BOOM: you made it. Drop the mic and leave.
Virtual high five.YOU FREAKING DID IT. Itβs no joke cutting out that seemingly huge list of foods that all your friends munch/sip on day after day while youβre sticking to your real food ways for a month. What were your wins? Your non-scale victories like sleeping awesome, waking up with tons of energy, hitting huge PRβs in the gym? Write those down: thoughts, experiences, any changes you noticed over the last 30 days – and come back to them for reference in the future. But now: Time to celebrate!
UPDATE: IβM NO LONGER CREATING ANY NEW WHOLE30 CONTENT.Β LEARN WHY IN THIS NEW PODCAST EPISODE: I QUIT WHOLE30.
That being said…itβs the Super Bowl this weekend. WHOβS READY TO BINGE EAT ALL THE SWEET/ALCOHOLIC/FRIED/GLUTEN-FILLED THINGS WE COULDNβT EAT FOR THE PAST 30 DAYS?
Woah there, tiger blood. Hold your horses.
Let me tell you, if thatβs your mindset right now, I highly suggest you change that. Or prepare for impending doom (and not actually fixing your relationship with food like you set out to do). Seriously though.
Want to make the most out of the 30 days of hard work you just put in on your health, your habits, and your relationship with food? Donβt throw all the stuff you learned about your body and the foods that work well for you out the window by eating all those foods youβve been missing on Day 31. Check out these Whole30 Reintroduction Tips & Mistakes PLUS my advice for what-the-heck-to-do on Day 31. #2 may surprise you!
REINTRODUCTION MISTAKE #1: ON Day 31, You EAT ALL THE THINGS.
In 6 Whole30 Mistakes You Might Be Making, Tip #6 talks about being really bored with your food and all you do is fantasize about day 31 and how youβre going to eat #allofthethings? Well, prepare for #allofthesymptoms.
Remember days 2-3, βthe hangoverβ of the whole30? Imagine that tenfold. Especially if you OD on sugar, gluten, or booze in the days after your Whole30 here. Iβm not trying to be the bad cop here, just being realistic! Been there, done that. And itβs not fun AT ALL. And unless you particularly like to be doubled over in bed/tied to the toilet for a couple days. Sorry not sorry TMI, but itβs totally true. Iβm just the friend whoβs warning you in advance – this isnβt something that might happen, this is something that absolutely WILL happen, if you choose that route.
This is exactly why the Whole30 folks donβt recommend doing a Whole30 so it will end right before a big event, like a wedding, thanksgiving, christmas, your birthday…which is basically a guaranteed failed reintroduction and massive Charlie Sheen-style hangover.
Letβs be clear: it IS definitely time to reward yourself in some way for accomplishing this! I just wouldnβt recommend faceplanting into a gluten, cheese, sugar, grains, and other-things-you-cleared-out-of-your-system for the past 30 days filled pizza. Right now, that thing is a WMID to you (weapon of mass intestinal destruction) to you.Β
MISTAKE #2: Your Whole30 becomes a βWhole100, Whole200, Whole365…β
As the program clearly states, the Whole30 is NOT supposed to be a βWhole365β. The whole idea is to cut out these specific foods for 30 days (or maybe a little longer, if youβre still struggling with specific symptoms), and then to systematically reintroduce certain foods to see if/how you react to them. Then, you can find out which foods work best for you, which you should probably only sometimes eat on your birthday or when its reaaaallyyyy worth it (hello, Grandmaβs chocolate chip cookies or Thanksgiving Apple Pie. YES), or maybe some that you should really never. EVER. eat because they make you feel like you want to crawl into a hole and die.
Sure, you may feel freaking fantastic at the end of your Whole30 (donβt we all??). You may want to extend it a few weeks, if youβre still dealing with some pesky symptoms, digestive issues, or have an autoimmune disease and have figured out that is is working really, really well for you. Or maybe, youβre still having sugar cravings, or didnβt quite see the results you wanted. Totally fine to keep going for a bit! But following the rules to the T for your whole life? No sugar in literally anything ever? Totally not sustainable, and borderline orthorexic.
Part of the goal of the Whole30 is to help you live WELL. To be used as a tool figure out what works best for you, and what you can get away with without feeling like sh*t. Whole30 guidelines arenβt supposed to be realistic for you to hang on to forever. Itβs nice to enjoy going out with friends and having a drink or two, or going out to dinner and not worrying about having to ask about every single ingredient in a dish. Itβs hard enough for me to go to restaurants as it is, having celiac AND being lactose intolerant. No one is encouraging you that you canβt ever drink or have sugar or any other of your favorite foods you cut out for Whole30.Β
See this podcast for more on this: Stop doing the Whole30. Or So many of them, anyway.
MISTAKE #3: You OD on sugar. Oh hey there, Sugar Dragon! (Not) Nice to see you again.
Remember days 2-3, βthe hangoverβ of the whole30? The head-pounding, vision-blurring, holy mother how am I going to get out of bed today feeling? Imagine that tenfold. The sugar hangover is REAL, people. And although you might not experience the same digestive issues you would from inhaling a whole pizza, pint of ice cream and 6-pack of beer on day 31, this one ainβt gonna be pretty either.
