Dear Melissa: Can I do the Whole30 during the holidays?

Dear Melissa,

I’ve done the Whole30 once before, with amazing results. It was seriously life-changing! But my habits slipped, and right now I feel awful. I’m constantly bloated, I’m tired ALL the time, and my cravings are out of control. I really need a change, and I’m ready to do the Whole30 again. But the holidays are coming up, and I’m worried it will be too hard to stick with it. Should I start the Whole30 with Thanksgiving coming up? Ruth, Dayton, OH

Dear Ruth,

We generally discourage people from doing the Whole30 during the holiday season (celebrations like U.S. Thanksgiving, Christmas, Hanukkah, or Kwanzaa). There are a few reasons why this is an especially challenging time to take on an elimination program like the Whole30:

Temptation. In December especially, you’ll likely be faced with holiday parties, office gatherings, and other events featuring foods and drinks that aren’t compatible with the Whole30 elimination phase.
Stress. The holidays can be intensely stressful for many reasons. It may prove challenging to navigate the stress, anxiety, or negative emotions the holidays can bring up without your usual comfort foods.
Special foods. The holidays may be the one time a year you get to eat your dad’s lasagna, your gram’s baklava, or your mom’s challa. If these foods are special and worth it, I’d hate for you to miss out.
Peer pressure. Your family and friends may not understand why you’re choosing to give up these foods during the holidays. You may be pressured to eat traditional family dishes, have a glass of wine, or partake in holiday desserts.

All of these factors will likely make it extra-hard to stick to your Whole30 commitment. This is especially true if this is your first Whole30, or if you haven’t done the program in quite some time.

However, I can understand feeling terrible and not wanting to wait until January to make changes. Still, making no changes and committing to the full Whole30 are not your only options! There are smaller changes you can make now to soft launch the January Whole30 and help you sleep better, have more energy, and reduce cravings during the holidays.

Option 1: Add things

When you think about improving your diet, most people immediately gravitate to giving up foods. That is a viable strategy, but so is adding foods to your plate. If you focus on adding more nutrient-dense whole foods to meals and snacks, you’ll accomplish your goals in a similar fashion without restriction.

Add vegetables or fruit to every meal
Make sure each meal and snack contains a dense source of protein
Add healthy fats to your plate for satiety
Choose more whole-food ingredients (corn instead of tortilla chips, roasted potatoes instead of potato chips)
Drink more water throughout the day

All of these changes will add more nutrition to your day, keep you full and satisfied between meals, and reduce cravings driven by under-eating or thirst.

Option 2: Limit or remove things

If you are an Abstainer, you may find this strategy the easiest. Identify one or two types or categories of foods or drinks that are holding you back the most. Maybe it’s high-sugar items like cookies and candy, which exacerbate cravings. Perhaps it’s alcohol, which impacts everything from your energy to your mental health. Maybe it’s snacking late at night, as it disrupts your sleep. Commit to a limit or complete removal of one or more of these items through January 1st.

Eliminate cookies, ice cream, and chocolate at home, which still enjoying at parties, family dinners, or other gatherings
Limit “dessert” after meals to fruit (outside of special events)
Limit yourself to one glass of alcohol per event
Tell yourself, “After dinner, the kitchen is closed.”

Small changes can bring huge rewards when it comes to energy, sleep, cravings, digestion, and mental health. The key is making a plan you’ll actually stick to, given the challenges of the season.

Option 3: Do the Whole30

If neither of the first two options feel impactful enough, you can start the Whole30 any time you choose. However, I’d recommend extra planning and prep if elimination or reintroduction falls on a holiday.

Have a strong “why” and recruit support from key friends or family (your spouse, roommate, etc.)
Let family know ahead of time, and request modifications where possible (like dressing on the side for salads)
Offer to bring a dish or two you know you can eat to gatherings
Eat before holiday parties, in case there are limited compatible offerings
Bring your own beverage, whether that’s a case of sparkling water or a pitcher of compatible mocktails

It may be challenging to turn down a favorite dish or dessert, but if this is the holiday gift you want to give to yourself, stay committed! (And freeze a slice of dad’s lasagna for later.)

Trust yourself

If despite all of your best efforts you find yourself still feeling bloated, tired, and craving the day after Christmas, the January Whole30 is right around the corner! Join our free Weekly Check-In email series, start with us on Whole30 Day 1, and get all the support, encouragement, and resources you need to succeed.

Happy holidays,
Melissa