Reintro Meal Planning Template?

[rhack14]

I just finished my first Whole30 and have a few questions about how Reintroduction works:

 

How do I reintroduce formerly off-limit food groups while also using the Whole30 meal planning template of palm-sized portion of protein, plate of veggies, and a thumb-sized portion of fat?

 

For instance, I'm supposed to add legumes back into my diet tomorrow. Do beans count as a protein or a fat? Should I replace my usual source of protein with beans that day, or just add a few spoonfuls to my regular source of protein?

 

Some non-W30 food, like alcohol, have effects I am already familiar with. Does this "food group" need it's own stage of reintro?

 

What have you experienced W30ers done in the past that has helped you evaluate the effects of those food groups? How did you go about creating your own guidelines for eating after Whole30?

 

Do any of you know where I can find some postW30 eating guidelines aimed to encourage weight loss?

[Tom Denham]

A good way to test how well your body deals with legumes would be to add a palm-size portion or a bit less to breakfast, lunch, and supper for one day to see how things go. I would not depend upon legumes as my protein portion for a meal because you don't get all the same amino acids from beans as animal protein. I might eat a little less meat and a little less veggies to accommodate the serving of legumes. 

 

You already have a sense of how alcohol effects you? Fine. Just don't combine alcohol with anything else you are reintroducing. Any time you combine foods in a reintroduction, you lose the ability to know which one is having an effect. 

 

I am one of those people who can eat anything a little bit without very noticeable consequences. I avoid dairy pretty consistently because I have found it reduces the quality of my sleep. That took me years to notice. Actually, I eat Whole30-style whenever possible and go off-plan less than twice per week unless I am traveling. And when I am traveling, I still stay pretty close. 

 

If you follow the Whole30 meal template, you will lose weight that you need to lose at a healthy pace. The Whole30 approach is a long-term and permanent solution to being overweight. There are no short cuts that don't compromise your health and that don't increase the threat that you will gain the weight back. Please don't fantasize that you can take a short-cut without negative consequences. Just settle into Whole30-style eating and let the magic happen month and after month until you reach a really good place. I personally lost 2 pounds per month for 15 months in a row before I stopped losing weight. I didn't change what I was eating or the exercise I was doing. I just lost weight until I stopped losing weight. Your body has an ideal point and if you follow the Whole30 approach, you will reach your ideal point. 

[rhack14]

Thanks for the advice! I ended up reintroducing alcohol as its own stage anyway. I'm not planning on taking short-cuts or anything like that. I've seen great weight loss results from my first Whole30, so after reintroduction I'm going to do another Whole30 to keep it going. I guess I was wondering if people were able to reintroduce things like lentils and rice into their diet without major adverse effects and still lose weight. I'm still trying to figure out what Whole30-style eating looks like for me without deviating much from the plan.

[KellyJo]

Tom I want to do a whole 45 but I would like to reintroduce red wine back first is this acceptable?  I am going on a trip and would ilke the red wine after being without for 45 days.

[GFChris]

Tom I want to do a whole 45 but I would like to reintroduce red wine back first is this acceptable?  I am going on a trip and would ilke the red wine after being without for 45 days.

 

That's fine. Just make wine the only item you reintroduce that day, keeping all else Whole30 compliant, so if you have any reactions, you'll know it was definitely the wine.

[MeadowLily]

Thanks for the advice! I ended up reintroducing alcohol as its own stage anyway. I'm not planning on taking short-cuts or anything like that. I've seen great weight loss results from my first Whole30, so after reintroduction I'm going to do another Whole30 to keep it going. I guess I was wondering if people were able to reintroduce things like lentils and rice into their diet without major adverse effects and still lose weight. I'm still trying to figure out what Whole30-style eating looks like for me without deviating much from the plan.

No, not really.

 

I don't have food sensitivity to lentils or rice.  I did a slow roll reintro to test all foods.   But the other item....they could slow that down a tad.   You'll have to test the waters.  Your metabolism may run a whole lot faster than mine.

[KellyJo]

That's fine. Just make wine the only item you reintroduce that day, keeping all else Whole30 compliant, so if you have any reactions, you'll know it was definitely the wine.

yes that is what I had planned to do and since I wont be drinking it for breakfast lunch and dinner I may have it two days in a row then lay off and evaluate.    Thanks.