Today I am going to talk about the Whole30 Summer Body challenge. The Whole30
“Diet” emphasize whole foods and during which participants eliminate sugar, alcohol, grains, legumes, soy, and dairy from their “Diets”
Summer produce Is at Its peak, lean proteins are beckoning to be grilled, and you’ve got plenty of Incentive to show off your results In a sexy swimsuit or shorts. But It’s not just about how good your abs look In a bikini. This Is a great time to regain a smarter relationship with food. One way to do this Is by using the wildly popular Whole30 The Whole30 program, which has helped hundreds of thousands of people reset their
“Diets” by focusing on clean foodsOpens a New Window. and eliminating sugar, grains, alcohol, dairy, and more. The premise: These foods have the potential to cause digestive, metabolic, and inflammatory disorders that can compromise your health.
The only way to know what foods might be causing problems Is by pushing them off your plate for 30 days. Even If you don’t have any food sensitivities, It’s still an opportunity to get the junk out of your diet while crushing your cravings for sugar and processed carbs, and adding in more fruits, vegetables, healthy fats, meat, and seafood.
It’s also perfect for active women who want to fuel up for performance. Your blood-sugar levels will be better regulated so you won’t have those highs and lows. Plus, without Inflammation-causing sugar and processed carbs, you can recover faster post-workout. Try the Whole30
“Diet” for one month, then follow the guidelines for adding foods back to your “Diet” You’ll soon feel lighter, stronger, and ready to take on all that the season has to offer.
The Whole30 Isn’t meant to be done halfway. You have to go all In to see the full benefits the program has to offer. Doing something In moderation can actually be harder because It’s not as concrete. It’s easier on your brain and willpower to just say no. Plus, If you don’t eliminate everything that could potentially be causing problems, you may never be able to hone in on your specific needs. So, no exceptions…follow these rules for just 30 days.
No Sugars: No added sugars of any kind. Eliminate real sugars (cane, brown sugar, maple syrup, honey, agave, coconut sugar) and the manufactured kind (Splenda, Equal, NutraSweet, xylitol, stevia, etc.). Be sure to read labels, since sugar can sneak Into a wide variety of foods (spaghetti sauce, salad dressing, marinades, etc.)
Junk Food: This means that you can’t recreate your favorite junk food or baked good recipes even If they use Whole30-compliant Ingredients. This Is less to do with your physical reactions to food, and more to do with the mental side of things. Don’t try to recreate “pizza crust” out of cauliflower, and don’t make “pancakes” out of eggs and banana.
Alcohol No alcohol for cooking or drinking is to be consumed while doing Whole30. This Includes vanilla extract. You can have something like kombucha, however, which does Include a very minor amount of alcohol (as long as there Isn’t added sugar from outside of fruit juice).
Kombucha On Whole 30: a fermented tea—Is a delicious beverage that may add some probiotic benefits to your already healthy Whole30 diet. But Is kombucha Whole30-compliant? Isn’t the easiest question to answer.
But SUGAR is not Whole30! Added sugar of any sort Is not permitted on the Whole30, true. But In this case, the sugar Isn’t added to the product after the fact, It’s used In the beginning to feed the SCOBY. That’s how It ferments. Sugar Is a necessary part of this fermentation process.
Does ALL the sugar get “eaten up”? Well, no, that’s actually a myth. Some sugar remains, depending on how long you ferment. The longer you ferment, the less sugar Is left.
Doesn’t kombucha contain alcohol, and isn’t that a no-no too? Well, yes. But again, alcohol Isn’t added to the product, It’s a natural byproduct of fermentation. Most things with a high sugar content (fruit, fruit juices) have bacteria that, through fermentation, produce ethanol—even orange juice! This natural fermentation by-product Is not implied in the Whole30 rules.
No grains: Or pseudo-grainsout all forms, even if they don’t contain gluten. Think wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, amaranth, buckwheat, and quinoa, as well as forms of these foods, like bran, germ, and starch. Reading labels here Is again key.
This one Is simple: Avoid processed foods while doing Whole30. If you see these three things on any Ingredient list, It’s out.
No legumes: Beans (black, red, pinto, navy, white, kidney, etc.); peas, soy (tofu, edamame, soy sauce, miso); chickpeas, lentils, and peanuts (including peanut butter) are gone. Also be on the lookout for soybean oil, soy lecithin, and other soy products that sneak into foods and vitamins.
