Reset your eating habits with the Whole30 plan

HAVE you ever felt that you need to reset your whole body and lifestyle, and start from scratch where your diet is concerned? Then the Whole30 plan might be for you. Nutritionist Keisha Black explained that this is a 30-day dietary programme designed to help people reset their eating habits, identify potential food sensitivities, and improve overall health.

“The core principles of this plan are that you have an elimination phase, where for 30 days, you eliminate specific food groups that are commonly associated with cravings, inflammation, and digestive issues. The focus is on eating whole, unprocessed foods. You’re allowed all types of vegetables, including starchy vegetables like potatoes, as well as fruits in moderation.”

She explained that meat, seafood, eggs, and poultry are allowed proteins, preferably if they are organic. Pair these with healthy fats like olive oil, coconut oil, avocado, nuts, and seeds (excluding peanuts). Use fresh and dried herbs and seasonings without added sugars or preservatives.

“All forms of added sugars are to be avoided, including natural sugars like honey and maple syrup,” Black said. “Also avoid alcohol: In any form, including for cooking, as well as all grains, including wheat, oats, rice, corn, and more.”

Also on the list of foods to avoid are legumes — beans, lentils, chickpeas, peanuts, and soy products (like tofu and soy sauce); all forms of dairy, including milk, cheese, yoghurt, and butter; and processed foods and foods with additives.

“After the 30 days, foods are reintroduced one at a time to monitor for any adverse reactions,” Black said. “This helps participants identify foods that may cause discomfort or other issues.”

The benefits of this diet are that it helps you to break unhealthy eating patterns and reliance on processed foods, identifies food sensitivities, and those that may cause digestive issues, allergies, or other symptoms, and improve health, in the form of weight loss, improved energy levels, better sleep, and clearer skin.

“The programme is strict, and even minor slips require restarting the 30-day period,” Black said. “This can be challenging for some people.”

She said though that the main benefit is that, unlike other diets, there’s no calorie counting, so it focuses on quality of food rather than quantity, which can be freeing for those who dislike tracking food intake.

“It’s not intended as a long-term eating plan but rather a short-term intervention,” Black advised. “It’s also essential to plan meals in advance to avoid slip-ups, and read your labels carefully, as many packaged foods contain hidden sugars or additives,” she said.

“Overall, the Whole30 plan is popular for its structured approach to eating and potential health benefits, but it requires a significant commitment and discipline to follow.”