I like mini-welfare challenges or experiences because short term is usually applicable to most people. The Whole30 is a great example. It’s only 30 days and then you can go back to your old diet if you want. Easy!
What most people find at the end of 30 days is that they love their loved ones and want to be healthy, but then they have no idea what to do next.
In this post, I’m going to talk about what you can do after the full 30 months to keep that momentum going.
You probably already know how the full 30 program works. It is a Whole Foods diet where you end up stimulating, gut-damaging and inflammatory eating for 30 to 30 days to give the body health.
A break from some potentially annoying foods gives you the chance to see if any of these foods are causing health problems.
Avoid You During the Whole 30:
- Eating healthy “junk”
- Sugar (real and artificial)
- Additions such as keratin, MSG, or sulfites
If you don’t have one, I definitely recommend checking out the Whole30 Diet as a balanced, balanced way to discover a new way to eat.
What to Do After the Whole 30: Tailored Real Food Diet
Many people who try the Whole30 diet see health improvements (especially if they were previously eating a standard American diet) and want to see the health benefits.
There is no reason why you need to add extra foods to your diet. The Whole 30 diet includes all the nutrients your body needs, so if you are happy with this diet you can continue.
However, if you want to get some more food back, you can too. Just make sure they are real food! That means healthy protein and fat, lots of vegetables, and some fruits are important.
Come back easily
You already know what not to eat in the Whole 30 Diet There are some things you can add again:
While whole 30 ghee is allowed, butter and other milk products are not allowed. If you want to include milk in your diet, choose products that are from healthy pastures.
Milk can be a daunting subject because many health advocates do not agree on whether it is healthy or not. If milk causes health problems for you (such as difficulty losing weight), stay away from it. If not, you can eat it in moderation. In my family, we eat moderate amounts of raw, aged cheese and high fat milk such as butter and (raw) heavy cream.
The grain is that they are not essential for the diet. Any nutrients we can get from grains can also be found in protein sources, vegetables, and fruits (more easily and in greater quantities). But that doesn’t mean you can never eat cereal.
For many people who have autoimmune diseases or other underlying problems, it is best to avoid grains. But some people can tolerate grains in the diet. If you want to try adding grains to your diet, here are some guidelines:
- Choose ancient grains. Modern grains can be a problem for many because of the way they grow, harvest, and prepare. Ancient grains like acorns are more tolerant to many people.
- Prepare the grains well. This means germinating, soaking, and boiling them before eating. It helps break down anti-nutrients so they are easier to digest and are more nutritious.
- Eat moderated grains. Whether you love or hate cereals, the truth is that they are not a nutrient rich food. Low-fat cereals in the diet will exclude high-nutrient-rich foods like vegetables. Therefore, it is best to keep them in moderation if you are eating them at all.
You can also opt for gluten-free cereals if you have gluten problems. Many people cannot tolerate gluten and there is no harm in avoiding it.
It’s still better to stay away from processed sugar but you can add some natural sugar if you like (and if you can afford them). Healthy, natural sugars include:
- Maple syrup
- Pure honey
- Coconut sugar
- Dry fruit
These natural sweeteners have some health benefits, making them a better choice than processed sugar. However, at the end of the day, sugar is sugar, and not very healthy.
We try to make sweets occasionally treats and focus on eating fruit instead. I also use stevia occasionally and many people can add it back without any problems.
After the full 30 you want to re-add alcohol to your diet. Smaller amounts of alcohol in the extract and used in cooking are generally fine for most people. As far as drinking alcohol, moderation (and a variety of alcoholism) is key.
Research shows that moderate amounts of alcohol, in particular, can have health benefits. Too much alcohol, on the other hand, can be unhealthy. I personally prefer to live exclusively with less alcohol.
Eating healthy “junk”
When doing Whole30, people are encouraged to refrain from trying to deal with Whole30 legal food. For example, coconut milk ice cream, almond flour pancakes, or cabbage crust pizza.
