Amazing Whole30® Diet – How to Reset/Detox Your Body and Lose Pounds Without JoJo Effect (12 recipes)

Whole30® Diet or Diet 30 days was designed by American nutritionist before exactly seven years (2009). Its creators Dallas and Melissa Hartwig, according to this way of eating can completely reset your body. Besides you will take off the pounds, will improve the blood work, will preserve the health of the digestive tract and alleviate pain.

 

Whole 30 diets are quickly achieved great success and became a hit in the world. Attracted famous celebrity stars and athletes, primarily in the Americas and later and spread globally. The famous NBA players LeBron James and Kobe Bryant have subjected to this diet a month ago and the results were there.

Below, find out what is actually the diet for 30 days, and which are its basic rules. We have prepared and interesting menu, stay with us.

Whole 30 concepts of weight loss

Whole 30 is not a classic diet, but life changes for the benefit of your body. This concept applies for a month and aims to completely “reset” the body. Its creators believe that consuming sugar, various cereals, dairy products and legumes are not desirable. In fact, it adversely affects the weight, power, and resistance to stress. Therefore, we should put an end to unhealthy desires and habits.

Diet for 30 days, except that, speeds up the metabolism and helps weight loss, establishes the perfect balance of the entire immune system.

This diet improves blood count, preserves the health of the digestive tract, and relieves various pains. This primarily refers to pain in the neck, back, shoulders, migraines and PMS problems. Already after a month, you will have more energy, you will be less tired and better mood.

Important Note: Fully discharge foods such as pulses, milk and dairy products, and sugar is not good. This can cause a number of nutritional deficiencies in the body. It is therefore very important to drink sufficient quantities of fruits, vegetables, and proteins. They are rich in certain carbohydrates and sugars. In this way, you will successfully replace the foods that you are out of the diet.

Diet one month plan 

Here’s how you conceive your menu.

Allowed foods during the diet

Meat: recommended chicken or turkey breast once a week, while red meat is rarer.

Fish: You can eat twice a day, allowed all kinds. Most preferred fatty fish, such as tuna and salmon.

Seafood: eat them frozen or in brine, once a week.

Fruit and Vegetables: 30 days diet includes all kinds of fruits and vegetables with meals or as a snack.

Oil: olive and rapeseed oil.

Nuts: are allowed almonds, hazelnuts, Brazil nuts, pistachios, and cashews – most a handful a day.

Eggs: if you eat the yolk a day are allowed a maximum of two eggs. If you eat only egg whites – you can eat in unlimited quantities.

Dairy Products: skim milk or yogurt, a maximum of 100 ml per day, or 150 g of cottage cheese.

Dried fruits: whole 30 diet allows a handful of natural dried fruit, candied not, and only in the morning.

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

Vinegar: white, balsamic, cider.

Salt: in moderation.

Prohibited foods during the diet 

Bread and Pastry: prohibited and white and whole wheat flour.
After 30 days you can eat a slice of bread from whole grains, and only in the morning.

Pasta: regardless of right of white or whole-wheat flour, totally be out of the products. After a month once a week you can import pasta from whole-wheat flour.

Sugars and sweeteners: white, yellow, coconut sugar and one of sugar cane, as well as honey, maple syrup, agave syrup.

Pork: diet 30 days unless it does not allow the use of cured meats.

Pulses: beans of all kinds, peas, soybeans, chickpeas, lentils, and peanuts.

Grains: Wheat, barley, oats, rye, corn, millet, rice, sorghum, amaranth, quinoa, buckwheat.

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

Diet 30 days breakfast menu

We have prepared four perfect recipes for breakfast, which recommends the whole diet for 30 days.

Smut carrot

ingredients:

  • 1 cup grated carrots
  • frozen banana,
  • 1.5 cups of almond milk,
  • 1/4 cup raw cashews,
  • 1 teaspoon vanilla extract,
  • 1 tablespoon of hemp seed
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground ginger,
  • 1/8 tsp ground cloves.

