Whole 30: conoce todo sobre la extrema (y maravillosa) dieta que está de moda

Y las razones para que te animes a probarlo

1800
whole30 dieta ejercicio comida carbohidratos wellness
Crédito; Getty Images
- Publicidad -

Whole 30 es la dieta del momento, es más, seguro que sabes de más de una persona que la ha hecho o intentado hacer. Énfasis en ‘intentado’ porque es uno de los regímenes saludables más extremistas y densos. Consiste en comer durante 30 días de forma restrictiva, consciente y disciplinada.

Qué sí y qué no

Las comidas que se permite dentro del programa son las carnes, huevos, mariscos, frutos secos, semillas, frutas y vegetales. Lo que no está en esa lista, no se permite, incluyendo pan, lácteos, azúcar, soya y alcohol. Ja, ja no era broma cuando dijimos que era extremista.

View this post on Instagram

INGREDIENT PREPPING @LisaMcLeod I know meal prep is the name of the game, but I want to share my approach that I have been using since day 31 of my first Whole30. Rather than preparing entire meals to last over the course of a few days; I like to call this, “Ingredient Prepping”. If you are like me and have no clue what you will be in the mood for two days from now, or you are a more of the go with the flow type, this will probably be right up your alley. Plus, this is a realistic way to keep elements of the Whole30 with you even when you aren’t on a round. # Here are a few items I keep prepared, ready to through into a skillet, salad bowl, or a quick assemble snack tray. # PROTEINS *Soft Boiled Eggs: Place eggs in pot and cover with HOT water. Bring to a boil over high heat. Once boiling, continue to boil for 4 minutes (6 minutes if you want them hard boiled). Remove from heat, and dunk in an ice bath for a few minutes before peeling. Keep in the fridge up to 3-4 days. # *Sliced Compliant Kielbasa: pretty self explanatory, but it is such an easy thing to prep, and kids love to snack on them, too! Toss in a skillet with oil to heat up, maybe add in some garlic and onion powder! (We buy @pedersonsfarms!) # *Shredded (cooked!) Pork: This is a fast protein that is easy to throw in with some eggs, in a veggie dish, or mixed up with some @tessemaes BBQ sauce between two sweet potato buns. @Costco has some great complaint, pre-cooked shredded pork. It will last our family of 4 for about 3-4 meals! # ROASTED VEGGIES *Sweet Potatoes: Preheat oven to 400. Peel and dice potatoes, toss in avocado oil, cinnamon, and some sea salt. Spread out the sweet potatoes in oven dish (if you like the softer you can just pile them in there next to each other, if you like the more crisp, make sure to spread them out some so they have their own personal space.) Cook for 45 minutes, mixi up every 15 minutes or so. If you spread them out in the pan, they might not need the full 45 minutes. # *Butternut Squash: Follow the same instructions as I described for the sweet potatoes. But get creative with the spices! # Continued in comments below! 👇🏼

A post shared by Official Whole30® Recipes (@whole30recipes) on

Publicidad

Pero eso no es todo…

Algo que está súper (mega, híper) prohibido es contar las calorías y pesarte. Porque el punto de Whole30 no es solo que bajes de peso, sino que te empieces a sentir mejor. Entonces no te dejes llevar por querer enflacar, lo que realmente necesitas son los beneficios holísticos de la dieta.

View this post on Instagram

BREAKFAST SALAD @LisaMcLeod For some (myself included!) starting out the morning strong helps me feel more motivated to stick with what I have learned in my #foodfreedom. It can vary from day to day, but often my go to is a quick assemble breakfast salad. I am using my #veggiebowlmethod, and can be taken in any direction you want, and you can select an easy to grab compliant protein to add to your bowl. # *Remember it is one of my goals for this week to help you feel confident in intuitive cooking, so I am not listing specific measurements. Start out small, and add as needed. There are no absolutes- true me, one pan meals are incredibly forgiving! For some reference with this dish, think of adding greens by the handful, the spices by the “shake of the jar”, and sprinkle in the seeds/nuts until you feel satisfied with what you've added! # Ingredients: refined coconut oil shaved or chopped brussels sprouts chopped kale ginger powder ground turmeric sliced almonds hemp hearts half an avocado, sliced salt and pepper to taste # Process: Heat skillet over medium and melt coconut oil Add in shaved brussels and soften for a minute or two. Once brussels are slightly cooked, add in all the other ingredients save the avocado. Continue to stir and sauté until all kale has wilted and spices have been mixed in thoroughly. Add veggie mix to your bowl, top with the sliced avocado, and add in your protein of choice! # Get creative, and start out your day with something green and delicious! # Image Details: coconut oil is @nutivia All produce purchased at @aldiusa Bowl is from @feltandfat Hemp hearts are @manitobaharvest Sliced almonds are @traderjoes

