Losing Weight in 30 Days – Whole 30 Diet! Too Rigorous?

losing weight in 30 days

A diet 30 days was designed by American nutritionists nine years ago (2009). Its creators, Dallas and Melissa Hartwig, argue that this diet can completely reset your body.

In addition to losing weight, you will improve your blood count, preserving the health of your digestive tract and alleviating pain. But is losing weight in 30 days really possible? Sure it is! Keep reading!

Whole 30 diet quickly achieved great success and became a real hit in the world. She attracted celebrity stars and athletes, first on the American continent, and later on spreading globally.

Famous NBA basketball players Lebron James and Kobe Bryant underwent this diet for a month and the results were not missed. Below find out what is actually a diet 30 days, and what are its basic rules. I have prepared an interesting menu, stay with me.

Whole 30 Concept of Weight Loss

Whole 30 is not a classic diet, but a lifestyle change for your organism. This concept is applied for a month and aims to completely “reset” the body. Its creators believe that the consumption of sugar, various cereals, dairy products and legumes are not desirable.

Namely, this adversely affects the weight, energy and stress resistance. Therefore, a point should be placed on unhealthy wishes and habits. Diet 30 days, in addition to accelerating metabolism and helping weight loss, establishes the perfect balance of the entire immune system.

This diet improves blood count, preserves the health of the digestive tract, and alleviates a variety of pains. First of all, it is thought of pain in the neck, back, shoulders, migraines and pms disorders. After a month, you will have more energy, you will be less tired and better.

Important note: Fully ejection of foods such as legumes, milk and dairy products, as well as sugar is not good. This can cause a variety of nutritional deficiencies in the body.

Therefore, it is very important to bring in sufficient quantities of fruits, vegetables and proteins. They are rich in certain carbohydrates and sugars. In this way, you will successfully replace the foods you have ejected from the diet.

Whole 30 Diet – Rules That You Should Respect

Here’s how you need to conceive your menu.

1. Allowed foods during the dietwhole 30 diet menu

MEAT: chicken or turkey is recommended once a week, and red meat much lower.

FISH: you can eat it twice a day, all types are allowed. The most popular are fatty fish, such as tuna and salmon.

SEA PLANTS: consume them frozen, once a week.

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

OILS: olive oil and beet oil.

BONE FRUIT: almonds, hazelnuts, Brazilian walnut, pistachios and Indian walnut are allowed – the most one hand daily.

EGGS: if you eat the yolk, you are allowed a maximum of two eggs per day. If you eat only the whiteness – you can eat them in unlimited quantities.

DAIRY PRODUCTS: skim milk or yogurt, max. 100 ml daily, or 150 g soft cheese.

DRIED FRUIT: whole 30 diet allow one handful of naturally dried fruits, not candied, and only afternoon.

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

VINEGAR: white, balsamic, apple.

SALT: in moderate amounts.

2. Prohibited foods during the diet

BREAD AND PASTRIES: white and integral flour are prohibited. After 30 days, you can eat one piece of whole grain bread, and only afternoon.

PASTA: regardless of whether it is white or integral flour, these products should be thrown out completely. After a month, once a week you can introduce an integral flour pasta.

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

PORK MEAT: A diet 30 days except it does not allow the use of dried meat products.

LEGUMES: beans of all kinds, peas, soybeans, hazelnuts, lentils and peanuts.

CEREALS: wheat, barley, oats, rye, corn, millet, rice, cheese, amaranth, buckwheat.

Diet 30 days does not allow alcohol, margarine and sunflower oil.

30 Days Diet Menu for Breakfast

I have prepared 3 great breakfast prescriptions that recommend a whole 30 diet.

1. Smoothie of carrots


  • 1 cup of chopped carrotscarrot smoothie
  • frozen banana,
  • 1.5 cups of almond milk,
  • 1/4 cup of raw Indian walnuts,
  • 1 teaspoon vanilla extract,
  • 1/2 teaspoons of cinnamon,
  • 1/4 teaspoon of ground ginger,

How to make a smoothie: Immerse the Indian nut in water and leave for about two hours. Blend your carrot, banana, almond milk, processed Indian walnut, vanilla, cinnamon, ginger. Mix until smooth.

2. Salad with tuna


  • an avocado,
  • whole lemon,
  • 1/2 less red onions
  • parsley leaf,
  • 150 g of tuna,
  • salt,
  • pepper.

Preparation of salad:

Avocado exfoliate and cut out tightly. Cut the onion nicely and join the avocado. Then mix everything with tuna, lemon juice, salt and pepper. Add the finely chopped parsley and fill the avocado with the prepared filling.

3. Green smoothie with chia seeds


  • A full handful of spinach,
  • whole avocado,
  • lemon,
  • a spoon of chia seeds,
  • one spoon of vanilla extract.

Preparation of smoothie

Sink chia seeds in water and left overnight. Peel the avocado and cut it evenly into cubes. In the blender, mix avocado, spinach, vanilla, lemon juice and chia seeds. When you smell a smooth mixture, the drink is ready for consumption.


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What to Eat For The Lunch?

