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HI! I am finishing my second Whole 30. Technically, my fiancé and I are on day 32. I want to do a Slow Roll reintroduction, and do it correctly. The Day by Day book talks about reintroducing maple bacon, noticing no negative side effects, then adding it back into normal rotation. However, I would love some clarification on a few things: 1. During a Slow Roll, do I need to cut out the one item I add back in (bacon or coffee creamer, for example) for 2 days like you do with food groups in the Fast Track version, or can I just add it back into my normal life (That is, assuming there are no undesirable effects.)? 2. If I am comfortable adding one of those items back into my normal routine after I evaluate it's side effects, do I need to take it back out when I evaluate the other? If I add my coffee creamer back and have no issues, can I have it at the same time I'm evaluating the bacon, since I already know how I feel about the creamer? I would think that it would be fine, but I'm not the professional! Thank you very much, in advance!
So I looked around on the forum and couldn't find anything like this (maybe I just didn't know what to search for, specifically) So I'm going to post my plan. I hope this helps someone else who's in the same position as me. I finished my very first Whole30 YESTERDAY! I had an amazing time with this. It wasn't too difficult and I really got a lot out of it. I'm sleeping more soundly, falling asleep faster, and waking up easier (often before my alarm even goes off). My skin has really cleared up. The migraines that I had prescription medication for have completely disappeared. My energy is pretty high despite the fact that I've completely cut out caffeine (Coca Cola was my caffeine of choice, but i would also drink tea and coffee). I don't know about my athletic performance because I gave my body a break from intense activity while I was adjusting to the new lifestyle. When it comes to physical changes, though I know that's not the goal; I did experience some. I lost 4.2 lbs, 1.4% body fat, and a total of 6 inches around my body. Overall this has been a wonderful experience and I'm totally going to keep this a part of my life and maybe even get my husband to try it out! So I'm finally at the reintroduction stage and I'm trying to get as much out of it as possible. I'm super interested in what specific foods could give me problems, rather than just the food groups. Therefore, I've made a SUPER SLOW ROLL SCHEDULE that I'm going to follow. If I follow this, it will take me another 81 days (minimum: assuming no category REALLY messes me up for more than 2 days) to finish my reintroduction. During this time I will pick a new food (that I previously ate/wouldn't mind eating again if possible) every third day to try. I will eat that food in a lot of different forms and styles throughout the day (unless the morning reintroduction immediately ruins me), while eating everything else Whole30 compliant. Then I'll go back to Whole30 for the next two days/however long it takes for negative symptoms to clear up. I followed the basic template of: 1. Legumes, 2. Gluten-free grains, 3. Dairy (split into lactose free and normal), 4. Gluten-containing grains, 5. Alcohol SUPER SLOW ROLL SCHEDULE 1. Black Beans 2. Peanut Butter 3. Soy: Edamame, Miso Soup, Soy Milk 4. Chickpeas 5. Lima Beans 6. Green Peas 7. Corn: Corn Kernels, corn tortilla chips, popcorn, Creamed Corn 8. White Rice 9. Brown Rice 10. Grits 11. Gluten-free Oats 12. Lactaid Milk 13. Skim Milk 14. Halo Top Ice Cream 15. Normal Ice Cream 16. Hard Cheese: Cheddar, Swiss, Parmesan 17. Soft Cheese 18. Greek Yogurt 19. Whipping Cream 20. Whole Wheat Bread in various forms 21. Whole Wheat Pasta 22. Biscuits 23. Vodka 24. Whiskey 25. Rum 26. Ciders 27. Wine Before I did the Whole30, I had already cut out almost all dairy (except in baking/ The Cheesecake Factory Strawberry Shortcake- OMGEEE). I drank MAYBE once every couple of months, and then it would be just one drink. And I wasn't a huge grain person except for Grits and breakfast breads. I'm aware that none of the things in my reintroduction list are things that I HAVE to have again. But they are foods that I think could come up naturally in my life, and I want to be able to make the most educated decision possible about if that food will actually be worth it. Therefore, I will introduce them all. Knowledge is power, after all. I may also extend a bit longer and try out different combinations of these foods to see if that affects me more than just the individual food. For example- what would a bowl of cereal with gluten and dairy, do to me? Does that still happen if I use almond milk, or Lactaid Milk? And then maybe try out different desserts that have a few of the inflammatory ingredients in them. I know this may seem excessive or too intense. But this would really satisfy the math/science minded + organizational part of my brain. I have no doubt that I'll do another Whole30 again one day. I actually really look forward to it. I'm welcome to any suggestions/comments. But please keep them constructive- and don't try to talk me out of doing it this way. I'm already going to do it. But if you can think of a way to make it better organized, or if you have done something similar to what I'm about to try to do- I'd love to hear about your experience!
