Changing Your Habits: What Are the Whole30 Rules?

It the modern world, it is difficult to resist the urge to try all sorts of new food. You can find processed food in many forms at food markets. The choices are bigger than ever. The various ’’food-porn’’ posts on social media just fuel our desires. Diets are exhausting and don’t work, and we consume countless calories. This is why Whole30 became a hit.

Whole30 is not only a diet but a lesson. It will try to show you the links between your mind, body, senses, and food. It tries to broaden the perspective of your relationship with the food you consume every day.

If you are wondering what are the Whole30 rules, you have come to the right. We will try to explain what is behind this popular decade-old diet and why so many people regard it so highly.

What Is Whole30?

Many of today’s problems are connected with food.Whole30 is a diet that strives to eliminate all the food groups that are harmful to your body. This diet requires you to drastically change your eating habits and it only lasts for thirty days.

While keeping up with this plan, you may notice certain changes in your mind and body. This will make your body heal and regenerate from all the food that may cause harm.

Many of today’s health issues have their roots in nutrition. If you feel low on energy and your focus and memory aren’t like they used to be – it might be the food. Do you feel pain despite not injuring yourself? Have you tried to lose your weight with different methods without success? A lot of these problems can go away with the right nutrition.

The point of Whole30 is to track if your body and mind react to a healthier diet. The change in nutrition should make a lot of the problems fade away. Some of which you may not know existed.

What To Expect From Whole30

Before you decide to go through with this diet, you may want to know what to expect. While at the beginning the results may not be visible, you should sense and see a lot of progress over time. The diet strives to change your perspective and habits. The benefits include:

  • Weight loss: You will eat only healthy food and distribute your calories reasonably
  • Better health: The diet should make your body more resistant to viruses, bacteria, inflammation, etc.
  • More energy
  • Nurtured skin
  • Enhanced endurance
  • Less frequent and severe headache
  • Better sleep
  • Healthier digestive system
  • Improved taste and smell receptors
  • First-hand education on the importance of nutrition

What Are the Whole30 Rules?

The whole point of this diet is the elimination of certain groups of food. That’s the basic set of rules. Many of today’s foods cause inflammation, disrupt blood sugar levels, elevate blood pressure and affect the stomach. The point of Whole30 is to get rid of all of the bad stuff. The most important rules are as follows:

Avoid Alcohol

You probably know the effects of alcohol on your liver and digestive and nervous systems. Try to avoid it even in cooking and desserts. Note that this doesn’t include vinegar.

Avoid Tobacco

Similar to alcohol, there is nothing nice to say about tobacco products. You should quit smoking and avoid all tobacco products. It’d be best to avoid second-hand smoke as well.

Do Not Eat Sugar

Doesn’t matter if it’s real or not, you should avoid added sugar. Honey, maple syrup, coconut sugar, stevia, Splenda, agave, Nutrasweet, etc. Your sugar intake should be zero. Double check the labels of food products. Sugar can sneak into products that appear sugarfree.

Do Not Consume Legumes

Any kind of beans, peanuts, peas, etc. No soy or any form of soy should be included in our diet (tofu, sauce, lecithin, etc).

Look Closely For MSG And Sulfites

Check the labels for these ingredients when you get your food or drinks. If they contain any of these substances, move on.

Do Not Consume Grains

Wheat, corn, rice, oats, rye, barley, sorghum, and so on should be completely eliminated from the diet. This includes gluten-free pseudo-grains such as buckwheat and quinoa.

Avoid Dairy Products

Cow, goat and sheep milk and any dairy products. This means you should avoid cheese, kefir, yogurt, sour cream, etc.

Avoid Baked Goods

Junk food, baked food and treats are banned even if the individual ingredients are approved by this diet. Bread, tortillas, muffins, brownies, pancakes, cereal and many other treats are not good for you. Even if you don’t make it with wheat flour, bread is still bread.

Don’t Measure Your Weight Until the End Of Whole30

Since it will take a lot of time to see clear progress, you should not be too hard on yourself. The scale is a big demotivator when you’re on any diet that requires patience. Whole30 is much more than just weight loss so keep that in mind. At the end of the first cycle of Whole30, you should check all the results, including weight.


If you have any doubt about a food, it is best to leave it out. However, the following foods are exempt:

  • Clarified butter: Ghee is a dairy product that you’re allowed to eat on this diet. Note that it’s not plain butter.
  • Fruit juice: As a natural sweetener
  • Green beans, sugar snap peas, and snow peas: These are legumes. But, since they are green and come from plants, they are acceptable.
  • Vinegar: All vinegar (white, red wine, apple cider, etc.).
  • Coconut aminos: A replacement for soy sauce
  • Salt

Conclusion – What After?

After you have finished the cycle, you should slowly reintroduce food one by one. You have to be patient and study the behavior of your body after the reintroduction of each food type. It may be difficult to resist the taste, but this is the best way to see which food isn’t good for you.

If you are able to complete the diet, you will have reset your body. Thanks to this, you may find out new information about your body. This experiment is about your growth and awareness of the impact of food. If you opt for it, embrace it fully!

There you have it. Whole30 in a nutshell.