If yu de tink fɔ stat nyu it plan, yu go dɔn yɛri bɔt di nem ‘Whole30’. Na rili 30 dez chalenj. I min fɔ kɔt ɔl di it dɛn we nɔ fayn fɔ wan mɔnt. Na strikt plan, wit lɔ dɛn. Bɔt di men gol na fɔ mek yu no mɔ bɔt wetin yu de it. Bɔt i fayn
fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du sɔntin lɛk dis ɛn aks if i nɔ bad fɔ yu.
Aw di Whole30 Diet de wok?
If yu de stat di Whole30 it, sɔm lɔ ɛn kɔmɛnt dɛn de we yu nid fɔ fala. Di men gol fɔ dis na fɔ stɔp fɔ it tin dɛn we kin mek yu gɛt alɛji ɔ inflamɛns na yu bɔdi. Bifo dɛn kɔnt di kalori dɛn lɛk ɔda it dɛn, dis wan de pe atɛnshɔn pan
ɔl it dɛn , dat na, natura it dɛn we nɔ gɛt atifishal tin dɛn. We yu bigin dis it, yu go gɛt fɔ stɔp fɔ it bɔku it. Dis min se yu go gɛt fɔ lɛf sɔm pan di it dɛn we yu lɛk. Di men tin dɛn we dɛn kin tɔk bɔt na dis it na fɔ stɔp
fɔ it grens, milk ɛn tin dɛn we dɛn mek wit milk, shuga, bɔku pan di ligɛm, ɛn rɔm kpatakpata .
Afta 30 dez we yu nɔ gɛt dɛn it ya, yu kin put dɛn bak smɔl smɔl. di gol fכ dis mεtכd na fכ gi yu bכdi ‘rεsεt’, we min nyu stat. Dɔn yu kin si di rayt sayn ɔ di we aw yu bɔdi kin biev we yu it wan patikyula it.
Dis it kin fayn fɔ yu, mɔ if yu de sɔfa wit gut wɛl bɔdi prɔblɛm ɔ tin lɛk kɔnstipɛshɔn. I dɔn ɛp sɔm pipul dɛn bak fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi. Whole30 kin rili bi wan fayn stat fɔ mek yu bɔdi de pan wɛlbɔdi rod. Na bikɔs dɛn dɔn tɔk se di we aw i de pe atɛnshɔn pan frut ɛn vɛjitebul dɛn, dat kin mek i nɔ gɛt bɔku bɔku pipul dɛn we fat ɛn gɛt at sik.
Wetin na gud ɛn bad tin fɔ it?
Bikɔs Whole30 na sɔm kayn it we de stɔp yu fɔ it, yu nid fɔ no wetin yu fɔ it, ɛn bak wetin yu fɔ rili avɔyd. Lɛ wi tek wan luk pan wetin na dɛn tin dɛn de.
| ✅ Tin dɛn we fayn fɔ it | ❌ Tin dɛn fɔ avɔyd fɔ it |
|---|
| Bif | Milk ɛn tin dɛn we dɛn mek wit milk (Dairy) . |
| Sifud dɛn we dɛn kin it | Grens - tin dɛm lɛk bred, rays, nuts |
| Eg dɛn | Fɔd dɛn we nɔ gɛt natin fɔ du wit am |
| Plant dɛn | Drink dɛn we gɛt rifin shuga (Sodas, ɛn ɔda tin dɛn) . |
| Frut dɛn we dɛn kin mek | Ɔl di it dɛn we gɛt atifishal ad shuga |
| Fruit Juices - No Added Sugar | Baked guds & dɛzat dɛn |
| Sɔm nɛt - bins, shuga snap pis | Rum |
We yu de it insay dɛn 30 dez ya, yu fɔ mɛmba bak usay yu it kɔmɔt. Di it se yu fɔ it
ɔrganik ɛn fri-rɛnj ɛnitɛm we i pɔsibul. Dɔn bak, yu fɔ avɔyd it dɛn we dɛn put insay tin ɔ we dɛn dɔn frɔz. Yu fɔ pe atɛnshɔn bak to di tin dɛn we de insay di it dɛn we yu de it. So, i nɔ fayn fɔ bay it dɛn we dɛn dɔn mek bifo tɛm na di stoa, bikɔs bɔku tɛm dɛn kin gɛt tin dɛn we dɛn dɔn prosɛs.
Yu tink se i at fɔ kɔntinyu fɔ it dis it?
