Whole30 Timeline in Pictures: Symptoms, Energy & Cravings by Week

So you’re doing the Whole30 Challenge, and you’ve got one BIG question: IS THIS NORMAL? 😅 This post helps answer that question by giving you a visual Whole30 timeline in pictures that breaks down what most people experience day by day and week by week! 

If you want some motivation with Whole30 Results or Before and After photos, you’ll find those here! 

The Whole30 Timeline Week-by-Week (for those that want the high level!)

Week 1 (Days 1–7): Adaptation 

• Some symptoms you may experience: Fatigue, headaches, mood swings

• Strong cravings as blood sugar adjusts (and because you’re removing all added sugars!) 

• Digestive changes as gut bacteria rebalance: It’s common to notice bloating, gas, or changes in bowel movements during the first week as your gut microbiome adjusts to higher fiber intake and fewer processed foods. These changes are usually temporary and often improve by the end of week two.

Week 2 (Days 8–14): Adoption  

• Symptoms might still be present

• Some people start seeing energy stabilization

• Cravings often peak again before beginning to decrease 

Week 3 (Days 15–21): Smooth Sailing

• Many people notice clearer thinking

• Energy tends to be more consistent 

• Less frustration with food choices and more settling in

Week 4 (Days 22–30): Home Stretch [Confidence/Clarity]

• Many people start to feel the benefits more fully

• Appetite may even out

• Emotional resilience increases

Week 5 (Days 31+): Celebration + Reintroduction

Printable Whole30 Calendar

Want this timeline laid out in a printable format? I created a Whole30 calendar that shows what most people experience each day – you can download it here.

The Whole30 Timeline in Pictures – Broken Down Day by Day with Symptoms and Emotions!

Whole30 Day 1: No Big Deal / What Have I Done?

The Whole30 Timeline, brought to you by me! 💁🏻‍♀️ Day 1 can go one of two ways: – No Big Deal OR – What Have I Done? 😱

You may BREEZE through this first day and think “why has everyone been making this SUCH a big deal?!”

OR

You may struggle to get through Whole30 Day 1 and could be thinking to yourself “OH. MY. GOSH. Why in the WORLD did I commit to THIRTY days of this?!”

If you found this Whole30 Timeline in pictures on day one, comment and tell me: Which camp are you in today? 

Whole30 Days 2-3: The Hangover

• Why you might feel hungover: withdrawal from sugar + carbs = headaches, fatigue, irritability

• Symptoms that are normal: dull headache, brain fog, low energy

• When these usually peak: first 48–72 hours

If you found this Whole30 Timeline in pictures on Whole30 Day 2, and you woke up today feeling and/ or looking hungover, give me a 🙋🏻‍♀️ in the comments!

Whole30 Days 2-3 are called The Hangover for good reason. You will likely feel like you overindulged WAY too much last night. 🍻 You might have a pounding headache and feel *really* lethargic. 😭 Why is that?

From the Whole30 Timeline: “It is definitely true that the amount of suck you experience in this phase is directly proportional to the amount of crap you consumed before you began the program.” Welp. 😳

So what do you do?? Stick with your Whole30! 🙌🏼 Rest as much as possible, drink LOTS of water, and use diluted peppermint essential oil on your forehead for your headache. It will pass! 💕

And finally, props to my husband for this pic. I asked him to make me look as terrible as possible, and this is what I got 😂👊🏼 He just looked over and said, “Wow, that really does look like a hungover mugshot.”
 
To which I responded: “Perfect.” 🤣 #

Whole30 Days 4-5: Kill all the Things

• Why emotions spike: stress + cravings + sugar withdrawal can amplify emotions

• What others report: irritability, frustration, feeling overwhelmed

• How long it typically lasts: 1-2 days 

• Causes: The brain rebels against forbidden foods (like sugar or alcohol), combined with the body adjusting to fat-burning.
• Tips: be SURE you’re getting enough protein and fat to sustain your body’s energy needs. Also, a dash of extra patience for yourself (and from others) is helpful here. I always told my family about this phase in advance so they knew what to expect!

I’m getting pretty good at looking terrible for these photos 💁🏻‍♀️ Days 4-5 of the Whole30 are known as the “Kill All The Things” phase. You may be EXTRA angry. At ALL the things.

We don’t really know WHY this happens. 🤷🏻‍♀️ We just know THAT it happens. (A lot of the time).