A post shared by Official Whole30® Recipes (@whole30recipes) on

Los beneficios

La condición general de tu cuerpo mejorará (dolores de cabeza y de estómago), podrás hacer ejercicio de forma más efectiva, dormirás como bebé pero tendrás más energía durante el día. Pero sobretodo descubrirás cuáles son las comidas que te hacen sentir fatal y aprenderás a consumirlas de forma moderada.

View this post on Instagram

Kendra here from @paleopaparazzi back with a recipe sure to knock your socks off! My Baked Sweet Potato Street Fries with Carnitas are one of the most popular recipes on my blog 🙂 I make mine in the instant pot but added directions for the slow cooker too 🙂 . BAKED SWEET POTATO STREET FRIES WITH CARNITAS . CARNITAS INGREDIENTS 3 lbs. pork shoulder roast 1 c. broth 1 large orange, juiced 1 large lime, juiced 1.5 tsp sea salt 1.5 tsp dehydrated onion 1 tsp. cumin 1 tsp. chili powder 1/2 tsp. pepper 1/2 tsp cinnamon 1/2 tsp. coriander 1 tsp. garlic powder 3 bay leaves . BAKED SWEET POTATO FRIES INGREDIENTS: 2 large sweet potatoes, scrubbed & dried 2 tbs avocado oil salt & pepper to taste . TOPPINGS Homemade or compliant Guacamole Chipotle aioli sauce: Mix together 4 tbs compliant mayo, 1/4 tsp chipotle powder, pinch of garlic powder & salt & pepper to taste. Can use @primalkitchenfoods chipotle mayo instead. . DIRECTIONS FOR INSTANT POT CARNITAS: Add all ingredients, except meat, into the instant pot & mix well. Submerge pork shoulder into liquid & spices tossing to combine. Secure the lid shut & make sure vent is switched up to "sealing" Press the manual button & cook on high pressure for 45 mins. When done, let the pressure naturally lower or switch the release valve to "venting". Use 2 forks to shred meat & then add shredded meat to a covered baking sheet & spoon on some of the juices left over.Pop into the oven & broil for 5-6 mins or until crispy. . *FOR SLOW COOKER: Add all ingredients to slow cooker & cook on low for 8 hrs. Shred & crisp. DIRECTIONS FOR BAKED SWEET POTATO FRIES: Set oven to 425 degrees & Line 2 baking sheets w/parchment paper. Slice sweet potatoes in half & then those halves in half. Slice in to 1/4" strips & then into equal sized pieces. Place equal amt. of sp fries on both baking sheets, drizzle each pan w/ 1 tbs oil & sprinkle w/ salt & pepper. Mix well w/ hands & give each fry enough space to crisp. Put in oven, bake for 15 mins., then flip. Check in 5 min increments until fries are browned & crispy. Takes about 20-30 mins depending on how crispy you like them. Let cool until you can touch them. Add to plates & top w/ everything!

A post shared by Official Whole30® Recipes (@whole30recipes) on

Algunos consejos para lograrlo

Hazlo con una amiga, funciona como con el gimnasio, entre las dos se ayudarán a lograrlo. Si el autocontrol no es lo tuyo, vacía tu casa de las tentaciones y planea las comidas con antelación para que no te gane el hambre. Y si quieres festejar, sustituye tu drink favorito por un café, se te pasará mucho más rápido la noche.