Bikɔs Whole30 na mɔ tin fɔ it pas fɔ chenj fɔ lɔng tɛm, sɔm tin dɛn go mɔs de we go mek i nɔ ebul fɔ du natin. Di lɔ dɛn rili strikt. Imajin if yu "cheat" ivin wan de durin di chalenj, min se yu brok di rules en it somtin we yu no alaw, dem go tel yu fo stat bak from de wan. Di gol na fɔ chenj di we aw yu de it ɛn di we aw yu want sɔm it dɛn. Bɔt i nɔ izi fɔ du am di fɔs tɛm. Bɔt yu nɔ fɔ bit yusɛf bikɔs di lɔ dɛn strikt.
Nɔ luk dis as prɔblɛm we yu kin gɛt wan tɛm nɔmɔ, bɔt na fɔ chenj yu layf. Dɔn, ivin if yu gɛt krayb ɛn it sɔntin we dɛn nɔ fɔ it, yu nɔ go fil bad bɔt yusɛf.
If yu gɛt dis maynd, yu kin mek yu nɔ it bɔku bɔku it dɛn we yu lɛk we nɔ de pan di it afta di 30 dez dɔn. If yu stɔp ɛn ri-introdyus it dɛn dis we, i gɛt bɛnifit fɔ yu bɔdi. Bɔt nɔ tink se di it nɔ bin wok jɔs bikɔs yu nɔ bin ebul fɔ dɔn di 30 dez.
Udat nɔ fɔ du dis it?
We yu pul sɔm it dɛn kɔmɔt na yu it kpatakpata, yu
go de mis impɔtant tin dɛn we yu de it. So di Whole30 diet nɔto di bɛst opshɔn fɔ ɔlman. Bifo yu bigin, aks
yu dɔktɔ if i fayn fɔ yu. Yu fɔ avɔyd dis it mɔ if yu:
- Pipul wae gɛt dis maynia sik: Dis it kin gɛt fɔ du wit bɔrku kɔntrol, wae nɔr kin fayn fɔ yu maynd ɔr bɔdi wɛl bɔdi.
- Vegetarian ɔ Vegan: Dis it nɔ kin izi fɔ di wan dɛn we nɔ de it bif bikɔs i kin rili abop pan mit. Dɔn bak, bikɔs dɛn kin pul di grens ɛn nɛt, i kin at fɔ gɛt di tin dɛn we yu nid, lɛk kalsiɔm ɛn vaytamɛn D.
- Pipul wae gɛt shuga ɔr iritabl bɔdi sindrom (IBS) : Di Whole30 it kin mek yu blɔd shuga lɛvɛl chenj wantɛm wantɛm. I kin mek bak di intestinal dɛn inflamɛns. So, if yu gɛt tin dɛn lɛk dayabitis ɔ IBS, i go fayn fɔ mek yu avɔyd dis it.
Aw dis difrɛn frɔm di Paleo Diet?
Di Paleo Diet de pe atɛnshɔn bak fɔ pul di it dɛn we dɛn dɔn prosɛs, grens, ɛn nɛt. Infakt, dɛn mek di Whole30 it fɔ ɛp yu fɔ yus to di Paleo it. Dat min se, dɛn nɔ de ɛkspɛkt yu fɔ bigin it ɛvri prɔsɛs it ɔ gren we yu bin de it afta 30 dez. Bifo dat, dɛn de ɛnkɔrej yu fɔ lɛ yu nɔ it dɛn it dɛn de. Di men difrɛns bitwin di tu it dɛm na dat di Whole30 it de ɛkspɛkt yu fɔ ɛkspiriɛns aw yu de fil we yu it di it dɛm we yu bin de it bak afta 30 dez. If yu nɔ fil fayn ɔ i nɔ izi fɔ yu fɔ it dɛn it dɛn de, yu kin disayd fɔ kɔntinyu fɔ pul dɛn it dɛn de. Dis kin ɛp yu fɔ yus to it we fiba di Paleo it.
Mɛsej we dɛn kin kɛr go na os
- Whole30 na 30 dez ‘eliminɛshɔn it’. Na shɔt tɛm program usay yu de pul sɔm it dɛn, nɔto it we yu de it fɔ yu layf.
- Di men gol ya na fɔ ɛp yu fɔ no us it dɛn de ambɔg yu bɔdi, pas fɔ ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn.
- Dis na it we rili strikt wit strikt lɔ dɛn.
- Di tin we impɔtant pas ɔl: Bifo yu bigin fɔ it ɛni it lɛk dis, mek shɔ se yu tɔk to yu dɔktɔ ɛn aks fɔ advays.
- Dis nɔ fayn fɔ ɔlman, mɔ di wan dɛn we gɛt prɔblɛm wit it, dayabitis, IBS, ɛn pipul dɛn we nɔ de it bif.
Whole30, it plan, it fayn, weit lɔs, nyutrishɔn, it sɛnsitiviti, wɛlbɔdi it, weit lɔs, it, it, it plan
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