My advice? Tell your spouse, your partner, your kids, your coworkers about this phase. Ask for extra patience. 🙏🏼

Then do things you KNOW are stress-relieving for YOU. 🛁 Take a bath, paint your nails/ get them done, go on a run/ walk, get outdoors, diffuse essential oils, talk to a friend. 👯‍♀️ Try @foursigmatic with adaptogens – they are mushrooms that are known for their stress-relieving properties! 🍄 They SUPER great at helping me chill the heck out! ✌🏼

This, too, shall pass. And you know what’s coming! 🐅

If you found this Whole30 Timeline in pictures on Whole30 Day 4/5, tell me in the comments: how are YOU feeling today?

• 

Whole30 Day 6-7: I Just Want a Nap

• What’s happening: body shifting from carb fuel to more consistent fat oxidation — this transition can make you tired. 

• Normal additional symptoms: need for extra sleep, afternoon fatigue. 

Did you wake up, then want to go IMMEDIATELY back to sleep? 😴 Yep, that’s Whole30 Day 6! 😂

You may be exhausted today. Why? Your body doesn’t have ALL THE CARBS to burn as fast fuel. It’s learning to efficiently burn fat as fuel (can I get a hallelujah?), but in the meantime, we’re in the transition phase. 😭

If you found this Whole30 Timeline in pictures on Whole30 Day 6/7, tell me in the comments: are you exhausted? 😴

Whole30 Days 8-9: Noooo my pants are TIGHTER!

• Why bloating happens: microbiome shifts + increased fiber intake can temporarily cause digestive changes.

• Take heart: this is NORMAL and will go away! It is NOT a sign that the Whole30 isn’t working or that you’re doing something wrong! 

FOR THE LOVE OF GOSLING, my pants are TIGHTER. 👖 Whole30 Days 8-9 can be discouraging! 😭

I can’t tell you HOW many messages I’ve gotten over the years from people doing Whole30 for the first time, but completely unaware of the timeline. 🤦🏽‍♀️
 
They go like this “Hey Caroline! I’ve been doing the Whole30 for a little over a week now, but I actually think I’m going to stop because my pants are TIGHTER.” 😂

My response? “It’s all. Part. Of. The Process.” It gets better, we just have to be patient! 🙌🏼

Don’t be discouraged today if your pants are a little tighter. (Or don’t even button). Permission to wear yoga pants all day. Just get a long shirt and some cute flats and no one will be the wiser 😜

What’s going on inside your body, from the official Whole30 Timeline: “The enzymes that digest your food and the millions of bacteria that live in your gut are adjusting to your new intake of meat and vegetables, and the lack of easy-access sugars. This is something they do naturally, and these adjustments have contributed to humanity’s ability to flourish throughout our history. However, these adjustments can be a bit… uncomfortable. Bloating, constipation, diarrhea, or all three may appear as your gut starts to heal, rebalance, and process this new food effectively. The good news is that most people find this phase passes relatively quickly, and their pants are easy to button again within a week or so.”

If you found this Whole30 Timeline in pictures on Whole30 Day 8/9, tell me in the comments: did you experience the tight pants phenomenon? 😱

Whole30 Days 10-11: The Hardest Days

Whole30 Days 10-11 are THE hardest days. Statistically, if you’re going to quit, you’re going to on days 10-11. You’re likely REALLY annoyed and over the symptoms you’ve experienced the last week, but you’ve yet to experience the MAGIC that is Tiger Blood. ✨

You may even be brought to tears. 😭

Do you know what I know? YOU CAN DO HARD THINGS. 💪🏼 I promise this Whole30 will be worth it. 💕

So today I bring you some extra love and encouragement. YOU are so loved and so worthy of this health you seek! 😘

A lot of this is mindset. Will you succeed in your Whole30 and complete the damn thing? HECK YES YOU WILL. There needs to be NO other option in your mind. 🙌🏼

If you found this Whole30 Timeline in pictures on Whole30 Day 10/11, comment below “I AM WHOLE30” to recommit to all 30 days!

Whole30 Days 12-14: I Dream of Junk Food

• Food dreams and cravings: very common as your brain processes food reward pathways.

