Following a whole foods diet for weight loss requires an understanding of the term whole foods. A whole food is one that is free of processing, preservatives, additives and genetically modified ingredients. Whole foods are natural and come from the earth. These foods are touted for being healthier for the human body than refined foods because of their nutrient-dense qualities and lack of unnatural substances that oxidize within the body. Whole foods are also beneficial for weight loss due to their lower calories and because they provide a feeling of being full that lasts longer.
Step 1
Hydrate your body. Excess water weight and water retention is a good place to start with a whole foods diet for weight loss. What you chose to hydrate your body with matters. Tap water is now considered to be a processed and unnatural substance, according to Elson Haas in his book ''Staying Healthy With Nutrition," because of its chemical fluoridation and trace mineral content. Filter water in the home before consumption to reduce possible risks associated with unclean drinking water. Filtered water is considered to be a whole food. Avoid sugary juice cocktail and soft drinks to reduce processed sugar intake.
Step 2
Replace refined carbohydrates with whole grains. Refined and simple carbohydrates such as white bread, bagels, kaiser buns, tortillas and white rice are products that are processed heavily until they are very far from their original form when they are finally consumed. The processing that these foods experience results in a loss of most or all of the nutrients they originally possessed. These foods are then fortified with synthetic nutrients, which are more difficult for the body to absorb and assimilate. Not only does consuming refined foods result in a nutrient-deficient diet, but the sugars are also broken down too quickly in the body, causing blood sugar to spike. Excess simple sugars in the body are then converted by the liver into a storage molecule which is best known as body fat. Whole grains including brown rice, barley and quinoa, on the other hand, posses their original nutrients, have not been altered or modified, break down more slowly in the body to provide a steady source of energy and disturb blood sugar levels on a much lower scale. Whole grains also leave the body feeling full for longer when compared with refined products.
Step 3
Choose fresh and seasonal over packaged and convenient. Foods that are grown locally and eaten fresh such as vegetables and fruits are whole foods that increase the likelihood of weight loss and support healthy body function. Packaged foods such as chips, cookies and cakes contribute to weight gain, nutrient deficiency and contain harmful trans fats that increase the risk of cardiovascular disease and high blood cholesterol. Fresh foods, especially organic, contain antioxidants, vitamins and minerals that support health and vitality, raising energy for exercise and maintaining a lowered healthy body weight.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Elson M. Haas, MD; 2006
- ''Healing with Whole Foods: Asian Traditions and Modern Nutrition''; Paul Pitchford; 2002
- ''The New Whole Foods Encyclopedia''; Rebecca Wood; 2010
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