Whole30 Case Study
Whole30 Challenge
The Whole30 diet is a fairly new diet that consists of thirty-days eating high amounts of protein lots of vegetables and some fruit. This diet is supposedly taking people back to their prehistoric roots or “caveman diet.” When planning out your meals the Whole30 states, that eating foods with very few ingredients that are pronounceable are better, but no ingredients listed at all are best because they’re whole and unprocessed. Also during the thirty-day diet avoid eating added sugar, real or artificial, grains, legumes, dairy, and processed foods. Also there should be no consumption of alcohol, even for cooking (Whole 30).
According to Wicker, many people are following the diet that calls for protein, fruits and vegetables, …show more content…
while eliminating fiber-rich legumes, calcium found in dairy, and carbohydrates that can create risks in the body. Decreasing dairy can create a huge risk if the person has low amounts of calcium, which can speed up osteoporosis in the body (Wicker 1). Food with insufficient legumes can cause a risk of decreased fiber in the body this is shown to cause negative effects such as diabetes (Mehta 1). Lastly carbohydrates are often looked at as an evil, but active people need carbohydrates to produce energy (Wicker 21). Is banning entire food groups good for the body or is there negative effects on the body during this diet?
A low-carbohydrate diet is usually defined as having less than 100 grams of carbohydrates per day. Between fifty to sixty percent should come from fat, less than thirty percent coming from carbohydrates, and twenty to thirty percent from protein according to Adam-Perrot. Diets low in carbohydrates have become the focus for many people today because if a person reduces the overall consumption of sugars and the consumption of processed foods that would lead to the effect it has on blood sugar levels after eating (Adam-Perrot 49).
Adam-Perrot states that when carbohydrates are limited, the body uses at least part of its stored glycogen to help with the demands for blood glucose maintenance. Glycogen is stored in small amounts around the body, with only about seventy to one hundred grams stored in the liver and about 400 grams in the muscles. Most of these storages are reduced within 48 hours of the time of the carbohydrate decrease, this is especially true in the liver, but the whole may take longer time depending on the daily amount carbohydrates eaten and on how much energy was used. Once glycogen storages are completely gone, the body begins to increase fat oxidation to meet the rest of its energy demands that cannot be met by gluconeogenesis, the production of glucose from certain amino acids and glycerol, this will increase to maintain a lot of the amount of glucose for the central nervous system and the red blood cells. Fatty acids that are released into the blood can be oxidized by the liver and muscle for energy production and can also be somewhat oxidized by the liver to form acetoacetate, which can be converted to acetone. These molecules can be used to fuel the muscles and brain. There is no present consensus as to what is the low-carbohydrate limit increase the risk diabetes, this may be different for each person, but intakes of less than fifty grams of carbohydrates a day are generally reported to speed up the formation of diabetes (Adam-Perrot 50).
Low-carbohydrate diets like the Whole 30 also come with a huge risk of being unable to be nutritional because of the strict food choices when on the diet. Adam-Perrot states that if a person consumes low amounts of fruits, vegetables, and whole grain products during their diet it will reduce the intake of important nutrients such as fibers, vitamins, calcium, potassium, magnesium, and iron. For example, the Continuing Survey of Food Intake by Individuals did a study about popular diets like the Whole 30 and the quality of the diets. It measured the healthy eating index, consumption patterns, and the body mass index. The results of the study showed that higher carbohydrate diets had the highest dietary adequacy, but diets that were low in carbohydrates had lower scores. The results showed that there might be a risk of the low amount of nutrients being consumed in a low-carbohydrate diet such as Whole 30 (Adam-Perrot 50). According to Pesta and Varman, a high-protein diet can create benefits of reduction of weight and obesity, but there are some risks that need to be considered before starting a diet like Whole 30.
One of the desired outcomes of a high protein diet is to create and maintain lean muscle. In the study it was found that the group that consumed high amounts of protein preserved and maintained their lean muscle, while the group that consumed normal amounts of protein did not (Pesta and Varman 2). Another study shows that older adults that consume high protein can maintain lean body mass while still losing fat (Pesta and Varman …show more content…
2). Increasing protein and lowering carbohydrates has an impact on energy and this may have a negative effect on intensity of exercise performance. Carbohydrates are critical when it comes to strength and exercise performance, therefore people who have high exercise routines should be aware of the limited energy being made when consuming a diet such as Whole 30 (Pesta and Varman 2). The author also states that obese people may benefit from high protein intake because lowering the carbohydrates may reduce adipose tissue development, which stores energy as fat. Also if an obese person cuts fat it could reduce energy intake causing a healthier weight (Pesta and Varman 2). Long-term effects on a diet high in protein such as the Whole 30 diet usually include weight reduction and weight loss, also lowering the chances of high cholesterol (Pesta and Varman 2). People that consider going on a diet like Whole 30 should choose their source considering that many protein-rich foods coming from an animal also have high levels of saturated fat and cholesterol, whereas plant based proteins do not (Pesta and Varman 3).
