The New Whole30 Can Help You Transform Your Health, Reduce Cravings + Shed Weight in 30 Days

Personalized nutrition is trending, as experts now agree there’s no universal diet plan that fits everyone. Yet personalized genetic testing to find the best foods for your body can be overwhelming and costly.. Even popular food allergy tests have come under fire recently for producing faulty results—with up to 60% false-positive rates. Thankfully, there’s a simpler, reliable and nearly free way to discover which foods are best for your unique body. And it has already improved millions of lives. It’s The New Whole30, the latest book by eight-time New York Times bestselling author Melissa Urban. Keep reading to learn all about this latest nutrition experiment, plus how you can enjoy Whole30 results for yourself.

Why a personalized nutrition approach works

It is said we often spend the first half of our life learning—and the second half unlearning what doesn’t work for us. And there’s nowhere that may be more true than in the realm of nutrition. We’ve all felt the frustration of trying a fad diet or “superfood,” only to find it isn’t super for our unique body. That’s why people are embracing personalized nutrition, with the understanding that our bodies are unique. Whole30 is a popular way to go about learning exactly which foods agree and don’t agree with your unique body chemistry.

What is the new Whole30 plan?

Like its original plan, the new Whole30 starts with a 30-day elimination diet, where you cut out foods like grains and sugar, which are scientifically proven to trigger the most symptoms for most people. Instead, you focus on eating nourishing whole foods like meat, plants and nuts (see plan rules below or find rules for the plant-based version online.) That month-long experiment is then followed by a 10-plus-day reintroduction phase to figure out which foods, one by one, you can comfortably reintroduce into your routine.

Your reward for all that effort: “You will then have a highly personalized approach to creating a joyful, sustainable diet for yourself long-term,” says Urban, who co-founded Whole30 back in 2009 and has watched it grow into a worldwide wellness revolution. Why the massive popularity? This 30-day experiment offers knowledge you can use to maintain lifelong health. She says it’s a “proven protocol” to power your one-of-a-kind body.

The Whole30 origin story

When Urban tried her first Whole30 experiment 15 years ago, she thought she already was a healthy eater. “I honestly didn’t realize how relentless my cravings were,” she reveals. “It wasn’t until I started feeling radically better that I realized how comparatively not great I used to feel.” She recalls, “By the end of the second week, it was like someone had flipped a switch. I had boundless energy.” Plus, her belly bloat disappeared, her skin cleared and her mood lifted.

Urban quickly had proof that her body didn’t react well to dairy protein. So she swapped protein-rich cottage cheese and whey shakes for eggs and chicken. And she discovered surprising foods that did support her system: rice, tortilla chips, peanut butter and butter popcorn. “Through this 30-day self-experiment, I had created a blueprint for the foods that worked best for me and I could plan my meals accordingly.” Now Urban is on a mission to spread this nutrition experiment to everyone.

“My goal is to make the Whole30 as accessible as possible for as many people as possible.” -Melissa Urban

What is “new” about the New Whole30

Since its creation, the Whole30 plan has naturally evolved as Urban has over the years. Her “tough love” approach has become more warm and fuzzy. The plan has also loosened some of its rules—backed by the latest science. Urban explains, “We’re eliminating less in this new version.” Some changes: You can now enjoy convenient snacks like apple chips and veggie chips, 100% fruit-based ice pops and sorbet, grain-free granolas (made from nuts and seeds) and dates for sweeteners during the elimination phase. You can also eat peas (other legumes are still eliminated), coconut aminos (despite having sugar) and vanilla extract (despite the alcohol). In fact, all cooking oils—regardless of their source—are plan-compatible now, making grocery shopping and meal prep more convenient. Plus, affordable, easy-to-find nut milks containing carrageenan are also allowed.

6 ways the new Whole30 supercharges weight loss and health

1. Whole30 restores trust in your own body

The plan is about getting back in tune with your own body. And it’s needed now more than ever, when many of us feel disembodied and tend to numb stress with food or alcohol or binge-watching TV. Forget what you’ve been taught about nutrition and let your body guide you for the next 30+ days. “You’ll be able to trust yourself to make the decisions that feel right for you,” says Urban. “That’s what the Whole30 has been doing for the past 15 years!”

2. Whole30 nixes cravings and food noise

Urban, whose journey involves addiction recovery, says, “The vast majority of people who come to Whole30 looking to satisfy cravings report that by the end of their program, that food noise and cravings have either greatly diminished or disappeared.”