Since itβs Day 31, weβre not dealing with SWYPO anymore. But even paleo, gluten and dairy-free treats with reasonable amounts of sugar in them are going to be like crack to you right now, and your body ainβt gonna be too happy about it. Remember βfoods with no breaksβ? Here they are. After my first Whole30, I didnβt follow a reintroduction protocol at all… A couple days after I finished, I decided to bake some paleo chocolate chip cookies with my best friend – nothing totally crazy, not even a ton of sugar in the whole batch – but I could. Not. Stop. I ate some dough (obviously, as one should when making cookies, right??), and then a couple cookies after they came out freshly baked and still warm from the oven.
Ohhhhh. I savored that first cookie, and then basically faceplanted into the rest of the batch. The next two days? I felt like Iβd drank a fifth of liquor. The sugar hangover is NO JOKE, folks. And what happened next? I went on a total sugar bender fueled by my newly awakened sugar dragon that lasted for WEEKS. 0/100 DO NOT RECOMMEND. Especially right after having (planned) foot surgery sooo I was stuck sitting on my butt for weeks while my leg was in a cast and my sugar dragon was raging.
MISTAKE #4: You Combine Multiple Non-Whole30 foods into your reintroduction.
Okay, okay. I KNOW youβve been craving that peanut butter and jelly sandwich on your traditional whole wheat (or white) bread /gluten-free cinammon roll from your favorite bakeryΒ Β since day one, and youβre just about ready to inhale that thing. But before you take your first bite, hear me out.
First off – this is a MUCH better choice than our #1 on our list of Whole30 Reintroduction Mistakes (#eatallthethings), HOWEVER. Once you eat your sandwich and IF you feel like crap within a couple hours (or minutes), how are you going to know if it was the peanut butter or the bread that did it? Or fo the cinnamon roll, even if its’ gluten-free, how will you know if it’s the butter/milk or the gluten-free grains in there making you feel like balls?? Whomp, whomp. #reintroductionfail
Stick to one food at a time with the reintroduction protocol, so you can really tell how each food affects you. This means: while youβre reintroducing one food, the rest of your diet stays Whole30-compliant, so you can assess how that food does with you. You may think it kind of stinks to extend your Whole30 a little bit (it IS called the Whole30, not Whole40 or however long it takes to reintroduce foods), but this is the best way to figure out what foods will make you feel your best ALL THE TIME, not just when youβre doing a Whole30. Pretty cool, right? For me, I know I can never eat gluten (celiac), but certain grains are okay for me (rice, quinoa) if I choose to eat them. I can get away with having a little hard cheese once in awhile, but ice cream, milk, or soft cheeses? NO FREAKING WAY. And legumes make me want to die inside in any kind of quantity that I eat them. And sugar is more addictive than freaking crack. To everyone. But again, you wonβt realize any of these things until you pull them completely out of your diet for a while and then reintroduce them to see what happens. Capisce? Β
(Say crack again. CRACK.)Β thx forever, Mean Girls.Β
REINTRODUCTION TIP: So…itβs Day 31. Holy crap what do I do now??
First off, know that itβs COMPLETELY NORMAL to feel like you now have no idea what-the-freaking-heck to do with your life after youβre done the 30 days. About days 28-30, cue the casual panic. See the Whole30 timeline: βHOLY OPRAH ITβS ALMOST OVER WHAT AM I GOING TO EAT NOW?β
βYou worked so hard, fought through all the anger, the naps, the cravings to get to the awesome youβre feeling now. The rules have been your backbone, your lifeline, your excuse for being βthat personβ in social situations. Are you just going to give them up on day 31? No. You firmly resolve that there will be no deviation on day 31. If it ainβt brokeβ¦β (From the Whole30 Website)
Hereβs the thing. YOU DO YOU. Every person is different, and every time you do the Whole30, it will even be different for you. Situations change – youβll be in a different stage in your life, physically, emotionally, mentally, etc. Youβll learn new things about yourself, your food preferences and dislikes, and how you handle different stages in the program based on where youβre coming from.
You want to stay on the program for a couple more days before you re-introduce anything? You do you. My first Whole30, I stayed on a couple days extra because I was doing a crossfit competition and then was getting (planned) foot surgery a few days after that, so I wanted to be feeling my best to make sure my body could recover as fast as possible. Totally fine! Youβre an adult – no one’s rushing you to reintroduce anything too quickly, though most people have a running list of foods they want to introduce first to see if anything affects them.
My advice? FOLLOW A REINTRODUCTION PROTOCOL, DUH (Especially if this is your first, or even second, rodeo). Itβs outlined in Chapter 19 of It Starts with Food and in the Whole30 Guidebook.Β You donβt have to follow it exactly if you donβt want to try out the foods they recommend, but itβs a fantastic guide, organizing the reintroductions by what is likely to affect your system the LEAST after cutting it out for 30 days. The general guidelines are: legumes β gluten-free grains β dairy β gluten. Sugar will sneak its way in there at some point too, donβt you worry
But if you donβt ever eat legumes, or dairy, or gluten (or fill-in-the-blank that isn’t included on the Whole30 program), and donβt miss them? Donβt bother reintroducing them, and choose something else.
