Whole30 cheat sheet

Our guide makes it easy!

The science behind Whole30

The approach temporarily removes all foods likely to cause irritation and inflammation inside us, including common allergens and those that drive blood-sugar spikes. Preliminary evidence shows this reduces hidden inflammation by up to 82%, leading to a cascade of healing and health benefits. Many top experts are fans. “It’s simple and effective,” declared Dr. Oz. “And by the end, you could experience a transformative result!” Women report that health problems vanish as they shed up to 49 pounds a month. Learn more at Whole30.com or in any of nutrition expert Melissa Hartwig Urban’s books, including The

Whole30 and The Whole30 Friends & Family.

What you eat

Your staples will be vegetables (including all varieties of potatoes), fruit, high- quality protein (including eggs, seafood, poultry, meat) and natural fats (including olive oil, nuts, coconut milk). Enjoy three meals a day, eating until you’re just full enough that you won’t need to snack. Find tasty sample recipes starting on the next page or Google “Whole30 recipes.” As always, get a doctor’s okay to try any new diet.

What you drink

Anything unsweetened is a go, including water, coffee, tea, plant-based creamers and nut milks. To avoid triggering hunger, Whole30 recommends skipping fruit juice, smoothies, alcohol and all forms of sweeteners in beverages.

What you avoid

Steer clear of refined sugar and artificial sweeteners, all grains (wheat, oats, rice, corn), beans, peas, peanuts and dairy. To avoid cravings, skip commercially prepared chips and fries and don’t use Whole30 ingredients to re- create eliminated foods like bread or ice cream.

After 30 days

When four weeks is up, slowly reintroduce one eliminated food group at a time to see how it affects you. If, for example, dairy leaves you feeling great and doesn’t trigger health issues (like bloat, a stuffy nose or joint pain), feel free to include it going forward. “It’s a 30-day experiment designed to teach you how foods you’ve been eating impact your body,” says plan creator Hartwig Urban. The ultimate goal is to develop a customized approach that gives you exactly what you need to look and feel amazing!