Vera Tarman, MD, author of Food Junkies, says, “Anyone who eats sugar and ultra-processed foods has some degree of addiction—the food is made to be addictive—which by definition makes women feel that they cannot trust themselves.”

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3. Whole30 eases menopause symptoms

Women make up the largest piece of the Whole30 fan base. They are looking for ways to deal with the bloat, weight changes and symptoms that come with midlife, especially after doctors dismiss their concerns. Urban says, “I just turned 50. My uterus is also a rusty old bucket right now, so I’m going through it, along with everybody else.” And while there’s no “cure” for menopause—it’s a biological process we have to go through—Urban says, “Whole30 can be incredibly powerful in helping you reduce or eliminate symptoms related to menopause.”

4. Whole30 supports strong gut health

Many fans also use Whole30 as a way to heal a damaged gut. Dr. Leke Asong, a functional medicine doctor in the U.K. specializing in gut health, often “prescribes” elimination diets to patients. He finds they feel better and suffer less gut pain when they avoid what he calls the “GODS:” gluten, refined oils, dairy and sugar.

5. Whole30 improves body composition

“The Whole30 wasn’t designed as a weight-loss tool; we have much bigger goals in mind,” shares Urban. But countless women have found it helped them shed pounds, heal their gut and stay off the diet roller coaster. Urban adds, “The Whole30 can feel like you’re pushing a hidden ‘reset’ button for your body and brain.”

Physicians and scientists are getting on the elimination diet bandwagon too. A 2016 study published in the journal Food and Nutrition Research looked at obese participants with food intolerances who were put on an elimination diet. The results: They lost 10% of their body weight, 16% of their total body fat and reduced their waist measurement by 5.2% over six months, compared to those who didn’t tweak their diets.

6. Whole30 delivers food joy

Urban ultimately used what she learned to create a diet that let her feel her best while enjoying foods she loved. (After all, she’s an expert in setting boundaries to enhance life.) The plan is a positive “alternative to diet culture.” Urban says, “I no longer need to follow anyone else’s food rules or question whether a food or drink is healthy for me.” She says, “People find it empowering.”

What experts say about elimination diets like Whole30

Dr. Tarman, who often challenges patients to quit sugar for one month, shares, “Patients also tell me unilaterally: They have more energy, less joint pain, better moods and usually weight loss of 5 to 10 pounds.”

Emi Hosoda, MD, who specializes in women’s health and obesity, says, “Elimination diets are one of the first tools I use with my patients.” She says the approach helps pinpoint if there is a food causing inflammation, which can lead to everything from joint pain and mood issues to gastrointestinal woes and weight gain. In fact, following a personalized nutrition plan helped Dr. Hosoda lose 100 pounds and manage her insulin resistance.

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Whole30 success story: shedding pounds and improving pain

Following the Whole30 certainly helped Cindy King, who lost 18 pounds and improved her arthritis pain. She says, “With Whole30, I’ve gotten better at not letting food rule me. I learned what my triggers are. I call them GAS: gluten, alcohol and sugar. Gluten aggravated my arthritis, alcohol made me groggy, bloated and cranky and sugar made me nuts.” She adds, “For me, food freedom means not labeling food as good or bad. It’s about choosing whether something is worth it for me and how I want to feel.”

Ready for a reset? Follow these new Whole30 rules for yourself…

Yes for 30 days!

• Meat and eggs
• Seafood
• Fruit and vegetables
• Natural animal- and plant-based fats
• Tree nuts, seeds and spices
• Extra flavor from nut butters, ghee, veggie oils, coconut aminos, vanilla extract

Avoid for 30 days:

• Added sugar (real or artificial)
• Alcohol
• Grains (wheat, oats, rice, corn, quinoa and baked goods made from alternative flours)
• Legumes (beans, peanuts)
• Dairy (milk, cheese, yogurt)
• Counting calories, limiting portions or stepping on the scale.

*After 30 days, slowly reintroduce eliminated foods to watch for symptoms and reactions. See full plan rules at Whole30.com

3 Whole30 Diet Recipes to Try From Melissa Urban’s Cookbook

If you’re one of the millions struggling with cravings, fatigue or digestive issues, Melissa Urban’s Whole30 diet recipes can help transform your health in 30 days. The author and CEO of Whole30 shares a fresh approach to her groundbreaking nutrition program in her new cookbook, The New Whole30. The book features more than 100 new recipes, from Triple Veggie Slaw to Seasonal Frittata, a new plant-based model and easy-to-follow guidelines. Here, 3 plant-based recipes to kick-start your health journey and transform your relationship with food.

Lion’s Mane Mushrooms and Asparagus with Herbed Ricotta

Active time: 15 min. 

