Can You Lose Weight By Not Eating Processed Food?

If you have excess weight to lose, popular diets can seem appealing. Many of these diets, however, are too restrictive and pose numerous risks, according to the Weight-control information Network. By emphasizing more nutritious foods and cutting back on less healthy fare, you may be better able to lose weight gradually and safely without the need for meticulous calorie-counting or pricey diet products. Before attempting weight loss, seek approval and guidance from your doctor.

Natural Food Weight Control Theories

Wellness practitioners like Marcelle Pick, an obstetric and gynecological nurse practitioner and cofounder of the Women to Women clinic in Yarmouth Maine, believe that eating primarily nutritious foods and exercising regularly keeps your weight within a healthy, predetermined weight known as your set-point weight. Although it is possible to gain weight by eating too much of any food, natural, whole foods are believed to prevent food cravings associated with nutrient deficiencies and enhance appetite control by providing plentiful amounts of fiber, protein and healthy fats.

Processed Food Risks

Typical American diets don't contain enough whole grains, healthy fats, fruits and vegetables. They contain excessive amounts of processed foods, which are often rich in sugar, salt and unhealthy fats, according to the 2010 Dietary Guidelines for Americans. The more processed fare you consume, the less room you have in your diet for fiber-rich foods, which promote appetite control. You are also more likely to overeat. Candy, baked goods, potato chips and soft drinks are easy to over consume. A sugar-rich diet may also contribute to tooth decay, high triglycerides and a heightened risk for heart disease.

Guidelines

To effectively lose weight, MayoClinic.com recommends emphasizing nutrient-dense foods, like whole grains, fresh fruits and vegetables, and cutting back on low-nutrient and high-calorie fare. While eliminating all processed food isn't necessary -- in fact some, such as canned beans, nut butters and whole grain cereals are nutritious -- aim to consume more whole, natural foods. When purchasing prepared breads and other grain products, check the ingredient lists to ensure that whole grains are listed as main ingredients. Your diet should also contain balanced amounts of nutrients, so at each meal aim to have plentiful fruits and vegetables and reasonable portions of healthy starches, like brown rice or sweet potatoes, and lean protein sources, such as fish or yogurt. Because healthy fat sources, like nuts, seeds and avocados, are dense in calories, incorporate modest-sized portions into your meals.

Optimum Foods

Natural foods particularly rich in satiating fiber and nutrients include beans, lentils, peas, barley, oats, artichokes, raspberries and broccoli. Choose fresh produce instead of juices and sweetened fruit, which are higher in calories and lower in fiber. Water-rich foods, like citrus fruits, carrots and leafy greens, allow you to fill up while reaping fewer calories, according to MayoClinic.com. Additional lean protein-rich foods include egg whites, skinless white-meat poultry and tofu. Canola and olive oils provide natural, heart-healthy alternatives to butter and margarine.