Dr Oz: Whole30 Diet Plan + It Starts With Food
Dr. Oz kicked off his show by talking about a viral sensation called Whole30. He said it’s an elimination plan to overhaul your entire diet in 30 days, and he wanted to know how it all started. He explained that Whole30 began as an underground movement back in 2009 by Dallas and Melissa Hartwig. Melissa was a type A personality in a corporate job that was taking its toll on her mind and body. Dallas was into fitness, but when he injured his shoulder, the couple went on a mission to get healthy.
Melissa left her high-paying job and started a blog, and together they started a blog researching foods that could ease Dallas’ pain and get Melissa’s energy back. Virtually overnight, word of mouth turned the program into an internet sensation. Their websites now get more than a million visitors per month. They’ve even written a New York Times bestseller, It Starts with Food.
Melissa and Dallas joined Dr. Oz, and Melissa explained that doing Whole30 is like pushing the reset button with your health, your habits, and your relationship with food. She explained that for 30 days, you eat nothing but real, whole, nutrient-dense food. You eat no added sugar, so processed food or junk food, and have no cheats, slips, or excuses. She said that because Whole30 is about a whole lot more than weight loss, you’re not allowed to weigh yourself for the full 30 days.
Dallas said there’s no magic number, but they’ve done a lot of research into behavior change and habits, and found that 30 days is a good, achievable goal for people.
Dr Oz: Protein For Satiety
Dr. Oz started by talking about one part of the Whole30 plan which is food with satiety brakes. Melissa explained that sometimes the food we’re eating make us feel like our appetites are out of control, and when you eat whole, non-processed, nutrient-dense food, it puts natural satiety signals into your brain that tell you it’s okay to stop eating. She said one of the most important foods with brakes is protein. The plan includes a complete protein from a healthy, high quality animal source with each meal as a way to help people feel satisfied.
One woman named Gina went from a size 12 to a size 2 after following Whole30. The transformation is remarkable! Gina shared that she was a horrible sleeper before, but now she sleeps like a baby. She also had really high blood pressure and cholesterol, and now they’re both in the normal range.
For the satiety brake, Gina shared that she would eat a sweet potato and ground beef hash, and add peppers and onions and an egg on top. Gina also included ground beef in her lunch and dinner and Dallas explained that the ballpark measurement for a protein serving is the palm of your hand, and 1-2 per meal. Gina said the first few days are rough, pointing out her struggles with black coffee and no cheese. She said the benefits are pretty much right away “and it’s hard to stop once you feel that good.”
Dr Oz: Sweet Dessert Substitution + Rooibos Tea
The next Whole30 strategy is for those who crave sugar. A woman named Trinity lost 52.5 inches and said she used to crave sugar constantly, but now she’s reset her body to enjoy different types of sweetness like whole real fruit and tea. She said at first she couldn’t think about going without sugar, and now she can’t imagine going back. Her goal was to fit into her favorite jacket and by day 28, she did just that.
Melissa and Dallas shared alternatives to eating sweets, which is one of the most common things that trip us up. Melissa explained that we are so conditioned to want dessert after a meal. She said their favorite substitution is to brew a cup of rooibos tea. She said it’s caffeine free, naturally sweet, and a great way to satisfy your craving for sugar.
Dr Oz: Balance Of Healthy Fats + What Is Ghee?
The next Whole30 strategy is to find the right balance of fats. Dallas explained that they try to get people to avoid refined vegetable oils like corn, peanut, or soybean oil and instead focus on whole food-based natural healthy fats like avocado, coconut, nuts, or clarified butter, also known as Ghee. A woman named Allison went down ten sizes by following Whole30 and learning how to balance the right kinds of fats. Allison said she had headaches and muscle aches daily, but now most of the inflammation is gone.
Dr. Oz said the weight loss is just a side benefit compared to not having to take medications anymore. Allison shared that she uses ghee for anything that she would previously use butter for. She makes what she called “zoodles” which are zucchini noodles, and then she puts melted ghee with the zucchini as well as shrimp and herbs to make her own shrimp scampi.
Dr. Oz challenged his viewers to complete the Oz Whole30 Challenge.