Total time: 20 min. 

Servings: 3

“Lion’s mane mushrooms have long been used in traditional Chinese medicine and Asian cultures to support the digestive tract.”

INGREDIENTS

• 3 Tbs. extra-virgin olive oil
• 1 (10 oz.) package Plant-Based Whole30–compatible lion’s mane mushroom crumbles (or pork)
• 6 asparagus spears, trimmed and cut into 2″ pieces
• 1 (8-oz.) container Plant-Based Whole30–compatible ricotta
• 1 tsp. grated lemon zest
• 1 Tbs. fresh lemon juice
• 1 small garlic clove, minced
• 1 Tbs. finely chopped fresh tarragon
• 1⁄4 tsp. salt
• 1 Tbs. finely chopped fresh chives
•  Chopped or sliced cantaloupe or honeydew melon

INSTRUCTIONS 

1. In a large nonstick skillet, heat 1 Tbs. of the olive oil over medium heat. Add the mushroom crumbles and the asparagus and cook until the crumbles are heated through and the asparagus is crisp-tender, 4–5 minutes. Set aside.
2. In a food processor, combine the ricotta, remaining 2 Tbs. olive oil, lemon zest and juice and garlic and process until smooth. Transfer to a small bowl and stir in the ­tarragon and salt.
3. Divide the ricotta mixture among 3 shallow serving bowls. Top with the ­crumble-asparagus mixture, then sprinkle with the chives and serve with sliced melon.

Orange Berry Chia Pudding

Active time: 5 min. 

Total time: 2 hrs., 20 min.

 Servings: 6–8

“Most chia puddings call for honey or maple syrup, neither of which is compatible with Whole30. This recipe, though, relies on fresh orange zest and vanilla to add delicate flavor and a hint of sweetness. This is the perfect snack to make ahead and keep in the fridge.”

INGREDIENTS

• 3 cups Plant-Based Whole30–compatible soy or almond milk
• 1 (6-oz.) container Plant-Based Whole30–compatible plain yogurt
• 1 Tbs. grated orange zest
• 3⁄4 tsp. vanilla extract
•  2⁄3cup chia seeds
•   Mixed fresh berries
•   Sliced almonds, toasted

INSTRUCTIONS

1. In a large bowl, combine the soy milk, yogurt, orange zest and vanilla. Stir in the chia seeds and let stand for 15 minutes.
2. Stir to break up any seed clumps. Divide among serving-sized containers with lids.
3. Cover and refrigerate for at least 2 hours, or up to overnight.
4. Top the individual puddings with the berries and almonds, and serve. Store in an airtight container in the refrigerator for up to 5 days.

Cauliflower with Spicy Tofu Sauce

Active time: 10 min. 

Total time: 35 min. 

Servings: 6

INGREDIENTS

• 2 large (16-oz.) heads of cauliflower, trimmed and cut into florets
• 4 Tbs. extra-virgin olive oil
• 2 tsp. kosher salt
• 1 tsp. black pepper
• 2 shallots, sliced
• 2 jalapeños, halved, seeded, and chopped (seeds reserved, optional)
• 1⁄2 (12-oz.) package silken tofu, drained
• 2 Tbs. miso
• 1 tsp. grated lemon zest
• 2 Tbs. fresh lemon juice
•  Chopped fresh cilantro

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INSTRUCTIONS

1. Preheat the oven to 400°F. Line a large rimmed baking sheet with parchment paper. 
2. Arrange the cauliflower on the sheet. Drizzle with 3 Tbs. olive oil, 11⁄2 tsp. salt and pepper. Toss to combine and spread out again. Roast until cauliflower is tender and golden brown, stirring
   occasionally, 25–30 minutes.
3. Heat remaining 1 Tbs. oil in a medium saucepan over medium heat. Add shallots and jalapeños; cook until shallots are golden brown and jalapeños darken, about 5 minutes. 
4. Transfer shallots and jalapeños to a blender. Add tofu, miso, lemon zest and juice and remaining 1⁄2 tsp. salt. Blend until smooth. Pour sauce back into the saucepan over low heat until warmed through.
5.  Spoon sauce onto a serving ­platter and top with the cauliflower. Sprinkle with cilantro and serve.

More about the latest book: The New Whole30, by Melissa Urban, is available on Amazon and anywhere books are sold. The new book contains 100 recipes made with whole-food ingredients. Learn more on Instagram @whole30.

Excerpted from THE NEW WHOLE30 by Melissa Urban. Copyright © 2024 by Melissa Urban. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York.  All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.