In recent years, the Paleo-style elimination diet known as the Whole30 plan has become a viral weight loss success story. Is this popular program that teaches you how to eat clean right for you? Dr. Mehmet Oz revealed what the Whole30 low-carb diet involves on his Nov. 20 talk show.
For 30 days, you cannot weigh yourself, according to Whole30 creators Dallas and Melissa Hartwig. Eliminate all forms of grains, legumes, dairy, alcohol and sugar. To stay satisfied, focus on protein, such as grass-fed beef, and healthy fats, such as ghee. As with Paleo diets, emphasize whole foods rather than processed products in all cases, and read the labels carefully. Be sure to steer clear of foods with any form of grain, such as wheat.
Trying to satisfy your sweet tooth? Try rooibos tea, which is a rich, naturally decaffeinated tea. It’s particularly useful as an after-dinner substitute for dessert. However, avoid adding dairy products such as milk or cream to your tea, which helps you to attain the goal of changing your food habits.
In an exclusive interview about the plan, Melissa noted the frustration that she and Dallas experience when the diet is misinterpreted as “extreme.” They co-authored “It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways.” Melissa said that the diet is the opposite of extreme.
“The Whole30 program is a whole foods-based elimination diet designed to help people identify foods that are affecting them negatively, either physically or psychologically. We help people change their habits and tastes, eliminate cravings, and improve awareness as to which foods are negatively impacting how they look, feel, and live,” she explained in the exclusive interview. Followers of the Whole30 also learn which foods to use for a positive impact on their health and outlook, said Hartwig.
“As for the Whole30 being “extreme,” since when is it crazy to eat nutrient-dense, whole, unprocessed foods? (Your great-great grandparents wouldn’t have called this extreme—they would have just called it “eating food.”) In the land of 500-calorie HCG diets, five-day maple-syrup-and-cayenne “cleanses,” and people literally dying from consuming too much diet soda, I find it confusing how a plan based on eating meat, seafood, eggs, vegetables, fruits, and natural fats to satiety without the use of pills, powders, or shakes could be seen as anything but healthy,” she added.
A new study supports the Whole30 concept that eating protein rather than grains is the best approach for both health and weight loss. Researchers found that high protein diets are linked to a higher metabolism and muscle mass rather than fat storage, reported the Mercury on Nov. 19.
In addition, the study indicated that if you switch to a lower protein diet, you do not sustain the increase in your metabolism. Elizabeth Frost, PhD Candidate, Pennington Biomedical Research Center, revealed her findings at the Obesity Society (TOS) Annual Meeting in Boston, Mass.
“Our focus was to explore whether high- or low- protein diets might lead to less weight gain when consuming excess calories due to the ability of the body to burn extra energy with a high-protein diet,” she explained. “What we found was that study participants all gained similar amounts of weight regardless of diet composition; however, there was a vast difference in how the body stored the excess calories.”
Dieters on low-protein plans stored 95 percent of their excess calories as fat, revealed Frost. In contrast, those who followed high protein or normal protein diets stored 45 percent of the extra food as lean muscle mass.