If an individual on the diet consumes high amounts of rich proteins they are at a higher risk of heart disease. The diet can also make a individual with kidney disease to worsen their kidney functions because the body may have trouble getting rid of waste, but consuming proteins from vegetables or fish can be a healthier alternative. Also if you consume too much protein it will be converted to glucose or ketone bodies and if the body is low on energy demand it will be stored as glycogen and fat, which will cause weight gain (Pesta and Varman 3). Diets high in protein such as the Whole 30 have many benefits when it comes to weight loss people must be aware of the effects that it may cause in the
body. Whole 30 diet may be popular for weight loss, but it also comes with risk factors from eliminating, increasing, and decreasing food groups. High protein foods are usually high in fat, cholesterol, and salt, which can cause heart disease, diabetes, high blood pressure, and sometimes cancer. Whole 30 limits the amount of carbohydrates an individual can eat, which can make the body lose the proper amounts of what it needs causing dehydration. When only eating high-protein sources, the individual is lacking the proper nutrients the body needs such as vitamins, minerals, and fiber, which protect the body from chronic diseases. When they are absent the risk of these diseases increase (Tapper-Gardzina 57). There are many supplements that can be used for protein the most abundant one being whey. Whey is found in protein shakes as a form of dairy powder. In a study there was two groups one ate whey and the other ate at a buffet to see which group would be full the longest. It was described to have more satiety from the group that ate the whey than those who ate from a buffet. It was also shown that it suppressed hunger longer than those who ate from the buffet. (Pesta and Varman 1).
Although the Whole 30 Diet is a good way to cut out processed food and go clean the risk factors that come along with it may not be worth it. People can still be eating clean by looking at labels and cutting processed foods, but keeping foods that provide nutrients that are vital to the body. Rather than giving up all carbohydrates, people could replace processed or refined grains with whole grain breads that contain fiber. Also replace high carbohydrate food with foods like brown rice, whole wheat breads, pasta, and tortillas. Most people that go on the Whole 30 Diet find some success with weight loss, but this is because when eliminating whole food groups the body is most likely consuming less calories. The Whole 30 Diet is very limiting on what a person can and cannot eat so it could be hard to stick with it.
The Whole30 diet is a fairly new diet that consists of thirty-days eating high amounts of protein lots of vegetables and some fruit. This diet is supposedly taking people back to their prehistoric roots or “caveman diet.” When planning out your meals the Whole30 states, that eating foods with very few ingredients that are pronounceable are better, but no ingredients listed at all are best because they’re whole and unprocessed. Also during the thirty-day diet avoid eating added sugar, real or artificial, grains, legumes, dairy, and processed foods. Also there should be no consumption of alcohol, even for cooking (Whole 30).
According to Wicker, many people are following the diet that calls for protein, fruits and vegetables, …show more content…
while eliminating fiber-rich legumes, calcium found in dairy, and carbohydrates that can create risks in the body. Decreasing dairy can create a huge risk if the person has low amounts of calcium, which can speed up osteoporosis in the body (Wicker 1). Food with insufficient legumes can cause a risk of decreased fiber in the body this is shown to cause negative effects such as diabetes (Mehta 1). Lastly carbohydrates are often looked at as an evil, but active people need carbohydrates to produce energy (Wicker 21). Is banning entire food groups good for the body or is there negative effects on the body during this diet?
A low-carbohydrate diet is usually defined as having less than 100 grams of carbohydrates per day. Between fifty to sixty percent should come from fat, less than thirty percent coming from carbohydrates, and twenty to thirty percent from protein according to Adam-Perrot. Diets low in carbohydrates have become the focus for many people today because if a person reduces the overall consumption of sugars and the consumption of processed foods that would lead to the effect it has on blood sugar levels after eating (Adam-Perrot 49).
Adam-Perrot states that when carbohydrates are limited, the body uses at least part of its stored glycogen to help with the demands for blood glucose maintenance. Glycogen is stored in small amounts around the body, with only about seventy to one hundred grams stored in the liver and about 400 grams in the muscles. Most of these storages are reduced within 48 hours of the time of the carbohydrate decrease, this is especially true in the liver, but the whole may take longer time depending on the daily amount carbohydrates eaten and on how much energy was used. Once glycogen storages are completely gone, the body begins to increase fat oxidation to meet the rest of its energy demands that cannot be met by gluconeogenesis, the production of glucose from certain amino acids and glycerol, this will increase to maintain a lot of the amount of glucose for the central nervous system and the red blood cells. Fatty acids that are released into the blood can be oxidized by the liver and muscle for energy production and can also be somewhat oxidized by the liver to form acetoacetate, which can be converted to acetone. These molecules can be used to fuel the muscles and brain. There is no present consensus as to what is the low-carbohydrate limit increase the risk diabetes, this may be different for each person, but intakes of less than fifty grams of carbohydrates a day are generally reported to speed up the formation of diabetes (Adam-Perrot 50).
