The Whole30 diet is a 30-day elimination diet that eliminates all potentially inflammatory foods and beverages. It aims to reset your body by removing common allergens, processed foods, and added sugars. Here’s how to create a Whole30 diet:
- Meat and poultry – Eat grass-fed beef, free-range poultry, and other meats. You can grill or bake them with herbs and spices.
- Fish and seafood – Include wild-caught fish and seafood such as salmon, tuna, and shrimp. You can grill or bake them with herbs and spices.
- Vegetables – Include a variety of vegetables such as leafy greens, broccoli, cauliflower, asparagus, sweet potatoes, and peppers. You can eat them raw in salads or cooked in stir-fries or roasted with herbs and spices.
- Fruits – Eat fresh fruits such as berries, apples, oranges, and melons. You can have them as a dessert or snack.
- Nuts and seeds – Include nuts and seeds such as almonds, cashews, walnuts, pumpkin seeds, and chia seeds in your diet. You can have them as a snack or use them as a topping for salads or roasted vegetables.
- Healthy fats – Use healthy fats such as olive oil, coconut oil, and avocado oil for cooking and salads.
- Eggs – Include eggs in your diet and use them in dishes such as omelets or scrambled eggs.
- Beverages – Drink water, herbal tea, and black coffee. Avoid alcohol, soda, and other sugary drinks.
The Whole30 diet eliminates all potentially inflammatory foods and beverages, including grains, legumes, dairy, added sugars, and processed foods. It is important to ensure that you are meeting your nutritional needs by consuming a variety of foods and potentially taking supplements as necessary. After the 30-day elimination period, you can slowly reintroduce eliminated foods one at a time to determine if they have any negative effects on your body.