No dairy: Eliminate cow’s milk, sheep’s milk, cheese, kefir, and yogurt. Only clarified butter (which is simmered down at a low temperature to separate milk solids from pure butter oil) and ghee (butter that Is simmered even longer until the milk proteins begin to brown and clump, or purchase premade ghee) are OK.
No scales: Don’t weigh yourself, analyze your body fat, or take any other measurements for the next 30 days. “People get so enamored with numbers, but they really tell you nothing about your health, habits, or relationship with food. This plan Is about far more than weight loss. Remove measurements from the equation, and you can focus on how you really feel.
As with every rule, there are a few exceptions, including the ones below. Feel free to add these foods Into your Whole30 plan.
Clarified butter or ghee: Neither contains milk proteins, so these are both on the OK list.
Fruit juice as a sweetener: Use orange, apple, and other fruit juice In moderation.
Green beans, snow peas, sugar snap peas: These are technically legumes, but there’s enough good stuff in them to keep them on the list.
Vinegar: Avoid flavored vinegar with added sugars and malt vinegar, but white, balsamic, apple cider, red wine, white wine, and rice vinegar are OK.
What Comes Next?
Since you know the rules lets say you’ve stuck to the rules for the past 30 days. So what happens on Day 31? While It’s tempting to Indulge in everything you’ve missed, It’s Important to take It slow. This Is your chance to reintroduce foods and to carefully evaluate how they make you feel. If something once beloved doesn’t make you feel well during this phase, try to avoid It going forward. If you’re anxious to get back to “normal,” try the “Fast Track” program; or slowly reintroduce the groups you’ve cut out, one at a time, over a longer period.
Now lets talk days. I’m going to tell you what to add on certain days. I’ve done the whole 30 not too long ago and I saw amazing results. If you are keto this Isn’t really keto friendly. But If you are keto you can combine The Ketogenic
“Diet” and The Whole 30 “Diet” to suit your needs.
Add In: Gluten-free alcohol (Note: If you’re not a drinker, go directly to Day 4)
How to: Here’s how to enjoy a cocktail .made with vodka, gin, rum, or tequila, or have some wine or gluten-free beer. Return to the Whole30 for the next two to three days and see how you feel.
- 2 oz 2 Skinny Drunks Premium Organic Margarita Mix
- 1 oz Sauza Blanco Tequila
Combine In the shaker, shake, and pour Into glass. You’ll love the all-organic Ingredients, plus, two ounces of the 2 Skinny Drunks Margarita mix adds only 40 calories.
Add In: Legumes
How to: Anything In the beans and legumes group Is now fair game, from peanut butter on an apple to a gluten-free veggie burger. Again, go back to the Whole30 for the next two to three days and evaluate how you feel.
Add In: Non-gluten grains
How to: Now’s the time to try rice (white and/or brown), corn, oats, quinoa, and other grains labeled gluten-free. Keep the rest of your
“Diet” In line with Whole30. See how you feel, then go back to a stricter Whole30 for the next two days.
Add In: Dairy
How to: Bring back your yogurt, your coffee with creamer, salad with shredded cheese. You can even use butter on your baked potato or with your eggs. Evaluate how you feel, then go back to the Whole30 for the next two days.
Add in: Grains with Gluten
How to: Say hello to whole-grain bread, wheat crackers, pasta, even beer, and see how your body reacts. Return to the Whole30 plan for the next two days.
Add In: Your choice
How to: Now that you’ve gone through the full cycle to Identify the most common food sensitivities, you’re able to bring back most of the food sources you’ve eliminated over the past month. Just be careful about overdoing It, especially when It comes to sugar. Hopefully, your sugar addiction has been tamed, and you may not even miss It. While the occasional indulgence Is OK, try not to get swept away Into the high-sugar habit.
With the Whole 30
“Diet” you most likely will experience the endless energy, a clearer mind, your sleep quality will Improve, your skin will clear up, your eyes (might) not be bloodshot anymore (If you tend to have bloodshot eyes). The biggest thing you will learn Is how food affects you. It’s truly amazing to see how the types of foods you ate before affect you after.
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