Here’s what whole 30 diet suggests for your main daily meal.

1. Pumpkin soup

Components:pumpkin soup with apple

  • 1 medium pumpkin,
  • whole apple,
  • middle head of the black onion,
  • a piece of ginger,
  • one hot pepper,
  • 4 garlic cloves,
  • 2 tablespoons coconut oil,
  • 1/2 teaspoons of sea salt,
  • a liter of chicken broth.


Peel the pumpkin and apple and cut into cubes. Also, chop the hot pepper, onions, and the ginger. On melted coconut oil, briefly fry black and white onions, and add pumpkin, apple, ginger and hot peppers.

Cover and cook for about 10 minutes in a low heat. Then pour chicken broth, salt, cover and cook for another half an hour. Remove from the stove mix the vegetables with a hand mixer.

2. Beefburger with tzatziki

For burgers:

  • 450 g of minced beef,
  • half of the head of the onion,
  • 2 garlic,
  • half a lemon,
  • a spoon of fresh oregano,
  • a teaspoon of ground coriander,
  • 1/4 teaspoons of cumin,
  • sea salt,
  • pepper.

For tzatziki:

  • whole avocado,
  • medium cucumber,
  • 2 garlic,
  • 1/2 smaller heads of the black onion,
  • lemon,
  • a spoon of fresh dill,
  • 1/4 cups of Greek yogurt,
  • sea salt,
  • pepper.

How to prepare burgers:

Chop black and white onions, and mix with minced beef. Then add the half lemon bark, oregano, coriander, cumin, salt and a little pepper and stir. From the prepared mixture, make burgers and hand them in a baking casserole covered with baking paper. Bake in the oven at 180 ° C for about 25 minutes.

How to prepare tzatziki:

Peel the Avocado and crush it up with a fork. Cucumber, white and black onions, chop and mix with avocado. Add finely chopped dill, lemon juice, Greek yogurt, salt and pepper and mix well all together. Serve the tzatziki with the burgers.

3. Stuffed eggplant


  • 2 large blue eggplant,
  • 2 teaspoons of sea salt,
  • 500 g of minced beef,
  • 2 medium tomatoes,
  • head of black onion,
  • 2 garlic,
  • a spoon of parsley,
  • 2 teaspoons of coconut oil,
  • pepper.

Preparation of the recipe:

Chop black and white onions and fry it on coconut oil. Then add the meat and tomatoes cut into cubes. Put in salt and pepper, so slowly stir in a low heat. Cut the eggplant halfway, take out the middle of it and cut it into dice and add to the meat.

Insert the finely chopped parsley and cook for about five minutes. Fill half the eggplant with the prepared filling and place them in a baking tray covered with baking paper. Bake in a heated oven at 200 ° C for up to 30 minutes.

Menu For Dinner

1. Omelet with avocado and tomato


  • 1/4 avocado,
  • medium tomato,
  • a spoon of coriander or parsley,
  • lemon,
  • sea salt,
  • 3 eggs.


Eggs and salt mix well. Avocado and tomatoes cut into large pieces. Place the eggs in the warm teflon saucepan and bake them in a low heat. Top up a tomato and avocado from above. Sprinkle with lemon juice and parsley and switch over to the other half of the omelet. Leave briefly on light fires and serve warmly.

2. Chicken with spinach

Required:chicken with spinach

  • 500 g of chicken white meat,
  • 300 g of spinach,
  • Red onion,
  • 300 g of champignons,
  • 5 cherry tomatoes,
  • sea salt,
  • pepper,
  • olive oil,
  • cumin.

Preparation of the recipe:

Spinach briefly pour on olive oil and leave it on the side. In the same frying pan, cook mushrooms cut into slices. Wash white meat, add pepper and sprinkle with cumin. Put everything in a baking sheet covered with baking paper and bake at 200 ° C until it ruddied.

Mix in a bowl spinach, mushrooms, cherries cut into halves, onions cut into half. Add salt and pepper, and gently stir with a scoop. Serve with white meat.

What Are The Opinions of The Nutritionist?

Nutritionists ‘ruthless’ of the whole 30 concepts compare with the children’s game, man does not get angry.

Too many of them (except the author), this weight loss method is just one more in a series of marketing tricks. When famous characters become involved in the whole story, the whole thing becomes much more serious and complex.

Questions of a type do this diet can help to melt 15 pounds are not a rarity. Spectacular results, video testimonies, first-hand experience – does it sound familiar? Unfortunately, in such a world we live in. Nutritionists do not like such superficial approaches, and almost everyone will confirm this.

Ejection of whole groups of foods such as dairy products and legumes brings with it certain risks. Namely, there may often be a serious lack of calcium in the blood, which is extremely dangerous.

This certainly does not have any justification, because each nutritional deficiency in the long term is harmful.

With all the above, the whole 30 diet is quite strict, in which everyone agrees. Namely, if you break the least rule – you take a piece of cake, a sip of milk, you go back to the beginning. This does not appeal to many, but if you want success as claimed by the authors, you must adhere to it and adhere to it.

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