Whole30 is a 30-day elimination diet program that emphasizes whole foods and the elimination of sugar, alcohol, grains, and dairy. The traditional Whole30 program also eliminates legumes and soy, while a plant-based version allows consumption of those food groups. The diet is similar to but more restrictive than the paleo diet, as adherents may not consume natural sweeteners such as honey or maple syrup.
Description
Foods allowed during the traditional Whole30 program include meat, nuts, seeds, seafood, eggs, vegetables, and fruits. During the 30-day period, participants are advised not to count calories or weigh themselves. After the program concludes, participants are counseled to strategically reintroduce foods outside the endorsed Whole30 list, document the health consequences and culinary value of these additions, and determine whether each addition is desirable. The program's founders have stated their belief that sugar, grains, dairy, alcohol, and legumes may affect weight, energy, and stress levels. Weight loss is not a stated focus of the program; calorie-counting and weigh-ins are not permitted.
History
The program was created by Melissa (Hartwig) Urban and Dallas Hartwig in April 2009. Both became certified sports nutritionists; Dallas Hartwig worked as a physical therapist, while Melissa Hartwig worked at an insurance company during the day and performed nutritional consulting in her spare time. She left her job to run the Whole30 business in 2010. The couple co-authored It Starts with Food (2012) and The Whole30: The 30-Day Guide to Total Health and Food Freedom (2015). They separated in 2015, after which Melissa Hartwig Urban took over the business and published Food Freedom Forever: Letting Go of Bad Habits, Guilt, and Anxiety Around Food in 2016.
In July 2016, a New York Times article reported that participants in the Whole30 program had shared over one million Instagram posts using the #Whole30 hashtag. As of 2018, the "Whole30" trademark had been licensed to companies including Applegate, Blue Apron, Whole Foods Market, Snap Kitchen, and Thrive Market.
Reception
As of 2019, no studies specifically examining the health impacts of the Whole30 had been conducted. While many dietitians generally agree with the program's emphasis on proteins, vegetables, and unprocessed foods, as well as its avoidance of added sugars and alcohol, some view the diet as too extreme. The diet ranked last among 38 popular diets evaluated by U.S. News & World Report in its 2016 Best Diets Rankings. In 2017, it was again ranked last out of 38 diets by the same publication, citing its restrictive nature and potential adverse effects on a dieter's social life. In 2018, the Whole30 was ranked 37th out of 40, and in 2019, it was ranked 38th out of 41. The diet was also selected as one of the worst health trends for 2013 by Health magazine.
