Whole Foods for Weight Loss: Is It Safe And Effective?


In losing weight, it isn’t enough that your diet is good -it should be the best. Your weight isn’t the only one that’s at risk in here, but your overall health. One of the best diet suggestions is the whole foods for weight loss. This is said to be effective and very safe especially for those who want to achieve a body goal.

Actually, whole foods diet don’t require any complex meal plans, books, supplements, etc. All you need to do is to limit your consumption of processed foods and eat mainly whole foods which are most possibly close in their natural state. If you do this, it will help you lose weight. However, it’s much suitable for those who have mild to severe obesity.

Why Whole Foods?

Whole foods are those type of foods that are minimally processed or are totally unprocessed. So when you eat them, the natural nutrients in them are still in there. Therefore, these type of foods is free of fats, sodium, sugars and artificial preservatives. All of these (fats, sodium, sugars and artificial preservatives) must be eaten with limitations to have a healthy diet.

On the word of Dr Mark Hyman, by eating mainly whole foods that are rich in minerals, vitamins, fiber, omega-3 fatty acids, and phytonutrients, you will be able to prevent and treat chronic illnesses. And make yourself feel better.

Why Whole Foods Work?

Restaurant foods and packaged processed foods are very high in calories since it has a lot of sugar and fat. If you regularly eat these, the excess calories will make you fat or worse make you obese.

By cutting the excessive consumption of processed foods in your daily diet plan, there will be a limitation to the intake of excessive calories. Hence, preventing the gain of weight and promote weight loss. Whole foods like fruits, whole grains, and vegetables are high in satiating fiber which may help in filling yourself up and making you feel full. Hence, making you eat less that eventually leads to weight loss. This is what makes whole foods for weight loss work.

Whole Foods for Weight Loss: What can you eat?

There are actually a lot of options on whole foods diet for weight loss like fruits and vegetables, whole grains, lean meats, nuts, and seeds, etc. All of these must be in your diet plan. Some of the whole foods diet plans fight shy of dairies, however, it is in moderation of low-fat dairy like low-fat cheese.

Here are some of the whole foods for weight loss, you can try:

Omega-3 Rich Foods (e.g. Salmon). Exhaustion and feeling of overwhelming can be caused by stress since it zaps our energy. Good thing, omega-3 fatty acids in whole foods like salmon is present. The omega-3 fatty acid in salmon helps in combating the symptoms of stress. This is by controlling the levels of adrenaline, cortisol, and stress hormones.

Eggs. One of the most important whole foods for weight loss are the foods rich in protein like eggs. Moreover, in losing weight, the eggs are beneficial as well.

Leafy Greens. Some people may think that leafy greens are just for the salad bowls. Even though a bowl of leafy greens and some other vegetables is an ideal healthy meal, there are still ways to acquire the daily dose of it. You can make a soup, omelet, sauce etc. if you don’t like salads.

Fresh blueberries. Blueberries, as we know, is rich in antioxidants which is beneficial in making the immune system stronger. Furthermore, it also helps in fighting the effects of stress.

Nuts and Seeds. Even though nuts and seeds may have high contents of calories, a small amount of it can satisfy hunger and may help in making you feel full and eventually make you lose weight.

Yogurt. As we know, yogurt is a very excellent source of nutrients like calcium. However, it is also rich in proteins and probiotics or live bacteria. Probiotics are very important for the gut health and also helps in reducing the effects of anxiety and stress.

Fresh Avocado. This whole food is rich in amino acids, B vitamins, and some minerals. Moreover, it also has fiber which helps in making you feel full longer. However, you should eat this fruit in moderation since it is high in calorie contents.

Oats. If you want to have a long-lasting energy, a bowl of oats can be perfect for you. This example of whole foods for weight loss is very rich in fiber, hence, it is beneficial in making you feel full longer. Which will eventually hinder you from eating an excessive amount of foods, and making you lose weight rapidly.


Losing weight is never an easy thing to do. It’s not going to happen just because you want it to. You should work hard for it. Exercise and healthy diet is a must. Moreover, your diet plan must be healthy and sustainable, like whole foods diet. The whole foods for weight loss is a good choice if you want to lose weight in a healthy and safe way.


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