This is going to be a pretty personal post so if you are after something scienc-y call back next week or go and geek out on the amazing series on time from New Scientist (free rego required but worth it).
Most readers here would have figured out by now that I follow a traditional primal/Paleo-ish diet based on high quality animal products, vegetables, nuts, berries and some high fat dairy. Being a part of this Paleo Internet community is amazing but I think sometimes we lose touch with the nutritional reality out there. Let’s face it: the majority of our population still believe that low fat yoghurt plus a cereal bar is a healthy afternoon snack (my rant on the big picture here). I think it’s preposterous and hilarious that my diet is viewed as extreme by those who regularly ingest food-in-a-box with ingredients that you need a degree in biochemistry to pronounce. Yeah, and I’m the weird one.
A few people who in my view do a fantastic job of bridging the gap between the real world and the real food world are Whole9Life, Diane from Balanced Bites, the original caveman Robb Wolf and Mark Sisson. What I like about them is that they recognise that most people need a simple and practical approach to changing their diet and lifestyle. I chose to do a trial run of a 30 day program The Whole30 by Melissa and Dallas Hartwig of Whole9life.
My goals for my Whole30
Weight loss was not a priority for me. I’m pretty petite and in a normal weight range but definitely not skinny. Some days I wish I looked the way I did a few years back in ‘teen % body fat (yes, I was vain enough to get it measured) but then I remember that I was running myself to the ground by training, teaching in the gym, studying and looking after my family. I ended up with some serious overuse injuries which took me out of action for more than a year. Perspective.
Although I’m Russian I am not a big drinker (despite constant references to alcohol on Twitter!) I enjoy my glass of red wine with dinner and it is about all I can normally manage before getting a bit giggly. However since our trip to Italy earlier this year I have noticed myself having wine most nights and also ordering a bottle for 2 at restaurants. Not that I was concerned but I was curious how I would go without alcohol for a month.
The only other tweak that I had to make on my Whole30 was to say au revoir to high fat dairy. I’m a bit of an artisan cheese fiend, sour cream fan, Greek yoghurt addict, you get the picture. I was interested to self-test the theory that dairy has insulinogenic properties exceeding its carbohydrate content and to see if it affects my overall wellbeing.
The Whole30 Guide which Melissa and Dallas kindly sent me was easy-to-understand but comprehensive. It would be suitable for both rookies with little nutritional knowledge and hardcore jaded cynics like me. The science was solid but not overwhelming. I like the good cop-bad cop approach: they encourage people to try new foods, listen to own bodies (a skill many forget they possess!) and forgive indiscretions but at the same time tell you to harden the f#%^ up for 30 days. The Facebook page is great to get perspective from other peeps on Whole30 or to ask a direct question. And in case you wondering at this point, no, I’m not getting paid for this.
I was surprised how easy it was to give up alcohol. I just seamlessly replaced my glass of red with a glass of sparkling San Pellegrino and I didn’t miss the wine one bit. In the whole month I had a glass on two celebratory occasions but I checked with Dallas on Twitter and he gave me a-ok 🙂 Now that Whole30 is over I re-introduced red wine but I feel like it has reclaimed its place as a special occasion drink a couple of nights a week rather than a staple.
I wasn’t so lucky with dairy. I hadn’t realised how much I relied on my sour cream, yoghurt and cheese for my fat sources. My downfall at the end of the first week was probably due to my failure to plan other fat sources like coconut oil/milk, avocado and fattier cuts of meat. 5 days into this lowER fat state my brain cells went into meltdown. My mood started zigzagging in step with my food intake (my partner had the lucky foresight to go overseas for that week), I had a couple of spectacular afternoon crashes requiring a nap and the old friend hunger reared his ugly head. Oh, hello, I remember all this. That is what I used to feel like every day when I conscientiously adhered to the Heart Foundation diet high in whole grains and low in fat. Anyway a few rescue tweets and Facebook messages later, I was back on track armed with cans of coconut milk, a few avocados, casserole beef cuts and nuts.
Surprisingly enough, I still found myself a little hungrier than usual for the rest of the month. I attribute my dairy tolerance (some would say dependence) to my Eastern European genes (epigenetics counts, people!). I didn’t get any digestive upsets when I re-introduced some natural yoghurt back into my diet and it completely solved any niggling hunger issues. However I feel a lot more confidence in controlling my soft cheese cravings and also haven’t felt the need for more high fat dairy since.
An unexpected benefit of focusing more on what I eat and how I feel daily was an appetite for more vegetables. I’m not a big veggie eater. I allow that they might be good for us and generally eat them drowned in butter but I resent the ad nauseum push for 2+5 as if the lack of fruit and veg is the sole source of all our heath problems. That said, on the Whole30 I found myself looking for new varieties at the grocer and doing some veg experimentation in the kitchen.
So at the end I reckon even a pretty good diet can do with a few tweaks. It’s easy to get into a rut with your food choices and the Whole30 allowed me to bring a little more focus and awareness to my food choices.
Anyone who is still on the fence about giving up grains, sugar and industrial food should seriously consider a 30 day program like this. I really believe that cold turkey is the best approach when comes to diet for most people: better struggle for a couple of weeks than drag it out for months and fight the recurrent cravings.
Feel free to share your experiences with Whole30 or your own story of lifestyle change. How did you do it? What mistakes did you make along the way and how did you deal with them?