Whole 30 diet to completely reset the body

Whole 30 diet for perfect health

Whole 30 diet was designed by American nutritionist exactly seven years ago (2009). Its creators are Dallas and Melissa Hartwig, according to them in this way you completely reset your body. Besides reducing your weight you will improve the blood work and preserve the health of the digestive tract and alleviate any pain.

Whole 30 diet quickly achieved great success and became a hit in the world. It attracted famous celebrity stars and athletes, primarily in America and it spread globally. The famous NBA players LeBron James and Kobe Bryant were subjected to this diet a month ago and the results were there.

Below, find out what is whole 30 diet, and what are its basic rules. We have prepared an interesting menu, stay with us.

Whole 30 diet concept of weight loss

Whole 30 diet is not a classic diet, but a life change is for the benefit of your body. This concept is applied for a month and aims to completely "reset" the body. Its creators believe that consuming sugar, various cereals, dairy products and legumes is not desirable. In fact, it adversely affects the weight, power and resistance to stress. Therefore, we should put an end to unhealthy desires and habits.

Whole 30 diet, speeds up the metabolism and helps with weight loss, establishes the perfect balance of the entire immune system.

This diet improves blood count, preserves the health of the digestive tract, and relieves various pains. This primarily refers to pain in the neck, back, shoulders, migraines and PMS. Already after a month you will have more energy, you will be less tired and in a better mood.

Important Note: Complete removal of groceries such as pulses, milk and dairy products, and sugar is not good. This can cause a number of nutritional deficiencies in the body. It is therefore very important to eat sufficient quantities of fruits, vegetables, and proteins. They are rich in certain carbohydrates and sugars. In this way you will successfully replace the foods that you are removed from the diet.
One month diet rule to be followed

Here is the menu:

Food that is allowed when dieting

MEAT: recommended is chicken or turkey breast once a week, while red meat is eaten in less quantities.

FISH: You can eat twice a day. Most preferred is fatty fish, such as tuna and salmon.

SEAFOOD: eat them frozen or in brine, once a week.

FRUIT AND VEGETABLES: Whole 30 diet includes all kinds of fruits and vegetables with meals or as a snack.

OIL: olive and rapeseed oil.

NUTS: allowed are almonds, hazelnuts, Brazil nuts, pistachios and cashews - eat handful a day.

EGGS: if you eat the yolk a day you are allowed a maximum of two eggs. If you eat only egg whites - you can eat it in unlimited quantities.

DAIRY PRODUCTS: skim milk or yogurt, a maximum of 100 ml per day, or 150 g of cottage cheese.

DRIED FRUITS: whole 30 diet allows a handful of natural dried fruits, candied not, and only in the morning.

BEVERAGES: green tea, coffee, water, fresh juices.

VINEGAR: white, balsamic, cider.

SALT: in moderation.

Prohibited foods during diet

BREAD AND PASTRY: prohibited is white and whole wheat flour. After 30 days you can eat a slice of bread from whole grains, and only in the morning.

PASTA: regardless of white or whole-wheat flour, they should be avoided. After a month once a week you can eat pasta from whole-wheat flour.

SUGARS AND SWEETENERS: white, yellow, coconut sugar and sugar cane, as well as honey, maple syrup, agave syrup.

PORK: Whole 30 diet does not allow the usage smoked meat.

PULSES: beans of all kinds, peas, soybeans, chickpeas, lentils and peanuts.

GRAINS: Wheat, barley, oats, rye, corn, millet, rice, sorghum, amaranth, quinoa, buckwheat.

Whole 30 diet does not allow any alcohol, margarine and sunflower oil.

Whole 30 diet breakfast menu

We have prepared four perfect recipes for breakfast, which are recommended by a  whole 30 diet

Carrot Smoothie 

  • 1 cup of grated carrots
  • frozen banana,
  • 1.5 cup of almond milk,
  • 1/4 cup of raw cashews,
  • 1 teaspoon of vanilla extract,
  • 1 tablespoon of hemp seed
  • 1/2 a teaspoon of cinnamon
  • 1/4 teaspoon of ground ginger,
  • 1/8 tablespoon of ground cloves.