Whole30 Days 12-14: I Dream of Junk Food 😴 Have you been having CRAZY dreams? ☁️

This is why! 👍🏼

My VERY first Whole30 dream on my VERY first Whole30 in June of 2014 involved a CHOCOLATE FOUNTAIN! 🍫 I saw it at a wedding, and just put my head under it. 🤣

You’ve been saying NO to so many foods in real life that they try to sneak into your dreams! This is *totally* normal, and NO, you don’t have to restart if you indulge in your dreams. I say go for it! 😜

If you found this Whole30 Timeline in pictures on Whole30 Day 12/14, tell me in the comments: have YOU had any crazy dreams?!

Whole30 Day 15: Halfway!

YOU ARE HALFWAY DONE WITH YOUR WHOLE30 TODAY! 🎉

How does it feel? 💕
 
I’m SO proud of you. We are *definitely* on the downhill! 🏔

If you found this Whole30 Timeline in pictures on Whole30 Day 15, tell me in the comments: what has been ONE positive thing you’ve experienced so far?

Let’s finish this thing! 💪🏼

Whole30 Day 16+: Tiger Blood

Caveat: there’s variability here: not everyone gets dramatic “Tiger Blood” — sometimes it’s subtle steady improvements in energy and focus. Don’t be discouraged if you don’t hit the ground roaring on Day 16!

Aren’t you glad I didn’t get the lingerie tiger suit!? You can all sleep peacefully knowing I’m not going to break the internet! 🤣

Whole30 Day 16+ : Tiger Blood! 🐅

What is Tiger Blood on Whole30?

Here’s what Tiger Blood is, for those of you asking (from the original Timeline): “Your energy is through the roof, you’ve kicked the cravings, you’re experimenting with new, delicious food, and you’ve finally got the time to notice that your clothes fit better, your workouts are stronger, and you are generally more awesome.”

When @melissa_hartwig Urban did THE first Whole30 back in April of 2009, it was like a literal switch flipped, and she was an energizer bunny. 🐰

After hundreds of thousands of people have done Whole30’s themselves, the definition of “Tiger Blood” has changed a bit…

Now, we can define it by the culmination of NSV’s (non-scale victories). It’s a general increase in energy, motivation, and productivity. You fall asleep and wake up easier, and maybe earlier. You’re ready for the day! Energy is sustained throughout the day with less brain fog and more mental clarity. ✨

For me personally, the most notable difference is I wake up at 5am, SO ready to shoot out of bed like a rocket and conquer the world! 🚀

Know this- however Tiger Blood shows up for you, or *even if it doesn’t*, you’re NOT doing the Whole30 wrong. 💕

I’m SO PROUD OF YOU for getting to this point in the program! As true of every step in the process, be patient! It always gets even better. 💕

I’m proud of myself for making a fool of myself just for you, my lovely audience, and the Whole30. Because we can’t take ourselves too seriously, now can we? 😉✨

If you found this Whole30 Timeline in pictures on Whole30 Day 16, tell me in the comments: has your Tiger Blood kicked in?

Whole30 Day 21: I Am SO Over This

Happy Whole30 Day 21: “I am SO over this.”! 🙄😂 Is that how you’re feeling?

Have you experienced any of the amazing benefits that come with your Whole30? ✨ Keep those NSV’s (non-scale victories) in mind during this phase! 💪🏼

Serious food boredom may be settling in. Ways to combat that: batch cook three yummy meals you’re really excited about! Get a new Whole30 cookbook! Scour @whole30recipes or my Pinterest boards for new recipes! When your food is exciting, it’s easier to stay excited! 🤗

If you found this Whole30 Timeline in pictures on Whole30 Day 21, tell me in the comments: are you SO over this? Or are you trucking on through?

Whole30 Days 22-25: The Scale (and Mirror) Are Calling

Whole30 Days 22-25: The Scale (and the Mirror) Are Calling! ☎️

Hopefully by now, you have been focusing on your non-scale victories… But now you are really starting to wonder: “Has anything changed?!” 🤔 You are super curious if how you are feeling inside is any indicator of what is reflected on that scale. ✨

These few days are when you are most likely to quite literally sidestep the no scale rule. Don’t do it my friend! 🚫

Just think about it. It basically can never be a good thing. What if you step on the scale, it’s higher than you wanted to be, and you get so frustrated you quit your Whole30 altogether because you think it’s “not working”? OR you step on the scale, and it is much lower than you expected! In fact, it’s your goal weight! 🎉 Why do you need the Whole30 anyway? Again, you quit. Do you see what I mean? 😂

