Natural foods are often used to promote weight loss because of their nutrient density, low calories and disease-fighting properties. Natural foods do not contain synthetic preservatives or artificial additives. Therefore, natural foods are often viewed as being healthier for you than processed foods. However, the Food Marketing Institute reports that foods labeled as "natural" refers to the food itself and not how the food was produced.
Natural Foods and Gradual Weight Loss
The Dietary Guidelines for Americans suggests that weight loss be accomplished gradually through increased physical activity and decreased caloric intake. Consuming nutrient-dense foods and limiting fats, salts and sugars may help reduce daily caloric intake. To help promote weight loss, the Dietary Guidelines for Americans recommends daily consumption of a variety of natural foods including fruits, vegetables and whole grains. According to the Cleveland Clinic website, healthy weight loss is considered one to two pounds per week.
Vegetables for Weight Loss
Vegetables are a natural weight loss food because of the low calories and dietary fiber content. As a bonus, foods such as broccoli and spinach contain antioxidants that may help protect against certain cancers. According to MyPyramid, women should consume 2.5 cups of vegetables daily while men should consume 3.5 cups daily. MyPyramid also recommends weekly consumption of each vegetable subgroup including: dark green, orange, dry beans and peas, starches and other vegetables.
Fruits for Weight Loss
Fruit is naturally low in calories, low-fat and cholesterol-free. Filling up on fiber-rich fruit can help you feel fuller with less fat and calories than sugary snacks and junk food. In addition to weight loss, fruit can help reduce your risk of stroke, kidney stones and coronary heart disease. The Mayo Clinic website reports that blueberries may help improve short-term memory and can aid healthy aging. Apples are also high in vitamin C and contain pectin, which is soluble fiber that can help lower cholesterol.
Whole Grains for Weight Loss
Whole-grain foods such as oatmeal, bran cereal and brown rice may help you lose weight by adding bulk to your meals. The fullness effect provided by whole grains may help you eat less and consume less daily calories. According to MyPyramid, whole grains may also help reduce cholesterol and lower your risk of heart disease. It is recommended that women consume three to six ounces of daily whole grains. Men should consume three to eight ounces of daily whole grains.
Weight-Loss Tips
The Cleveland Clinic suggests that dieters consume four to six small meals per day instead of three large ones. Doing so may help prevent overeating and may help keep your metabolism high. It is also recommended that late-night meals be avoided. Consuming meals two to three hours before bed may decrease your chances of burning off any excess calories. Instead, they may be stored as fat. The Cleveland Clinic also recommends drinking plenty of water and eating until you are just satisfied, instead of full.
Member Comments