You might blame hectic schedules, but even those with time to burn -- or at least cook -- eat a great deal of food that comes out of a bag, box or can. Americans' reliance on processed food may account for our burgeoning bellies and our failing health, according to Ivy Larson and Dr. Andrew Larson, authors of "The Whole Foods Diet Cookbook."
Whole Foods Defined
The whole foods diet essentially excludes processed foods in favor of natural, whole foods. The diet allows whole foods such as fresh vegetables and fruit, legumes, whole grains, nuts, seeds and fresh, organically-grown meat, poultry and seafood. The authors acknowledge the risks of consuming whole, unpasteurized milk, and recommend using pasteurized dairy, as well as pasteurized juices.
The Overall Strategy
The whole foods diet is not necessarily presented as a weight loss diet, so much as a dietary strategy that naturally leads to weight loss. The Larsons believe that if you eat natural whole foods, you can eat your fill at each meal. These foods tend to be low in calories and fat, and high in vitamins, minerals, fiber and phytonutrients. The Larsons don't believe those interested in weight loss need to become preoccupied with calorie, carbohydrate and fat counting. Rather, focus on using nutritious food to make satisfying, delicious meals and you will reduce your appetite while you enhance your metabolism and fat-burning potential.
Dig In
You can eat as much as you want of salads and non-starchy vegetables; whole fresh fruit, except for bananas; lean meat such as poultry, lean ham, turkey bacon and reduced-fat sausages; fish, egg whites; nuts in main dishes, and reduced fat cheese, particularly cottage cheese. Use low-calorie condiments, such as sour pickles, Worcestershire sauce, sea salt and vinegar as you please. You can drink all of certain beverages you want, including tea, coffee, low calorie juices, water and diet soft drinks.
The Larsons believe that if you eat nutritious, fibrous, satisfying meals to your fill, you will be sated and less likely to raid the pantry between meals. They say the body's craving for nutrition is one element that feeds hunger pangs. In an interview with "U.S. News," Ivy Larson acknowledged, however, the whole food diet will not necessarily help those who eat when they are not hungry.
Say Goodbye to White Foods
The whole foods diet is a low glycemic diet, meaning the diet focuses on foods that take a longer time to digest and get released into the bloodstream as glucose. White bread, white rice, flour tortillas and sugar feed the insulin surge/carbohydrate binge cycle that fuels many fat-fighters plight. Of course, you can still drink your skim milk and eat yogurt, onion and cauliflower, but America's most popular white foods must hit the road.
Pass the Plants, Please
Although they include recipes for lean meats, the Larsons encourage diners to routinely eat vegetarian meals. They believe that even devout carnivores can learn to become satisfied with an intermittently vegetarian diet.
Commitment Required
The whole foods diet does require a commitment of resources. The meals take more preparation than putting a frozen box in the microwave, and the recipes often involve ingredients not widely found in pantries. This diet may not help those who eat emotionally or compulsively to quickly rid themselves of their cravings, but those who follow the diet will likely be rewarded with weight loss and the health benefits of a well-rounded, nutritious diet. Those who embrace the diet as a lifestyle choice may well find themselves with fewer cravings, as they will no longer be fueling their lust for carbohydrates.
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