Please trust me and stick with the process! 💕 It’s 30 days + reintroduction and not 22 days for a very good reason! Focus on all of the positive things you have gained from your Whole30! 🙏🏼

If you found this Whole30 Timeline in pictures on Whole30 Days 22-25, tell me in the comments: what is ONE positive thing from your Whole30 so far? We all may need some encouragement! 😘

PS taking pictures of my feet is EVEN WEIRDER / more vulnerable than the ugly #oliveyouwhole30timeline photos I’ve been posting. 😳 So, you’re welcome? Or maybe I’m sorry. 🤣

Whole30 Day 28: Is 28 As Good As 30?

Happy Whole30 Day 28! You are SO CLOSE 😍 What you may be thinking right about now is: I’ve been SO good these 28 Days. What difference will TWO days make? Isn’t 28 as good as 30? 😂

The answer? NO! It’s called the WholeTHIRTY for a reason! Trust me, the reintroduction is the BEST part! You committed to 30 days and I want you to keep this promise to yourself! ✨ You’ll be so happy you stuck with it! 💕

If you found this Whole30 Timeline in pictures on Whole30 Day 28, recommit in the comments of this post! Tell me “I’m on Day 28 and I WILL make it all 30!!”

Whole30 Days 29-30: It’s Almost Over What Next?

Whole30 DAY 30 is your LAST DAY, and you could be TOTALLY freaking out!😱

What are you going to do? 😳 RELAX! 💕 The Reintroduction is BY FAR the best part of your Whole30! Figure out which foods work for YOUR body and which don’t. Take one day at a time. 🙌🏼

You literally MUST write down how each food group affects you! Use my Reintroduction Guide! Click here to download

Whole30 Reintroduction Timeline:

Whole30 Day 31: You Did It! Now Pop the Champagne! (Reintroduce Gluten-Free Alcohol)

YOU DID IT!!! 🎉 You completed your Whole30! 🙌🏼 If you completed an entire Whole30, I want you to comment below WE ARE WHOLE30!

I am SO proud of you! The Whole30 is NOT easy, and you did it!!! Tell me in the comments- what Non-Scale Victories did you achieve? ✨

Personally this last round: I found out eggs are NOT my friend, am more confident in my ability to say no, my pants are way looser, I did a BUNCH of yoga and I’m feeling stronger, I feel healthier, and our bodies are SO amazing I’m just in awe! 💕

Now for some Reintroduction talk! Step 1: DON’T GO EAT PIZZA 🍕 There, I said it. For whatever reason, especially when it’s someone’s FIRST Whole30, they want to run out and eat pizza Day 31. Please don’t! Let me tell you why!

Your body is currently set up like a control in an experiment, and you can add food groups back in *one at a time* to see how they affect you. If you add in MORE than one, you have NO idea which food group caused it! 🤨

I find most people want to do the Fast Track Reintroduction, so that’s what I’ll demonstrate for you! Today, the recommendation is to 1) keep all food Whole30, then 2) reintroduce gluten-free alcohol. Think Mimosa 🍊 if you’re feeling froggy! Or wine, or tequila! You get the idea. 😉 Want to skip alcohol? Start with legumes! 😘

Then the next 2 days, keep everything else Whole30 and we’ll reintroduce the next group on Day 34!

Whole30 Day 34: Get That Peanut Butter (Reintroduce Legumes)

Whole30 Day 34- Reintroduce Legumes! 🥜 

There are tons of legumes: peanuts, soy, black beans, lentils, garbanzo beans in hummus… the list goes on! 🌱

Are you excited to introduce legumes today??

Whole30 Day 37: Taco Night with Corn + Rice (Reintroduce Non-Gluten Grains)

Whole30 Day 37- reintroduce non-gluten grains! I’m declaring it Taco Night because you could try corn AND rice! 🌮 Who’s still with me in this Reintroduction phase? 🙋🏻‍♀️ What have you reintroduced so far and how do you feel? 💕 Comment below!

Whole30 Day 40: Got Milk? (Reintroduce Dairy)

Whole30 Day 40: Reintroduce Dairy Products! 🐮 Did you Reintroduce dairy today? 💕

Dairy is one of the worst offenders for me. I’m lactose intolerant. So with most dairy I get a really bad stomachache. I also get acne 1-2 days after consuming dairy. Womp womp…

How does dairy affect you?! ✨ Tell me in the comments!