View this post on Instagram

Hi guys! It’s Carmen from @everylastbite_ with a recipe for SPICY SHRIMP TACOS This recipe is guaranteed to satisfy any Mexican cravings! Spicy shrimp, creamy coleslaw and warm tortillas that hold it all together! So flavourful and satisfying! I’m showing how to make these tortillas in my stories. For a vegetarian version toss 3cups cauliflower florets in the spices and bake for 20mins @ 375F Spicy Shrimp Tacos Serves 4 Ingredients SPICY SHRIMP 400 grams large shrimp, shells removed and deveined 2 tbsp olive oil 1 tsp cumin 1/2 tsp chili powder 1 tsp smoked paprika 1 clove garlic crushed 1/4 tsp salt and pepper COLESLAW WITH CILANTRO LIME SAUCE 3 cups shredded purple or green cabbage 1/2 cup mayonnaise 1/3 cup chopped cilantro 2 cloves garlic 2 tbsp lime juice 1/3 cup chopped scallions AVOCADO TOMATO SALSA 2 medium tomatoes, diced 1 avocado, diced 1 jalapeno, finely chopped 1/4 cup cilantro, roughly chopped 1 tbsp lime juice 1/2 tsp salt TORTILLAS 1 large celery root Lime wedges COMBINE the shrimp 1tbsp olive oil and all of the spices in a bowl & stir. Set aside to marinate for a few minutes IN a food processor combine the mayonnaise, cilantro, garlic, lime juice, salt and scallions and blend until smooth. Pour approx half of the sauce over the coleslaw and toss until its well coated. Set aside PREP the tortillas by cutting both ends off of the celery root and then removing the outer peel. Cut the celery root into thin slices. If the tortillas are still quite thick, run a knife over them to shave them down. Grill in a sandwich press for 4 minutes or on the stove for 3 minutes per side HEAT 1 tbsp olive oil in a skillet on high heat and then add in the shrimp. Cook them for 3-4 minutes per side until pink IN a bowl combine all of the ingredients for the salsa and stir until well mixed. To assemble the tacos, fill with coleslaw, salsa, grilled shrimp and drizzle with sauce If you make this recipe, don’t forget to tag me @everylastbite_ I love to see your photos! https://www.everylastbite.com/2019/02/11/shrimp-tacos/

A post shared by Official Whole30® Recipes (@whole30recipes) on

Necesitas ayuda de un profesional

Al ser tan exigente el programa, necesitas reintegrar los alimentos poco a poco y de forma estratégica. Tanto para que tu cuerpo lo tolere como para que no rebotes. Aunque de todos modos, siempre que vayas a hacer una dieta, es importante que te guíe un experto.

View this post on Instagram

Hey, hey 👋🏼 It's Kendra Cardoza here from @paleopaparazzi with another yummy recipe to share with you!! Chicken Salad BLT Avocado Cups, are the easiest most tasty Whole30 friendly recipe evahhh!! Especially if you use a ready made rotisserie chicken & mayo! . Want the recipe?! Check out the deets below! If you want to pin the recipe for later, click link in profile! One last thing, if you really love this recipe & decide to make it, don’t forget to let me know by tagging me in your post and using #paleopaparazzi so I can share them over on my page! . CHICKEN SALAD BLT AVOCADO CUPS 3 large avocados, halved & pitted 1-1/2 cups cooked rotisserie chicken, shredded (wholefoods has a compliant rotisserie chicken)
15 cherry tomatoes, quartered 5 pieces cooked compliant bacon, crumbled 6 Tbsp of compliant mayo like @primalkitchenfoods 
1/4 cup greens, chopped 25 dry roasted unsalted pistachios, shelled & chopped- I like the @vitacost pistachios Salt & pepper, to taste Sliced green onion for garnish (optional) . Reserve a small portion of tomatoes, bacon, greens and pistachios to dress on top. . Slice avocados in half, lengthwise. Remove the seed and discard. . In a large bowl, add chicken, mayonnaise, tomatoes, bacon, greens, pistachios, salt and pepper. Mix until well combined. . Scoop a generous amount of chicken salad into each avocado half. . Top with remaining tomatoes, bacon, greens and pistachios & enjoy! . For more delicious recipes and ideas, come follow along over @paleopaparazzi I have some fun things planned for you this week! See you there 🙂 http://www.paleopaparazzi.com/2018/04/whole30-chicken-salad-blt-avocado-cups/

A post shared by Official Whole30® Recipes (@whole30recipes) on

PRO TIP: Hazte la vida más fácil con el libro oficial, lo puedes comprar en Amazon y viene lleno de recetas y consejos.