The reason for this is to maintain a healthy eating mind and sometimes avoid the obsession with which we can get treatment and junk food. In other words, the freedom to eat. Freedom from emotional connection with food.
But when your 30 is over, you may know that you can add some of those behaviors (for example birthdays) when you’re really worth it. These healthy “junk” foods may include:
However, if you find yourself relying too much on these healthy “junk” foods, you may want to avoid them or put strict rules around them (for example, only birthdays and holidays).
Eat food again. How to prepare
One of the great things about the challenge of fitness like Total 30 is that it gives you the opportunity to see how “foods” affect your body, even your healthiest things. After the whole 30 you can see that you feel better not eating dairy or you may feel better not eating whole grains.
When adding back foods after the entire 30, be sure to add them slowly. Adding one meal at a time is a great way to tell if this food is bothering you. If you add more than one food group at a time, it can be difficult to know which foods are causing your side effects.
After your Whole30 you can decide which whole diet makes you feel healthy and vibrant and what doesn’t. You can decide to eliminate them or just eat them occasionally. Health is very personal. Creating new time will be different for everyone, and that’s fine!
Other ways to continue a healthy lifestyle after the full 30’s
A healthy diet is very important for good health, but healthy habits keep everything going. Here are some ways to improve your health for the long haul.
With food types, the time you eat is really important to your health. Dr. Sachin Panda and his researchers have found that increasing the fasting time to at least 12 hours at night and limiting the time to 8 to 12 hours a day can have many health benefits. *
- Better weight
- Healthy metabolism
- Healthy heart
- Improved blood sugar regulation
- Less inflammation
- Healthy liver function
Dr. Panda recommends eating at the same time every day (and fasting at the same time) as well as eating to support circadian rhythm. This means eating during the day and slowing down as darkness approaches.
It is worth noting that when the benefits of TRE have been thoroughly researched, these studies are mostly male. Women’s health expert Alyssa Wetty has suggested in this podcast that women don’t exceed 12 hours in their reproductive years, or it can negatively affect natural hormone locks.
go forward! There are many ways exercise can improve your health. Prioritize regular exercise. You don’t have to (and probably shouldn’t) go to the gym for an hour every day, but light workouts can have many benefits for 10 to 20 minutes a day.
Sleep is one of the most important aspects of good health. Lack of sleep can eliminate the benefits of a good diet and exercise plan and may even put you in a pre-diabetes state.
Most adults need 7 to 9 hours of sleep every night and most of us don’t get it. There are plenty of things we can do to make it easier to get enough sleep.
- Sleep in bed at 10PM every night
- Make sure your room is really dark
- Keep the temperature below 68 degrees
- Avoid blue light at night to balance circadian rhythms
As a mom, I know it can be hard to get the sleep we need, but it’s so important! I will discuss it (with other experts) More Important for diet or exercise.
Reducing mental stress
Reducing stress is also an important aspect of good health. In fact, unmanaged stress can also ruin a healthy diet and exercise plan.
Stress raises stress hormones and suppresses the immune system. High stress hormones do not enable the body to digest and properly integrate food. It can also affect blood sugar and cause weight gain or pre-diabetes.
So, find a way to relax each day. Spending time outdoors, talking with friends and family, doing or doing light workouts, praying, or any other activity that gives you a sense of calm are ways you can make your day a part of the rest.
From our food supplies to our personal care products, cleaning products and more, chemicals are everywhere. Removing more of them can help the body function better and detox the chemicals that need to be in contact. Find my best tips for living a natural life.
What to Do After the Whole 30: Bottom Line
You’ve probably worked hard to cut unhealthy foods. You have focused on indicating physical fitness and dietary intake. Congratulations! Let’s go After the full 30 is the best time to make lasting diet and lifestyle changes. These tips will help keep you on the path to health and fitness.
Are you a complete 30? What diet changes have you made (and which you haven’t)?
This article was edited by Dr. Scott Soares, MD, Medical Physician and Family Director of Medical MD. As always, this is not personal medical advice and we recommend that you talk to your doctor.