Whole30 Day 43: Give Me All the Gluten (Reintroduce Gluten Grains)

It’s the LAST DAY of Reintroduction!! 🎉 So tell me this in the comments. Truthfully. 😉

1. Did you finish an entire Whole30? 🏆
2. Did you do Reintroduction? All of it? ✨
3. Did it change your life? 🙃

For me, the reintroduction is the *entire* point of doing a Whole30! I hope you did it and it enlightened you with knowledge of how to eat to best fuel YOUR body from now on! 😘

Today we introduced gluten. Friend to some, foe to many. 😳 We personally choose to be GF at home and will occasionally eat it out! It makes my joints hurt, I will sometimes get a headache, and sometimes will feel EXHAUSTED the next day. Delicious and worth it sometimes, but not all the time for sure! 👌🏼

I can’t wait to hear how your Whole30 was! 😘

This Whole30 Timeline in Pictures started on Instagram! To see the whole timeline on Instagram, click here 👉🏼 #oliveyouwhole30timeline

Whole30 FAQ related to Timeline and Symptoms:

Is it normal to feel worse before feeling better on Whole30?

Yes! Totally normal. Many people experience stronger symptoms (digestion changes, exhaustion, irritability, or generally feeling uncomfortable) before improvements appear. This often happens as your body adjusts to removing sugar, alcohol, and ultra-processed foods, and it usually improves by the end of the second week. This is where a LOT of people quit, but where it’s best to stick it out to get the benefits of the program. 

How long do Whole30 symptoms last?

Most early symptoms like headaches, fatigue, or digestive changes peak within the first 7-10 days. For many people, these symptoms begin to ease during week two as the body adapts to a more stable fuel source of fat and protein. 

When do cravings usually go away on Whole30?

Cravings often intensify during the first one to two weeks and can even resurface briefly around days 10–14. Many people notice cravings become more manageable — or less frequent altogether — by week three. I personally find that if I have cravings on Whole30, it’s not that I actually want cake. It’s that I’m not hydrating or eating enough. I hydrate with electrolytes and have a protein and fat-rich snack, and 9 times out of 10 my cravings go away! 

When does energy improve on Whole30?

Energy levels often dip early on, especially during the first week. Many people report steadier energy and improved focus sometime during weeks two or three, though the timeline varies from person to person.

Is it normal to have digestive issues during Whole30?

Unfortunately, yes! Bloating, gas, constipation, or changes in bowel movements are common early on. These shifts are usually temporary and related to changes in fiber intake and gut bacteria, and they often improve by the end of week two.

What is the hardest week of Whole30?

For many people, the first week is the most challenging due to withdrawal from sugar and refined carbs, and because the dietary changes can be a LOT to manage. Others find the middle of week two difficult as cravings resurface, but this phase typically passes.

What if I never get “Tiger Blood” on Whole30?

I hate to break it to you, but not everyone experiences a dramatic surge of energy or mood on the Whole30. For some, the benefits show up more subtly as improved digestion, better sleep, or fewer cravings — and those changes still count as meaningful progress! 

Are body changes supposed to happen during Whole30?

Body changes vary widely and may include shifts in bloating, inflammation, or how clothes fit rather than visible weight loss. These changes often happen gradually and are not the primary goal of the program.

Is it normal for my weight to fluctuate during Whole30?

YES. Weight can fluctuate pretty drastically during the program due to changes in water retention, inflammation, and digestion. The scale tends to have a very emotional pull on people, which is why the Whole30 recommends NOT weighing yourself for the entirety of the program. Whole30 focuses on how you feel and function rather than the scale, especially during the 30 days.

How do I know if Whole30 is working for me?

Signs that Whole30 is working may include improved energy, better digestion, fewer cravings, or more awareness around food choices. These benefits often appear gradually and may continue to unfold even after the 30 days are complete.

Are cravings a sign the Whole30 is not working?
No — cravings often peak mid-program before decreasing. Again, try hydrating with electrolytes and eating a fat and protein-rich snack to eliminate cravings. 

How was your Whole30? Did your experience line up with my Whole30 Timeline in Pictures? Comment below to tell me! And if you want to save this Whole30 Timeline in Pictures to reference later, pin it here!