How to make a smoothie:

Cashews is put into water and let it stand for two hours. In a blender add deliver carrots, banana, almond milk, filtered cashews, vanilla, hemp, cinnamon, ginger and cloves. Mix until you get smooth mixture.

Tuna Salad

  • an avocado,
  • whole lemon,
  • 1/2 a small onion and parsley,
  • 150 g of tuna,
  • salt,
  • pepper.

Prepare salad:

Make a hole in avocado and cut it. Onions are finely chopped and mixed with avocado. Then mix all with tuna, lemon juice, salt and pepper. Add the finely chopped parsley and fill the avocados.

Frittata with smoked salmon

Another excellent proposal for a breakfast that we recommend, here's what you need:
  • 1/2 a teaspoon of avocado or coconut oil,
  • 4 large eggs,
  • 100 g of thinly sliced ​​smoked salmon,
  • 1 tomato,
  • 1 teaspoon of chopped chives,
  • Salt

Preparing the recipe:

Eggs with salt, mix well and pour in the heated pan with avocado oil. Fry gently until they begin to unhook from the pan. At the end add salmon and tomatoes cut into slices. Before serving, sprinkle with chopped chives.

Green smoothie with seeds

  • A handful of spinach,
  • whole avocado,
  • lemon,
  • spoonful of seeds,
  • one teaspoon of vanilla extract.

Preparing smoothies

The seeds are dived in the water and left overnight at rest. Avocado are peeled and cut into cubes evenly. In a blender, mix the avocado, spinach, vanilla, lemon juice and whose seeds. When you get a smooth mixture, the beverage is ready for consumption.

What to eat for lunch during the diet?

Here is our proposed menu

Pumpkin soup

  • 1 medium pumpkin,
  • a whole apple,
  • medium onion,
  • a piece of ginger,
  • one chili pepper,
  • 4 cloves of garlic,
  • 2 tablespoons of coconut oil,
  • 1/2 teaspoon of sea salt
  • A liter of chicken broth.


Pumpkin and apple are peeled and cut into cubes. Chili pepper, onion and garlic are chopped and ginger is grated. On melted coconut oil briefly fry the onion and garlic, then add the pumpkin, apple, ginger and chili. Cover and cook over low heat for about 10 minutes. Then pour chicken broth, salt, cover and cook for another half hour. Remove from heat and put in the blender with vegetables.

Stuffed eggplant

You need:
  • 2 large eggplants,
  • 2 teaspoons of sea salt,
  • 500 g of ground beef,
  • 2 medium tomatoes,
  • onion,
  • 2 cloves of garlic,
  • tablespoon of parsley,
  • 2 teaspoons of coconut oil,
  • Pepper.

Preparing the recipe:

Onions and garlic are finely chopped and fried in coconut oil. Then add the meat and diced tomato. Add salt and pepper; cook slowly over low heat. Eggplant cut each in half, scoop out the middle cut into cubes and add to pan with meat. Put the chopped parsley and cook for about five minutes. Prepared stuffing fill is added to eggplant and arrange them in a baking pan lined with baking paper. Bake in preheated oven at 200 ° C for 30 minutes.

Salad with kale and apples

  • 1 cabbage,
  • lemon,
  • clove of garlic,
  • sea ​​salt,
  • 3 tablespoons of love oil (extra virgin)
  • one onion,
  • 4 apples.

Prepare the salad:

Cabbage is cut into strips, onion and garlic into smaller pieces. In the olive oil fry the young garlic. Then add apples and simmer briefly. Remove the apples and onions in a bowl for the salad, add the cabbage two tablespoons of lemon juice, grated lemon peel. Add salt and gently stir with a wooden spoon.

Extra recipes you have to try

Meatballs with tzatziki 

For the meatballs you need:
  • 450 g of ground beef,
  • half an onion,
  • 2 cloves of garlic,
  • half a lemon,
  • tablespoon of fresh oregano,
  • teaspoon of ground coriander,
  • 1/4 of teaspoon cumin,
  • sea ​​salt,
  • Pepper.

For the tzatziki:
  • whole avocado,
  • medium cucumber,
  • 2 cloves of garlic,
  • 1/2 a small onion,
  • lemon,
  • tablespoon of fresh spices,
  • 1/4 cup of Greek yogurt,
  • sea ​​salt,
  • Pepper.