Success! Completed my Whole 30 yesterday - my third, and I think my most successful. This time I’m really focusing on reintroduction- I now view it as even more important than the W30 part. W30 is just a necessary step to get you to a baseline so you can have a successful reintroduction. I’ve done reintroductions before, but honestly, I just wanted to get through them and be “done.” And my mentality was really that I was done after the W30 portion anyway, so it wasn’t effective. Nothing effects me dramatically and I wasn’t tuned in to looking for subtle, longterm effects, so I pretty much convinced myself I could reintro everything and I’d be fine. But ultimately, that led me right back where I started. This time I see reintroduction as just the beginning and I’m fully committed to at least another month of thoughtful, careful planning, eating and observing. Just like with my W30, I planned a TON, really down to every meal for a month (this inevitably changes as time goes by, but it’s nice to start with some structure.) I have goals and metrics that I know I want to watch for - mostly energy, mood, and cravings. I’ve had Tigers Blood pretty much ever since the second week of the program, and I want to see how reintroduced foods effect that. And finally, I know, I know, W30 isn’t about weight loss, but I lost 9 pounds (just checked the scale for the first time in a month, and resisting daily check-ins was an accomplishment itself.) Now what I want more than anything is to maintain that. I don’t know if I’ve ever maintained a stable weight in my life, and for me, that’s the key to whether or not I truly have Food Freedom. So here’s my schedule, for the most part: 1. Start with wine, 3 days. Here I’m going to have wine with dinner just tonight, the rest of the reintroduction is really to check to see if cooking wine has an effect. I have so many recipes that are almost W30-compliant just with cooking wine, if I find that has no effect, it will really open up a world of cooking for me. What I’m looking for here is the effect on my skin- I have rosacea and wine is a huge trigger (sob), so it’s important for me to know how much I can get away with drinking wise and cooking wise. Then just one day Whole 30, assuming all goes well. If not, it’s back to W30 indefinitely. 2. Added sugar. I’d like to see what this does to my cravings, so during this phase I’m going to be careful about separate sugars (which right now is just fruit at meals for me- it’ll be interesting to see if I start consuming more.). Here I’m looking at regular non-compliant bacon, a Vietnamese dish of “caramelized chicke,” Siracha with my scrambled eggs, sugar in marinades, an almond milk latte, sweet pickle relish in deviled eggs for the super bowl, etc. Again, nothing independently sweet, but things that contain sugar to see what it does to my Sugar Dragon. 3 days back to Whole 30. 3. Non-gluten grains. I generally think of non-gluten grains as being relatively healthy (especially whole grains like farro, barley, etc.), but I need to see if they’re healthy for me. I’ve reintroduced these before and found no startlingly I’ll effects like things with digestion or joint pain, so here I want to pay closer attention to subtle, long term effects. I’ll likely eat this for a longer period, 4-5 days. I’m not quite sure how to measure this, but I want to see if this effects my fat adaption and moves me back to sugar adapted. Not quite sure how to judge this. Probably by monitoring my weight, but also to see if I get energy slumps in the afternoons, mood changes, and/or cravings. 3 days Whole 30. 4. Switch to slow roll/Food Freedom. I have a weekend trip to Vegas and I’ve been carefully plotting Whole 30 options (steakhouses are where it’s at!), but I anticipate I may come across an item that tempts me out of my plan. I want to practice my FFF skills here - thinking about is it worth it, and will a few bites satisfy? After coming back, I plan on a mini-reset of one week. 7 days Whole 30. 5. Next up- soy. And specifically soy lattes in the morning (which I know also have sugar). Here I tried these before during reintroduction and just had a nagging feeling that something wasn’t right. Again, nothing striking, but maybe a subtle increase in depression? I def want to monitor this, so I’m doing soy separate (and just soy lattes- I don’t miss much other soy), and will get a veinte a few mornings in a row to see how I feel. But likely these will just go back to a very once in awhile treat. 2 days Whole 30. 6. Then the rest of legumes, which I honestly don’t much miss. 3 days Whole 30. 7. Then dairy, which I do. Most of this reintroduction I’ll focus on cooking dairy- sautéing with butter vs. ghee and milk/cream in my soups. But in the final day, I’ll test a full-on cheese plate, which is a nice occasional treat. It’ll be nice to see if it can come back as a treat. 4 days Whole 30. 8. Finally, gluten. Again, which I don’t miss much, so it’s probably not an ingredient I’m looking to add back in myself, but since it’s in so much stuff when eating out, I’d like to monitor the effect. et voila. That’s it. I think that puts me at mid-March, so I’ve got some work to do/time to put in!
I'm nearly done with my first Whole30 and beginning reintroduction on Friday. The guidance says not to plan anything important during the first week of reintroduction, if you're following the legumes/non-gluten/dairy/gluten schedule with 2-3 days off between each food reintroduction. So my question is, how slow should I roll in light of the fact that I have a half marathon 9 days into reintroduction? I'm thinking dairy and gluten should wait until after the race, but if I pick one of the other groups to add in pre-race, would I be safer trying legumes, or gluten-free grains? Or should I wait on both? Go ahead and add both, since I have (in theory) enough time to recover if it goes sideways? For background, I'm mainly hoping to identify any links between food and my fibromyalgia, anxiety, and general energy levels. I plan to start reintroduction with gluten-free alcohol and relaxing on added sugar paranoia (not trying to add in sugar, just not going to freak out if I accidentally pour marinara with sugar on my breakfast hash instead of salsa. Because that happened and I has to toss half my breakfast - luckily I realized before taking a bite!). I really miss beans and legumes (not a meat fan), but don't want to add them too close to the race if there's a risk I might suffer.