Try reintroducing something you really missed, but try one thing at a time. Follow the reintroduction guidelines in The Whole30 Guidebook. Youβll soon figure out that a small bit of gluten, sugar or booze on Day 31 prooobably isnβt going to kill you, but going whole hog on a pizza or a pint of ice cream might get you close to it. PRO TIP: Ease back into your new diet and lifestyle slowly and deliberately – use your post-Whole30 hyper-aware gut to figure out how you should eat moving forward to feel your best, without having to do the Whole30 every month (see Tip #2, above)
Reintroduction, in a phrase: Take a deep breath. Celebrate your wins. Donβt be a dummy. But you do you.
p.s. sorry for torturing you with those cookie and cinnamon roll pictures. Just trying to make a point! Just look out for those WMIDβs (weapons of mass intestinal destruction) and BEWARE of going on on a post-whole30 food and drink bender!
And donβt say I didnβt warn ya.
More ideas on what to do AFTER Whole30:
26 |Β Michelle Smiths on Navigating Food Freedom & Good Food Made Simple
27 |Β Stop doing the Whole30.
42|Β How to find your Food Freedom
I’m making my way through my 2nd Whole 30 (started a week late from the Big Group who started 1/2) and the major lesson I learned from the between-time was the sugar drift. First it was a piece of Ghirardelli dark chocolate. Oh, it was sweet! Then — oh, I needed some energy so I had half of a candy bar. Then a full candy bar. Then . . . late night drive-through. And when I started having a candy bar during break at my part-time job [to get through the night} I realized I had gone back to old habits. [Also — weight loss had stalled, as my body went back to using glucose as fuel rather than fat.] I’m still working on refining habits (looking for other nonsweet breakfast options that don’t involve eggs — need to focus on clean sausage/other protein) but I’ve learned a lot from this go-round.
Exactly! I know what you mean. Sugar can be so sneaky like that! It’s amazing how we learn so much about ourselves with each round!
Mistake no.3 is me after every single weight cut for my comps haha! I literally eat all the Paleo treats and get so sick. When will I learn?! Fab guide Dana I love it!
Haha exactly! That used to be my downfall too. Thank you!!
I love this balanced way of looking at the Whole30 Dana. I specifically love the tip about how it is a Whole30 not a Whole 365. Balance is so important. Thank you for all of these great tips so we can go about this in a healthy positive way!
Thanks so much Renee!
Such a great rundown on all the pitfalls! I definitely experience some of this even without a whole 30 whenever I go overboard which is usually when I’m travelling and feel the need to ‘try all the things’!
Thanks Kari!! And haha I know right, the try all the things when traveling definitely happens to me too!
You have such an amazing and engaging writing style! I really enjoyed that! I have never done a Whole30 but can totally relate to eating #allofthethings every time an occasion rolls around. (Come to think of it, I find birthdays and weddings a great excuse to #drinkallofthethings as well). It’s so important not to undo all of your hard work in this way! Great article :)!
Thanks so much Mark! And haha, we all have those days from time to time!
Preach sister! I always tell folks to take the REINTRO PHASE seriously. That’s where the LASTING changes happen! Keep doing the good work. xo
Thank you Cristina!!
This is such a great article – people need to have a cross between being super strict after a Whole30 and being like me (like eating ALL.THE.THINGS). I have my own issues, but this will definitely help a lot of people transition into a long lasting style of eating that will work wonders for their health.
Thanks so much Michelle! And haha, exactly. It’s finding that happy medium that is so hard!
I love this all! So many great tips! I cringe when I see people say stuff like, only 6 days until I can eat this, and this, and this. And I’m thinking, that is not the point of a Whole30!
Thanks so much! And UGH I know. Like you’re missing the entire point, people…
It is so true that when you finish a whole 30, you just want to eat all things you couldn’t have, and end up in a big “sugar crack” relapse. Great article and tips served with some humor π
Haha, right?? The struggle is so real. Thanks so much Stacey!
This is so helpful and a great resource for those who are doing Whole30! Being good on the reintroduction phase is so important too! Great post!
Thanks so much Emily!!
oh this is so helpful! I know so many people feel lost as soon as they finish.
You’re so welcome, Erin!
Reintroduction is the hardest part! Love this guide.
It really is! Thanks Becky π
I love this article, so very informative!
This is a great article, we all need to build whole 30 into the lifestyle and not treat it like a temporary diet, good to hear we’re not alone with some of these pitfalls and what we can do about it. Thanks for sharing.
Thanks Vanessa – my point exactly!
This is a truly awesome read..thank you for sharing!
Thanks Hannah, and you’re so welcome!
This is great post that will teach people a lot
Thanks Carrie!!
Great tips Dana! My husband and I just finished a round of Whole30 and he could have used these tips!!
Thanks Amy! π
I love this! I know that I am so tempted to eat all the things when I am done with a Whole30. I love your healthy, balanced approach.
Thanks Katja! π
Awesome article ! What a great read. I learned a lot from you. Thank you !!
Thanks so much!!