How do smut:

Cashews dive into the water and let stand for some two hours. In a blender, therefore, deliver carrots, banana, almond milk, filtered cashews, vanilla, hemp, cinnamon, ginger, and cloves. Mix until a smooth mixture.

Tuna Salad

ingredients:

  • an avocado,
  • whole lemon,
  • 1/2 small onion parsley,
  • 150 g of tuna,
  • Pepper.

Prepare salad:

Avocados clean and finely chop. Onions finely chop but unite with avocado. Then mix all with tuna, lemon juice, salt, and pepper. Add the finely chopped parsley and with prepared stuffing fill the avocados.

Frittata with smoked salmon

Another excellent proposal for a breakfast that we recommended a diet for 30 days, here’s what you need:

  • 1/2 teaspoon avocado or coconut oil,
  • 4 large eggs,
  • 100 g thinly sliced smoked salmon,
  • 1 tomato,
  • 1 teaspoon chopped chives,

Preparing the recipe:

Eggs with salt, mix well and pour into the heated pan with avocado oil. Fry gently until they begin to unhook from the pan. At the end add salmon and tomatoes cut into slices. Before serving, sprinkle with chopped chives.

Green smut with whose seeds

Ingredients:

  • A handful of spinach,
  • whole avocado,
  • lemon,
  • spoon with seeds,
  • one teaspoon of vanilla extract.

Preparing smoothies

Whose seeds dive in the water and leave overnight at rest. Avocado peel and cut into cubes evenly. In a blender, mix the avocado, spinach, vanilla, lemon juice and whose seeds. When you will get a smooth mixture, the beverage is ready for consumption.

What to eat for lunch during a diet?

Here’s what you diet 30 days is proposed for the main daily meal.

Pumpkin soup

ingredients:

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

Preparation:

Pumpkin and apple peel and cut into cubes. Hot pepper, onion, and garlic also fine chop and grind the ginger. On melted coconut oil briefly fry the onion and garlic, then add the pumpkin, apple, ginger, and chili. Cover and cook over low heat for about 10 minutes. Then add chicken broth, salt, cover and cook for another half hour. Get off the top and stick blender blended vegetables.

Stuffed eggplant

  • 2 large eggplants,
  • 2 teaspoons sea salt,
  • 500 g of ground beef,
  • 2 medium tomatoes,
  • onion,
  • 2 cloves garlic,
  • tablespoon parsley,
  • 2 teaspoons of coconut oil,
  • Pepper.

Preparing the recipe:

Onions and garlic finely chop fry but the coconut oil. Then add the meat and tomato diced. Add salt and pepper; cook so slowly over low heat. Eggplant cut each in half, scoop out his middle is cut into cubes and add to the pan with meat. Put the chopped parsley and cook for about five minutes. Prepared stuffing cream half the eggplant and arrange them in a baking pan lined with baking paper. Bake in preheated oven at 200 ° C for 30 minutes.

Salad with kale and apples

  • ingredients:
  • head cabbage,
  • lemon,
  • clove garlic,
  • sea salt,
  • 3 tablespoons olive oil
  • one onion,
  • 4 apples.

Prepare salad:

Savoy cabbage cut into strips, garlic , and apples into pieces. In the olive oil and fry the young garlic. Then add apples and simmer briefly. Remove the apples and onions in a bowl for the salad, add the kale, two tablespoons of lemon juice, grated lemon peel. Add salt and gently stir with a wooden spoon.

Meatball with tzatziki

For the meatballs:

  • 450 g of ground beef,
  • half an onion,
  • 2 cloves garlic,
  • half a lemon,
  • tablespoon fresh oregano,
  • teaspoon ground coriander,
  • 1/4 teaspoon cumin,
  • sea salt,
  • Pepper.

For the tzatziki:

  • whole avocado,
  • medium cucumber,
  • 2 cloves garlic,
  • 1/2 small onion,
  • lemon,
  • tablespoon fresh spices,
  • 1/4 cup Greek yogurt,
  • sea salt,
  • Pepper.

How to prepare meatballs:

Onion and garlic chop finely and mix with ground beef. Then add the grated rind ½ lemon, oregano, coriander, cumin, a pinch of salt and a little pepper, stir, however. From the prepared mixture say meatballs and put them in a baking pan lined with parchment paper. Bake in a pre-heated oven at 180 ° C for about 25 minutes.

