Quick answer: The key rules of the 30-day challenge are simple: build meals from whole, unprocessed foods; eliminate processed foods, refined sugar and refined oils; choose quality pasture-raised and wild-caught animal products; include fermented foods; experiment with new recipes; and listen to your body.
Key takeaways
The challenge centers on whole, unprocessed foods such as vegetables, fruit, meat, fish, eggs, nuts and seeds.
It removes processed foods, refined sugar and refined oils for thirty days so you can notice how you feel without them.
The rules are meant to become a template for lifelong eating rather than a short-term reset.
The rules
Focus on whole, unprocessed foods
Vegetables, fruit, meat, fish, eggs, nuts and seeds. See foods to eat.
Eliminate processed foods
Avoid refined sugar, refined oils and additives. See foods to avoid.
Choose high-quality animal products
Pasture-raised, grass-fed and wild-caught when possible.
Include fermented foods
Sauerkraut, kimchi, pickles and kombucha may support the gut microbiome.
Experiment with new foods
Try new vegetables, cuts of meat and recipes.
Listen to your body
Adjust if certain foods don’t agree with you, and note changes in energy and digestion.
Healthy aging lens
These rules are a template for lifelong eating, not just a 30-day reset.
What the research shows
The challenge rules (whole foods, no added sugar, no ultra-processed food) mirror diets that have been tested in trials.
Ultra-processed vs. unprocessed food (Hall 2019, inpatient randomized crossover trial). 20 adults lived at the NIH Clinical Center and ate an ultra-processed diet for 2 weeks and an unprocessed diet for 2 weeks, with meals matched for calories, sugar, fat, fiber and sodium and eaten as freely as they liked. On the ultra-processed diet they ate about 508 kcal more per day and gained 0.9 kg; on the unprocessed diet they lost 0.9 kg. A limitation is that it was a small, short study in a controlled setting, not real life.
Paleo vs. a standard diabetes diet (Jönsson 2009, randomized crossover pilot). 13 adults with type 2 diabetes ate a Paleolithic-style diet (lean meat, fish, fruit, vegetables, eggs and nuts) and a guideline diabetes diet for 3 months each. On the Paleo-style diet, HbA1c was 0.4 points lower, triglycerides were lower, weight was 3 kg lower and HDL was slightly higher. A limitation is the very small group, and the Paleo-style diet also provided fewer calories, which may explain part of the difference.
Paleo-style eating across trials (Manheimer 2015, meta-analysis). This review pooled 4 randomized trials with 159 people who had at least one feature of metabolic syndrome. Compared with guideline-based diets, the Paleo-style diets produced short-term improvements in waist size (about 2.4 cm) and triglycerides (about 0.4 mmol/L), with smaller, uncertain changes in blood pressure, HDL and fasting glucose. A limitation is that only 4 small trials lasting up to 6 months were available.
Strength of the evidence: A 30-day challenge is shorter than most of these trials, so it is best used to learn how your body responds rather than to expect specific results.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Is there anything in my health history that would make me adjust the challenge rules?
Which of the challenge rules would be the hardest for me, and how could I prepare?
Should I change any rules for my health conditions?
How should I track how I feel during the 30 days?
Frequently asked questions
What are the main rules?
Whole foods, no processed foods, quality animal products and fermented foods.
Can I eat fruit?
Yes, whole fruit is encouraged.
Do I need to buy organic?
It helps but isn’t required.
What if a food doesn’t agree with me?
Remove it and note your symptoms.
Sources
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/
- Daley CA, et al. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J 2010. PMID: 20219103. https://pmc.ncbi.nlm.nih.gov/articles/PMC2846864/
- Wastyk HC, et al. Gut-microbiota-targeted diets modulate human immune status. Cell 2021. PMID: 34256014. https://pmc.ncbi.nlm.nih.gov/articles/PMC9020749/
- Aune D, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol 2017. PMID: 28338764. https://pmc.ncbi.nlm.nih.gov/articles/PMC5837313/
- MedlinePlus: Nutrition
- MedlinePlus: Dietary Fiber
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pubmed.ncbi.nlm.nih.gov/31105044/
- Jönsson T, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol 2009. PMID: 19604407. https://pubmed.ncbi.nlm.nih.gov/19604407/
- Manheimer EW, et al. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr 2015. PMID: 26269362. https://pubmed.ncbi.nlm.nih.gov/26269362/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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