How to Follow the Whole Foods Diet for Successful Weight Loss
If you’re looking to lose weight, a whole foods diet is a great option. Not only do whole foods have a lot of delicious and nutritious options, but research shows that it can be effective for weight loss. Whole foods diets are based on mainly or exclusively eating plant based whole foods. This means avoiding processed meats, sugary drinks, refined grains, and other unhealthy food items.
Instead, you’ll focus on eating whole fruits and vegetables, lean proteins, healthy fats, and complex carbohydrates. These nutrient-rich foods will help you feel fuller longer and provide the energy you need to stay active. Following a whole food diet doesn’t have to be complicated or time-consuming. You can easily incorporate healthy, whole foods into your weight loss plan with a bit of planning and effort.
Six whole foods weight loss tips to consider:
Fill Up on Fiber-Rich Foods
If you want to lose weight, eating enough fiber is an essential nutrient required for weight loss. It helps keep you full after eating and can also help reduce cravings and overeating. Find a way to include high-fiber foods at every meal. Choose high fiber foods like beans, legumes, vegetables, and whole grains. For instance, try starting the day with a bowl of whole grains like oatmeal, packed with fiber, to satisfy yourself until lunchtime.
Incorporate Healthy Fats into Your Diet
Healthy fats are also an essential part of a balanced diet and help you lose weight. In addition, they help promote satiety and aid in the absorption of vitamins and minerals. Sources of healthy fat to add to your diet include eating various things like avocados, olive oil, nuts, and seeds. For example, you could add a few slices of avocado to your lunchtime sandwich or drizzle olive oil on your evening salad.
Eat Protein at Every Meal
Protein is another essential nutrient for weight loss because if you don’t have enough, you may cause muscle wasting. Protein helps keep you feeling full and can also help preserve muscle mass while you’re losing weight. A few fabulous sources of protein include lean meats, poultry, fish, tofu, eggs, and legumes. For example, you could add grilled chicken to your lunchtime salad or have a tofu stir-fry for dinner. If you opt to forego meat a few days a week, don’t let the “how do you get your protein!?” question concern you. It is a non-issue.
Drink Plenty of Water
Water is the most common nutritional deficiency in the American population. Water has important functions in the body. It improves oxygen delivery to cells, transports nutrients, moistens oxygen for easier breathing, absorbs shock to the joints and organs, and empowers the body’s natural healing process to name a few. We’ll talk about the signs of dehydration in a later article.
Staying hydrated is also vital for overall health, and doing so will help with weight loss. Drinking water can help reduce hunger and cravings, and it can also help you stay energized and focused throughout the day. Focus on drinking eight glasses of water each day to start, depending on your weight, the climate, and other factors. You may need more or less hydration, depending on the circumstances. For example, start your day with a tall glass of water and drink something hydrating before and after any meals and snacks. Each time you drink, add a pinch of some Celtic Sea Salt or Himalayan Sea Salt to provide electrolytes.
Avoid Sugary Drinks
Sugary drinks are high in calories and can contribute to weight gain. Instead of sugary drinks, opt for water, unsweetened tea, or sparkling water. For example, you could swap your usual soda for sparkling water with lemon. Replace fruit juices with herb and fruit infused water.
Avoid Fake Food
Processed foods are really not even real food to the body. They are meals high in refined carbohydrates and fats – and usually include a ton of calories. They may also be low in nutrients. Avoid processed food to improve your health. Instead of buying a manufactured snack mix, make your own trail mix with nuts, seeds, and dried fruit instead of being packed with refined carbs and unhealthy fats.
Following a whole food diet is an excellent approach to losing weight safely and effectively. You will succeed in your weight loss objectives by eating fiber-rich meals, including healthy fats in your diet, and consuming protein at every meal. You can also maintain your ideal weight by avoiding processed foods and sugary beverages.