Kickstart your journey to optimal health with a Paleo diet by implementing the Whole30 and Autoimmune Protocol (AIP) program.
Whether you’re looking to resolve chronic issues, improve body composition, get to a healthy weight, gain mental clarity, look good, feel good, and just simply eat good, here is what you need to understand.
What is Whole30?
Whole30 is a nutritional program created by Melissa Hartwig in 2009. For a full 30 days, your diet will be focused on whole foods in order to reset your metabolism, digestion, systemic inflammation, immune system, and blood sugar/hormone levels.
The following food groups to eliminate on this diet are:
- Added sugar of any kind, real or artificial
- Grains
- Alcohol
- Legumes
- Dairy
- Carrageenan, MSG, or added sulfites
What is AIP?
AIP stands for Autoimmune Protocol. This is another elimination program, but it is geared towards people who suffer from an autoimmune disorder such as psoriasis, type I diabetes, Hashimoto’s, lupus, rheumatoid arthritis, polycystic ovary syndrome (PCOS), and many more. Typically, the elimination phase lasts for 30-90 days followed by a reintroduction phase.
The following food groups to cut out are:
- Added sugar of any kind, real or artificial
- Grains
- Dairy products
- Inflammatory Oils
- Legumes
- Nuts and seeds
- Eggs
- Nightshades
Both the Whole30 and AIP nutritional programs are temporary. It consists of two phases: elimination and reintroduction.
How does the Paleo diet compare?
Paleo is a diet that focuses on fruits, nuts, and vegetables. Think of a hunter and gatherer during the Paleolithic times. It is often compared to the Mediterranean Diet or Diabetes Diet. The goal is to consume unprocessed animal and plant foods to achieve lower triglycerides, balance blood pressure, improve glucose tolerance, and achieve weight loss.
The following food groups to avoid are:
- Added sugar of any kind, real or artificial
- Grains
- Dairy products
- Legumes
- Potatoes
- Highly processed foods
Is Paleo for me?
Here is the thing–I am not a registered dietician, but the truth is we are all built differently. Our genetic makeup, lifestyle choices, external factors, and stressors all contribute to our individualized experiences. Essentially, both Whole30 and AIP are not meant to be long-term. These are nutritional programs with two phases: elimination and reintroduction. Both are practically an extension of the paleo diet. Based on your current situation and condition, trying out either program will help you determine food intolerances to cut out. The key is personalizing your diet. It’s your body–your business. Do what’s best for you.
What can you eat on Whole30, AIP, and Paleo?
To make it simpler, start on either a Whole30 or AIP program before deciding to go Paleo. Once you’ve determined the food groups to eliminate, you can adopt a Paleo diet based on your personal food “prescription.” Generally, all three focus on high-quality meats, wild-caught fishes, moderate amounts of fruits, and nutrient-dense vegetables. As you replace processed food with sustainable and health-promoting ingredients, your body will start to heal and you will feel renewed.
What has been your experience?
I was first introduced to Whole30 in 2018. My cousin bought me Cooking Whole30 by Melissa Urban because she heard me complain endlessly about my weight loss resistance and symptoms. I attempted to complete the Whole30 but somehow did not sustain pass 2 weeks. As I dabbled in Whole30, I was exposed to paleo through social media. I saw many people with results in losing weight, gaining energy, and achieving optimal health. I admired their journey and enjoyed watching Paleo/Whole30 influencers cook on Instagram but that was the extent of it.
The problem was that I did not prepare for the moments my cravings would peak. I would suffer from migraines and always resorted to food for help. Next thing you know, I’m waiting at a fast-food restaurant at 11 PM. Have a quick and easy recipe in your back pocket. Giving up grains was tough for me. I grew up eating rice for every meal–breakfast, lunch, and dinner. I looked for other ways to lose weight. I worked out, walked 10,000 steps 3 days/week, went into a caloric deficit, did kickboxing, cycling, weight training, and weight loss programs but nothing seemed to stick. I was depressed, anxious, hungry, easily irritable, and unwell. My mindset changed when I learned that weight loss resistance wasn’t the core of my issues. Instead, it was a byproduct of inflammation caused by the food I consumed and the lifestyle I chose.
My awareness grew and I started to pay more attention to the food labels. I was distraught by how much corn syrup and sugar were in the condiments and foods I loved. No wonder I was pre-diabetic even though I rarely ate sweets. When I read The Inflammation Spectrum by Dr. Will Cole, it validated that the symptoms I was exhibiting were indicative of a mild autoimmune disease. My whole perspective evolved. I was ready for change because I understood what I must do to heal.
It was not about weight loss at this point. It was about my hopes and dreams to live a full life. It was about increasing my fertility chances to have a family someday. It was about staying healthy so I can support my family and friends when they need me. It was about pursuing my passion with joy and enthusiasm. It was about the people who I have yet to meet and inspire. It was about taking care of my body so I can continue to serve God in my spiritual walk. I had reached my breaking point and my eyes were opened. I was ready this time around.
During my 8-week elimination phase, I started to notice my well-being improve. In less than four months, I had lost 20 lbs. My migraines disappeared. I’m more energetic as the aches and pains have subsided. I’m kinder (according to my boyfriend) and I no longer have frequent brain fogs at work. As I cooked more at home, my passion and creativity in the kitchen grew. Good food to me now is not only about the taste and the experience; it’s also about how I feel after I’ve eaten.
Through AIP, I learned that grains, nightshades, dairy, and any form of sweeteners exacerbated my symptoms. These were predominantly what I ate before. Your food intolerances/allergies could be entirely different!
I can’t place enough emphasis that your healing process will be different from everyone else. Take the principles and adapt them based on your body’s needs. To learn more in depth, check out Deep Nutrition: Why Your Genes Need Traditional Food.
What do you suspect your food intolerance will be? I want to hear about your journey!
