What Is the Whole Foods Diet? Is It Safe?

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

Actually, a whole foods diet doesn’t require any complex meal plans, books, supplements, etc. All you need to do is limit your consumption of processed foods and eat mainly whole foods which are as close as possible to their natural state. If you do this, it will help you lose weight. It’s a suitable weight loss strategy 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 are still in there. These types of foods tend to be free of fats, sodium, sugars and artificial preservatives. All of these (fats, sodium, sugars and artificial preservatives) should be eaten with limitations if your goal is 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 Do Whole Foods Work?

Restaurant foods and packaged processed foods tend to be very high in calories since they have 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, there will be a limit to the intake of excessive calories. This in turn will prevent weight gain and promote weight loss. Whole foods like fruits, whole grains, and vegetables are high in satiating fiber which may help in filling you up and making you feel full. This will mak you eat less and that should eventually lead 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 a whole foods diet for weight loss like fruits and vegetables, whole grains, lean meats, nuts, and seeds, etc. All of these should be in your diet plan. Some of the whole foods diet plans say stay away from dairy, however low-fat dairy such as low-fat cheeses are fine in moderation.

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

Omega-3 Rich Foods (e.g. Salmon). Exhaustion and overwhelming feelings of distress can be caused by stress since it zaps our energy. Omega-3 fatty acids in whole foods like salmon can help in combating the symptoms of stress. This is done by controlling the levels of adrenaline, cortisol, and stress hormones.

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

Leafy Greens. Some people may think that leafy greens are just for the salad bowl. Actually, a bowl of leafy greens along with other vegetables is an ideal healthy meal. There are a lot of ways to acquire a daily dose of leafy greens. You can add them to soup, omelets, sauces, etc., especially if you don’t like salads.

Fresh Blueberries. Blueberries, as we know, are rich in antioxidants which are beneficial in making the immune system stronger. Furthermore, they also help in fighting the effects of stress.

Nuts and Seeds. Even though nuts and seeds may be high in calories, small amounts can satisfy hunger and may help in making you feel full and eventually make you lose weight.

Yogurt. Yogurt is an 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 help 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 calories compared to other fruits.

Oats. If you want to have 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. That fullness can prevent you from eating an excessive amount of food, and ultimately help you lose weight.


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


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