For the tzatziki:
Avocado peel and mash with a fork. Cucumber, garlic, and onion finely chop and mix with avocado. Add finely chopped dill, lemon juice, Greek yogurt, salt and pepper and all the stir. Serve with tzatziki meatballs.

Salmon with mango and avocado

Diet 30 days wholeheartedly recommends eating fish, here’s another great recipe:

  • 450g salmon fillets,
  • sea salt,
  • red pepper,
  • a small red onion,
  • 2 slices of lemon,
  • juice of 1/2 lemon,
  • teaspoon olive oil
  • half an avocado,
  • one mango,
  • parsley,
  • thyme,
  • Pepper.

Preparation:

Mango, avocado, peppers and tomatoes, cut into cubes and insert in a deep pot. Then season with salt, drizzle with lemon juice and olive oil and gently mix with a wooden spoon. Fish with salt and pepper and place in a baking pan lined with baking paper. Through her put lemon slices, sprinkle with thyme and parsley. Bake in preheated oven at 200 ° C for about 10 minutes. Serve together.

How looks the menu for dinner?

Omelet with avocado and tomato

ingredients:

  • 1/4 avocado,
  • medium tomatoes,
  • tsp coriander or parsley,
  • lemon,
  • a pinch of sea salt,
  • 3 eggs.

Preparation:

Eggs and they mix well. Avocados and tomatoes cut into bigger pieces. In a heated Teflon pan place the eggs and cook them over low heat. From top to arrange half of tomato and avocado. Sprinkle with lemon juice and parsley switch the second half of the omelet. Leave briefly over low heat and serve warm.

Chicken with spinach

  • 500g chicken white meat,
  • 300 g spinach,
  • Onions,
  • 300 g button mushrooms,
  • 5 cherry tomatoes, sea salt,
  • pepper,
  • olive oil,
  • cumin

Preparing the recipe:

Spinach stews briefly in olive oil C and leaves it aside. In the same pan sauté mushrooms cut into slices. White meat with salt and pepper and sprinkle with caraway. Put everything in a baking pan lined with parchment paper and bake at 200 ° C until golden brown.

In a bowl mix spinach , mushrooms, cherry cut in half, onion cut into crescents. Add pepper and salt and so gently mix with a wooden spoon. Serve with white meat.

Scottish eggs

Diet 30 days us for dinner proposes another remarkable recipe.

  • 500g minced meat,
  • are,
  • pepper,
  • 1 tablespoon bread crumbs.
  • parsley,
  • sage,
  • 6 eggs.

Preparation:

Cook eggs so that there are fragile. Mix the minced meat, a pinch of salt, a little pepper, parsley, and sage. Put in the refrigerator and let stand until the eggs are cold. Pare them and wrap around each mixture of minced meat. If desired, roll in bread crumbs a bit, put a baking sheet lined with parchment paper. Bake in a well-preheated oven at 180 ° C for about 20 minutes.

What are the opinions nutritionist?

Nutritionists “cruelty” whole concept of 30 compared with the child’s play, man does not be angry. Many of them (I am the author), this method of weight loss represents only one of many marketing gimmicks. When the whole story involved and celebrities, the whole thing becomes much more serious and complex.

Questions guy off you diets 30 days 15 pounds are not uncommon. Fad, spectacular results, video testimonials, first-hand experience – sound familiar? Unfortunately, in this world, we live in. Nutritionists do not like this kind of superficial approaches and this will confirm the almost all.

Ejecting the whole food groups such as dairy products and legumes carries with it certain risks. Namely, it can lead to a serious lack of calcium in the blood, which is extremely dangerous. This is certainly no justification, because of every nutritional deficiency long-term damage.

Additionally, diet 3o days is quite strict, in which they all agree. Namely, after it, if you breach the minimum rule – take a piece of cake, a sip of milk, return to the start. This is many do not like it, but if you want success to the authors, would have to be specified and adhered to.


Author: K.S

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