Low-carbohydrate diets like the Whole 30 also come with a huge risk of being unable to be nutritional because of the strict food choices when on the diet. Adam-Perrot states that if a person consumes low amounts of fruits, vegetables, and whole grain products during their diet it will reduce the intake of important nutrients such as fibers, vitamins, calcium, potassium, magnesium, and iron. For example, the Continuing Survey of Food Intake by Individuals did a study about popular diets like the Whole 30 and the quality of the diets. It measured the healthy eating index, consumption patterns, and the body mass index. The results of the study showed that higher carbohydrate diets had the highest dietary adequacy, but diets that were low in carbohydrates had lower scores. The results showed that there might be a risk of the low amount of nutrients being consumed in a low-carbohydrate diet such as Whole 30 (Adam-Perrot 50). According to Pesta and Varman, a high-protein diet can create benefits of reduction of weight and obesity, but there are some risks that need to be considered before starting a diet like Whole 30.
One of the desired outcomes of a high protein diet is to create and maintain lean muscle. In the study it was found that the group that consumed high amounts of protein preserved and maintained their lean muscle, while the group that consumed normal amounts of protein did not (Pesta and Varman 2). Another study shows that older adults that consume high protein can maintain lean body mass while still losing fat (Pesta and Varman …show more content…
2). Increasing protein and lowering carbohydrates has an impact on energy and this may have a negative effect on intensity of exercise performance. Carbohydrates are critical when it comes to strength and exercise performance, therefore people who have high exercise routines should be aware of the limited energy being made when consuming a diet such as Whole 30 (Pesta and Varman 2). The author also states that obese people may benefit from high protein intake because lowering the carbohydrates may reduce adipose tissue development, which stores energy as fat. Also if an obese person cuts fat it could reduce energy intake causing a healthier weight (Pesta and Varman 2). Long-term effects on a diet high in protein such as the Whole 30 diet usually include weight reduction and weight loss, also lowering the chances of high cholesterol (Pesta and Varman 2). People that consider going on a diet like Whole 30 should choose their source considering that many protein-rich foods coming from an animal also have high levels of saturated fat and cholesterol, whereas plant based proteins do not (Pesta and Varman 3).
If an individual on the diet consumes high amounts of rich proteins they are at a higher risk of heart disease. The diet can also make a individual with kidney disease to worsen their kidney functions because the body may have trouble getting rid of waste, but consuming proteins from vegetables or fish can be a healthier alternative. Also if you consume too much protein it will be converted to glucose or ketone bodies and if the body is low on energy demand it will be stored as glycogen and fat, which will cause weight gain (Pesta and Varman 3). Diets high in protein such as the Whole 30 have many benefits when it comes to weight loss people must be aware of the effects that it may cause in the
body. Whole 30 diet may be popular for weight loss, but it also comes with risk factors from eliminating, increasing, and decreasing food groups. High protein foods are usually high in fat, cholesterol, and salt, which can cause heart disease, diabetes, high blood pressure, and sometimes cancer. Whole 30 limits the amount of carbohydrates an individual can eat, which can make the body lose the proper amounts of what it needs causing dehydration. When only eating high-protein sources, the individual is lacking the proper nutrients the body needs such as vitamins, minerals, and fiber, which protect the body from chronic diseases. When they are absent the risk of these diseases increase (Tapper-Gardzina 57). There are many supplements that can be used for protein the most abundant one being whey. Whey is found in protein shakes as a form of dairy powder. In a study there was two groups one ate whey and the other ate at a buffet to see which group would be full the longest. It was described to have more satiety from the group that ate the whey than those who ate from a buffet. It was also shown that it suppressed hunger longer than those who ate from the buffet. (Pesta and Varman 1).
Although the Whole 30 Diet is a good way to cut out processed food and go clean the risk factors that come along with it may not be worth it. People can still be eating clean by looking at labels and cutting processed foods, but keeping foods that provide nutrients that are vital to the body. Rather than giving up all carbohydrates, people could replace processed or refined grains with whole grain breads that contain fiber. Also replace high carbohydrate food with foods like brown rice, whole wheat breads, pasta, and tortillas. Most people that go on the Whole 30 Diet find some success with weight loss, but this is because when eliminating whole food groups the body is most likely consuming less calories. The Whole 30 Diet is very limiting on what a person can and cannot eat so it could be hard to stick with it.