How to prepare meatballs:

Onion and garlic are finely chopped and mix with ground beef. Then add the grated rind of ½ a lemon, oregano, coriander, cumin, a pinch of salt and a little pepper, stir. From the prepared mixture make meatballs and put them in a baking pan lined with baking paper. Bake in a pre-heated oven at 180 ° C for about 25 minutes.

For the tzatziki:

Peel avocado and mash with a fork. Cucumber, garlic and onion finely chopped and mix with avocado. Add finely chopped dill, lemon juice, Greek yogurt, salt and pepper and all the stir together. Serve tzatziki with meatballs.

Salmon with mango and avocado

Whole 30 diet wholeheartedly recommends eating fish, here is another great recipe:

You need:
  • 450g of salmon fillets,
  • sea ​​salt,
  • red pepper,
  • a small red onion,
  • 2 slices of lemon,
  • juice of 1/2 lemon,
  • teaspoon olive oil
  • half an avocado,
  • one mango,
  • parsley,
  • thyme,
  • Pepper.


Mango, avocado, peppers and tomatoes, cut into cubes and insert in a deep pot. Then season with salt, drizzle with lemon juice and olive oil, and gently mix with a wooden spoon. Fish with salt and pepper and place in a baking pan lined with baking paper. Add lemon slices, sprinkle with thyme and parsley. Bake in preheated oven at 200 ° C for about 10 minutes. Serve together.

How the menu for dinner looks like?

Omelet with avocado and tomato

  • 1/4 avocado,
  • medium tomatoes,
  • tablespoon of coriander or parsley,
  • lemon,
  • a pinch of sea salt,
  • 3 eggs.


Mix eggs well. Avocados and tomatoes cut into bigger pieces. In a heated Teflon pan place the eggs and cook them over low heat. From top arrange half of tomato and avocado. Sprinkle with lemon juice and parsley and cover with the second half of the omelet. Leave briefly over low heat and serve warm.

Chicken with spinach

You need:
  • 500g of chicken white meat,
  • 300 g of spinach,
  • Onions,
  • 300 g of button mushrooms,
  • 5 cherry tomatoes, sea salt,
  • pepper,
  • olive oil,

Preparing the recipe:

Spinach is stewed briefly in olive oil. In the same pan sauté mushrooms cut into slices. Add salt and pepper to white meat and sprinkle with caraway. Put everything in a baking pan lined with parchment paper and bake at 200 ° C until golden brown.

In a bowl mix spinach, mushrooms, cherry cut in half, onion cut into crescents. Pepper and salt are added and gently stir with a wooden spoon. Serve with white meat.

Scottish eggs

Whole 30 diet for dinner proposes another remarkable recipe.

You need:
  • 500g minced meat,
  • Salt
  • pepper,
  • 1 tablespoon of bread crumbs.
  • parsley,
  • sage,
  • 6 eggs.


Cook eggs so that there are still soft inside. Mix the minced meat, a pinch of salt, a little pepper, parsley and sage. Put in the refrigerator and let it stand until the eggs cool down. Peel them and wrap around each mixture of minced meat. If desired, roll in bread crumbs a bit, put a baking sheet lined with parchment paper. Bake in a well preheated oven at 180 ° C for about 20 minutes.

What are the opinions of nutritionist?

Nutritionists compare the concept of 30 whole diet with the Ludo board game. Many of them (I consider this method of weight loss as a marketing gimmicks. When the whole story involved celebrities, the whole thing becomes much more serious and complex.

Questions like does this diet reduces 15 kilograms are not uncommon. Fad, spectacular results, video testimonials, first-hand experience - sounds familiar? Unfortunately we live in this world. Nutritionists do not like this kind of superficial approaches.

Removing the whole food groups such as dairy products and legumes carries with it certain risks. Namely, it can lead to serious lack of calcium in the blood, which is extremely dangerous. This is certainly no justification, because every nutritional deficiency can cause a long-term damage.

Additionally, whole 30 diet is quite strict, in which they all agree. Namely, according to the diet a breach of any rule - take a piece of cake, a sip of milk, will return you to the start. Many people do not like it, but if you want success you have to be strict. We recommend our earlier article: how to lose weight in the fastest way possible.