See below for details.)
- Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.
One last and final rule: You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)
*A few off-limits foods that fall under this rule include pancakes, bread, tortillas, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, and a recipe where eggs, date paste, and coconut milk are combined to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine. However, this list is not limited to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings.
The Fine Print
These foods are exceptions to the rule, and are allowed during your Whole30.
- Butter or Ghee. These are the only source of dairy allowed during your Whole30.
- Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean,” and green plant matter is generally good for you.
- Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
- Salt. Did you know that all iodized table salt contains sugar? Sugar (in the form of dextrose, derived from corn) is chemically essential to keep the potassium iodide from oxidizing and being lost. Because pretty much all restaurant and pre-packaged food contains salt, we’re making salt an exception to our “no added sugar” rule. But, unrefined sea salt (such as pink or grey or Real Salt) is always a better choice, when possible.
Give It Thirty Days
Your only job during the Whole30 is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every special circumstance, under any amount of stress… for 30 straight days.
Your only job? Eat. Good. Food.
The only way this will work is if you give it the full thirty days: no cheats, slips, or “special occasions.” This isn’t us playing the tough guy. This is a fact, born of education and experience. You need such a small amount of any of these inflammatory foods to break the healing cycle—one bite of pizza, one splash of milk in your coffee, 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.
You must commit to the full program, exactly as written. Anything less and we make no claims as to your results, or the chances of your success. Anything less and you are selling yourself—and your potential results—short. It’s only 30 days.
It’s For Your Own Good
Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.
- You’ve done harder things than this, and you have no excuse not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.
- Don’t even consider the possibility of a “slip.” Unless you physically tripped and your face landed in a box of donuts, there is no “slip.” You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.
- You never, ever, ever have to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
- This does require a bit of effort. Grocery shopping, meal planning, dining out, explaining the program to friends and family, and dealing with stress will all prove challenging at some point during your program. We’ve given you all the tools, guidelines and resources you’ll need, but take responsibility for your own plan. Improved health, fitness, and quality of life doesn’t happen automatically just because you’re now taking a pass on bread.
- You can do this. You’ve come too far to back out now. You want to do this. You need to do this. And we believe that you can do this. So stop thinking about it, and start doing. Right now, this very minute, tell someone that you are starting the Whole30.
For more info on the Whole30, including a collection of related resources, visit:
And here’s a great post from Michelle Tam at NomNom Paleo on preparing for your Whole30: