在尝试全30饮食之前，要知道的10件事

Created by Melissa Hartwig (and her then-husband) in 2009, the Whole30 diet is a 30-day plan that消除食物群哈特维格声称“在心理上不健康，激素不平衡，，，，gut-disrupting [and]炎症。”

然而，US News & World Reportranked it 37 out of 40 on its list of Best Diets (compared to number 1短跑），部分原因是没有科学研究可以支持有关该计划的主张。这是注册营养师希望您在开始完整30之前就知道的。

With no sugar, dairy, grains, alcohol, beans, legumes or preservatives like carrageenan, MSG and sulfites, “Whole30 offers a way to step back and take a look at what types of food you are really eating,” saysSidney Fry，RD和James Beard获奖食品和营养作者。“它削减了盒装，加工的票价，使您真正专注于他们整体自然形式的食物。”通过阅读标签并了解您真正饮食的东西，即使您不继续整个计划，您也可以决定进行一些更改。

“减少某些食物，您可能会注意到哪些食物对您产生负面影响，”Mascha Davis，，，，MPH, RDN. Any signs something is off — an upset stomach,bloating，气体，疲劳，头痛等 - 可能意味着您最好避免食物。尽管如此，如果您担心任何食物敏感性或过敏，最好还是咨询医生或注册营养师。

“This program relies heavily on准备进餐而且不能很好地措手不及，如果您经常旅行，这可能是一个问题。”弗莱说。她建议保持小吃such as nuts, hard-boiled eggs and apples with packets of almond butter on hand at all times.

The Whole30 plan banssugarand人造甜味剂。虽然您可以在网上找到合规的甜点食谱，但这些食谱狗万买球网址并非每晚都可以享受。如果您渴望一些甜蜜的东西，建议使用一块水果（也许有一些杏仁黄油）。弗莱说：“可能需要几天的努力，但是您的味蕾将慢慢开始对糖更敏感，甚至可能开始渴望少渴望它。”

不幸的是，并不是每个人都在味蕾和渴望中经历“重置”。此外，“这种饮食不太可能养成健康，可持续的习惯，”戴维斯说。“只要有很多限制，这种限制往往会适得其反，并可能导致人们对所缺少的食物暴饮暴食甚至暴饮暴食。”

Once the 30 days are over, you may maintain some of the positive changes to your diet, but it’s more probable that you revert right back to your original eating habits — or you could even go hard on the ice cream and cocktails you’ve been avoiding. “Whenever people go back to eating normally after restricting, they tend to regain weight,” Davis explains.

弗莱说：“许多人抱怨经历宿醉或类似流感的症状，或者只是感觉到了。”根据该计划的初期，头痛，疲劳和情绪波动很常见。Whole30 timeline。

豆类、全谷类、大豆和乳制品提供nutrients such as fiber, iron, zinc, phytochemicals, protein, vitamin D and calcium. “Cutting all of these out can cause imbalances. You might lack essential nutrients if you cut out all of those food groups,” Davis says. Talk to your doctor or a registered dietitian to see if you should consider taking any supplements if you decide to do Whole30.

“It’s almost impossible to go out with friends and enjoyrestaurant mealson the Whole30 diet,” Davis says. That’s because it’s difficult to find items on menus without sugar, grains, legumes, dairy, carrageenan, MSG and sulfites, and you’ll likely have to ask lots of questions. Since alcohol is banned, it’s probably better to turn down happy hour invites for the next month and find a supportive community online.

What happens after 30 days? “If you’re feeling great, it’s often unclear as to how or when you should start eating some of the foods you’ve eliminated,” Fry says. “If you choose to continue to avoid these foods, there’s less guidance on how to structure your diet to make sure you’re getting enough fiber, zinc, iron, vitamin D and calcium from whole foods.” Again, if you wish to continue any of these dietary changes, talk to a registered dietitian to be sure your nutritional bases are covered.

Although there’s a lot of social media backing for this diet, there’s not a lot of support from experts. “This diet plan is restrictive, complicated and can’t be sustained long-term — it’s not even meant to be followed beyond 30 days,” Davis says. “I always recommend that my patients find a diet that works for their entire life that can be personalized to them.”