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Posts posted by ShannonM816

  1. 12 hours ago, Linda2404 said:

    I am in day 10 - got through yesterday fine - I was the host for a family dinner so all I made was Whole30 compliant but today Day 11 I feel like I have then the flu! Is this what it means by days 10 & 11 being the worse? I’m so achy and tired!   Help! 

    and thank you for your support in advance! 

    Might be Whole30, might be that you have a mild cold or flu. Either way, drink plenty of fluid, try to eat something if you feel up to it, and get some rest. Hope you feel better soon! 

  2. Whole30 encourages not counting calories, instead focusing on the meal template (download it here:, eating to fullness, and eating when hungry. 

    If you need to double check that you're getting enough calories, you can always plug foods into online calorie trackers. We would encourage you not to necessarily do this all the time, but rather to check occasionally to make sure you stay on track.

    If you need to be sure to get enough calories, you're going to want to ensure you include a serving or more of starchy vegetables each day, like potatoes, sweet potatoes, carrots, beets, parsnips, and other root vegetables; winter squashes like butternut, acorn, or kabocha squash or pumpkin; or plantains.

    It's also important to include a serving or two of fat at each meal, as shown in the meal template. This could be a large handful of olives or coconut flakes, a half to a whole avocado, 3-4 oz of full fat canned coconut milk, a small handful of nuts or seeds, or a thumb-sized portion of mayo, oil, or seed or nut butter, or sauces made from those. 

    You'll also have protein at each meal, plenty of other vegetables in addition to the starchy ones, and occasionally some fruit if you like.

    Whole30 is not about limiting how much you eat. It could be easy to undereat, but if you make an effort to follow the meal template, especially including a serving of fat each day and a serving or more of starchy vegetable each day, you should not have any problems. 

  3. For some people, if they go too low carb, they may notice increased depression or anxiety. Be sure you're eating starchy vegetables like sweet potatoes, potatoes, and other root vegetables like carrots, turnips, parsnips, rutabaga, etc., winter squashes like acorn or butternut squash or pumpkin. 

    This is also a time of year when many are dealing with seasonal depression, so this might also be contributing.

    Definitely talk to your doctor if this continues.


  4. Lorna is right about it being a behavior thing. Whole30 wants you to examine not just what you're eating, but why. Stress eating is something many people deal with, and it's easy to go from stress eating regular chips, to stress eating chips with Whole30 compatible ingredients, without really thinking about the behavior. Saying you have to actually make the chips adds an extra step, and you're more likely to stop and say, do I really want these? Do I want to put in the work for these? And if they're just a side that goes well with your meal, fine, but if you're between meals and not hungry you're more likely to go, wait, there's something else going on here.

    The official explanation of the rule is here:


  5. I've never weighed one, I would just pick the kind of average size ones from the bin at the store, not the very biggest or very smallest. If that's how they're specifying, as opposed to a cup of cooked sweet potato, it's probably not going to make too big a difference in the end result 9f the recipe.

  6. Dextrose is definitely not ok on Whole30. I'm not sure what happened here, if there's a mistake in the labeling or a misunderstanding of the rules or what, but definitely avoid any meals that say they have dextrose if you choose to go ahead and order from them.

  7. This is fine. Vegetables and fruits have naturally occurring sugars which will be reflected in the nutrition information, but for Whole30 purposes what matters is whether there's sugar or sweeteners listed as ingredients. 

  8. Juice is fine, just read the ingredients and make sure it's just juice, no added sugar. Almond butter is fine, check the ingredients for what's in the grocery store's machine -- it should just be almonds, and maybe salt. If they've roasted the almonds first, you'd need to check they didn't roast them in peanut oil or add any sweeteners. 

    Other options might include unsweetened applesauce or containers of fruit packed in juice, or baby food packets of similar items. 

    As you get used to this way of eating, I would say at first, take some sugar packets or something in case your sugar level drops lower or faster than you realize, so you have something that will definitely work fast -- better to go off your Whole30 than to pass out.


  9. Aside from encouraging you to follow the meal template (available here:, Whole30 doesn't really have rules about serving sizes. If you think you're eating too many or using them when emotional eating, you can change that now, but it's not a reason to start over. 

    If you've been snacking on them because they're easy, try having other options on hand, like cut up vegetables, hard boiled eggs, guacamole or compliant ranch, olives, or leftovers for example. If you're eating them because you're hungry, and your meals aren't keeping you satisfied for 4-5 hours, try increasing the size of your meals and being sure you're including fat with the meal, in addition to any oil you might cook with. If you have really long days or are just extra hungry some days, add another meal or mini meal.

  10. Air frying in general is fine. It’s not specifically called out as against the rules at all (more on the Pancake Rule, formerly SWYPO, here). 

    Occasionally people find that things that aren't necessarily against the rules still aren't in their own best interests. For instance, ifyou regularly ate fried chicken pre-Whole30 and are using your air fryer to recreate that instead of trying new ways to prepare and enjoy foods, or if you have a bad day and make yourself a pile of fries in the air fryer to chow down on mindlessly the way you might have with commercially prepared fries from your favorite restaurant before, those kinds of things are something you'd want to look at and think about if that was really helping you change habits or not. The article I linked above goes into that a little more too.

  11. The Pancake Rule specifically calls out cereal, and oatmeal is a hot cereal.

    We also really want you to try to make your meals match the meal template, which noatmeal really doesn't. (Find the template and other downloads Here.)

    Have you considered soup? Something like a butternut squash or sweet potato soup topped with sausage or leftover meat for protein or this chicken soup would meet the template better.

    Ultimately it's up to you, but there are other warm breakfast options that might serve you better.

  12. I'm not sure about all the ingredients, but just at a quick glance, it has carrageenan which isn't allowed, and then potassium acesulfame is a sweetener that's not allowed. If it was like mouthwash where you spit most of it out, it would be fine, but these you should probably avoid during Whole30. 

  13. That first one lists monkfruit extract as an ingredient, which is a sweetener, so that one is definitely not Whole30 compatible. I cannot find an ingredient list for the other, so I'm not sure about it, from that standpoint. 

    So if all the ingredients of something like this are Whole30 compatible, and you're having it occasionally because you want something different and enjoy the taste, great, go for it. Alcohol and alcohol substitutes do sometimes get a little more complicated, as described here. I don't know that that applies for you, just something that could change the answer from, yes it's fine to have this, to maybe you should consider other options.