If you've been seeing the term Whole30 around and have no idea what it means, welcome. This is a safe space.

It's 2019 and we have no shortage of trendy diets, so it can be a little hard keeping up. Although the Whole30 diet was first created in 2009, it has been gaining a lot of traction recently – the diet saw a spike in Google searches around the new year.

Don't worry, fam. We're here to help you get in the know so the next time one of your Instagram friends is hashtagging their badly lit meal photo #Whole30, you'll know exactly what they mean. 

What is Whole30?

Whole30 is a nutrition plan created by Melissa and Dallas Hartwig that requires a 30-day commitment. It's not meant to be a diet you stick to forever, but rather a formula to help people clearly see how certain foods affect their health and offer a way to revamp daily dietary habits.

More: Keto, Paleo and Whole30: Chipotle offers a new line of 'lifestyle' bowls for dieters


The diet isn't so much focused on weight loss as it is more about resetting your system and getting people on a healthy lifestyle track. One of the rules of Whole30 isto stay away from a scale. There's no weighing yourself during these 30 days.

What are the Whole30 rules?

First and foremost, you have to commit to 30 days, and there are no "cheat" days. 

Whole30 asks that you cut out added sugars, alcohol, dairy, grains, legumes and junk and processed food. You are allowed to eat whole foods, including meat, vegetables, natural fats, seafood and some fruit. 

There are some exceptions to these rules. Although salt contains sugar and vinegar has alcohol, those items are allowed, for instance.


You're also not allowed to recreate your favorite treats so that they're Whole30 compliant. So no making brownies from avocados or cauliflower-crust pizza.

Ali Webster, a registered dietitian and Associate Director of Nutrition Communications at International Food Information Council Foundation, says the Whole30 plan is not a surefire way to fix anyone's diet, and it may affect people's relationship with food. 

"I don’t advocate for someone to strictly follow it forever, but it may be an option for people who want to refocus their diets on whole foods or figure out if there are specific foods that may be behind some of the physical or emotional issues that they’re struggling with," Webster told USA TODAY.

What are the Whole30 benefits?

Hartwig claims that the majority of Whole30 participants, 95 percent of 2,000 people surveyed, reported weight loss.


Webster recommends that the reintroduction portion of the diet be done with a registered dietitian who is experienced in elimination diets. They can help with analyzing your results and advise you on the timing and order of introducing food groups back into your diet.

"This approach can make it easier to identify which foods can cause physical or emotional symptoms and which do not, therefore diversifying the diet but still pinpointing which foods a person can or should eat less of or eat only on special occasions," said Webster.

The advantages of the diet may extend beyond the physical though. Whole30 creators claim that you can improve your blood pressure, improve your mood and gain self confidence by committing to the program. 

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