I Lost 9 Pounds on the Whole30 Diet and Here's How
TikTocker Ziona Saavedra lost 9 pounds in one month on the Whole30 diet—but that's just one of many benefits she gained from the method. "The Whole30 isn't a diet, per se, but a nutritional reset," registered dietitian Jennifer Oikarinen told Banner Health. "It involves cutting out foods that are super hard to give up and focusing on whole, unprocessed foods." Saavedra shared her weight loss journey on special media, explaining exactly what she ate during the month and what her wellness routine looks like. "Regardless of the number on the scale, it's important to love your body throughout your journey," she says in a video. Here's how Saavedra lost 9 pounds and improved her overall health.
Chicken Fajitas
Saavedra made lots of home-cooked meals for her family during the Whole30 month, for example, delicious chicken fajitas. Chicken is an excellent source of quality nutrients. One cup of chopped chicken breast has a whopping 43 grams of protein!
Cauliflower Rice
Saavedra made lots of cauliflower rice during Whole30. "When it comes to nutrition, cauliflower is a superstar," Caitlin Terpstra, RDN, LD, tells the Mayo Clinic. "It's high in vitamins C and K and is also a good source of folate, which supports cell growth and is essential during pregnancy."
Pico de Gallo
Saavedra made her own pico de gallo with plenty of tomatoes. "I think tomatoes are about the most versatile of all the fruits and vegetables," registered dietitian Lara Whitson, RD, LD, tells the Cleveland Clinic. "They're also loaded with antioxidants and other nutrients, so there are some real benefits to eating tomatoes."
Guacamole
Saavedra loves making guacamole to go with her meals on Whole30. "[Avocados are] packed with good fats and fiber, which means they help you stay full longer," registered dietitian and certified diabetes educator Charlotte Roberts told Cedars-Sinai. "They're also a great source of vitamins."
Lots of Coffee
Saavedra drinks coffee throughout the day. "Both regular and decaf coffee seem to have a protective effect on your liver," says Johns Hopkins Health. "Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don't drink coffee."
So Much Energy
Saavedra found herself with steady energy throughout the day. She normally would nap when her kids were in school but found she didn't need it anymore. Even though she would lie down, she couldn't sleep and didn't feel the need for it.
No Post-Meal Slump
Saavedra didn't feel the usual tiredness after eating. Instead, food on the Whole30 diet energized her "instead of making me feel lethargic," she says. This also gave her energy throughout the day.
Nail Improvements
Saavedra stopped taking her hair, skin, and nails supplement because it had sugar in it (which is not allowed on the diet). "I have super crummy nails, they break easily," she says. But after Whole 30 her nails were long, shiny, and strong, she says.
Eliminating Sugar
Absolutely no sugar is allowed during Whole30, with one exception. 100 percent fruit juice is still ok, but any added sugars are not. This includes artificial sweeteners. "Whole foods do not contain added sugar," Rebecca Crumb-Johnson, MA, RD, CDCES, tells NorthLakes Community Clinic. "Increased sugar intake is related to increased risk of obesity, type 2 diabetes, fatty liver disease, and heart disease. Less sugar helps control blood sugars and lower bad fats in the blood."
No Alcohol
Alcohol is not allowed during Whole30, even for cooking. "Several studies have shown that reducing or eliminating alcohol long term can significantly decrease the risk of cancer, as well as heart and liver problems," Bethany Agusala, MD, tells UT Southwestern Medical Center. "But even a short break can make a positive impact on your health by lowering blood pressure, reducing stress, improving sleep, and, in some cases, losing weight."
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No Dairy
Dairy is not allowed during Whole30. "The plan has you eliminate foods that often trigger food allergies, intolerances, and sensitivities," Oikarinen told Banner Health. "Dairy and gluten, for example, are among the most commonly reported food intolerances."
Soy and Tofu
Soy and tofu products are off the menu during Whole30. "It's an effective way to learn whether you have food sensitivities," Sharon Jaeger, RD, tells the Cleveland Clinic. "Whole30 can be a good place to start if you're frustrated with how you feel on a day-to-day basis and think it might be related to food. It can help you figure out why your body is giving you signs and symptoms that something just isn't right."
No Grains and Gluten
Saavedra eliminated grains and gluten from her diet during Whole30. When people reintroduce both after the month has been completed, they might discover intolerances. This way, they know to avoid gluten in the future.
No Fried and Processed Foods
Saavedra gave up all fried and processed junk food during the Whole30 diet. "According to research, a high intake of processed and fast foods has been linked to overeating," Crumb-Johnson tells NorthLakes Community Clinic. "Whole food doesn't contain the sugars. Salt and flavorings added to processed foods can lead to eating more food than is needed."
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The Downside
Some cons of the Whole30 diet is you are restricting whole food groups. "Whole grains have essential nutrients, vitamins, and minerals, such as B vitamins, selenium, iron, and magnesium, that assist with turning food into energy," Oikarinen told Banner Health. "Dairy provides many nutrients, including calcium, vitamin A, vitamin D, and protein." Always talk to a doctor before starting any restrictive diets.
💪🔥Body Booster: Eliminating sugar and processed foods will give your health a boost, regardless of any weight loss.
