It is full of fresh produce, whole grains, and healthy proteins and fats to keep you energized for long. Such a diet meal plan fills your plate with as many whole foods as possible, leaving behind unnatural ingredients. By avoiding highly processed foods, you get the most nutrients per calorie consumed. Of course, it is possible to eat a strictly vegan, whole foods diet. To do this, you simply need to abstain from meat, eggs, and dairy products while emphasizing unprocessed and minimally processed plant-based foods.
Easy Ways to Drink More Water
If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy. Other diets, like a vegan diet, for instance, could be whole food diets or not.
A 2018 review reports that carrageenan may be linked to inflammation and digestive problems. The authors recommend additional research to determine if carrageenan may compromise health and well-being. Few people would argue that sugar and artificial sweeteners are good for you. Foods with lots of added sugar are addictive and full of empty calories.
Plant-based kitchen tools
While plant-based proteins are the focus of a whole foods diet, lean animal proteins can also be included in moderation. Opt for high-quality sources of protein such as chicken, turkey, fish, and eggs. When choosing animal products, aim for organic, pasture-raised, and wild-caught options whenever possible. Instead of making drastic changes overnight, try gradually incorporating more whole foods into your diet. Start by swapping out processed snacks with fruits, vegetables, nuts, and seeds. Gradually increase the number of whole foods on your plate at each meal, and before you know it, you’ll be eating a predominantly whole foods diet.
The Role of Fruits and Vegetables in Weight Loss
If you are already familiar with meal planning and prepping, then switching to a plant-based or even WFPB diet will just make things easier. But we also have more time on our hands and both follow plant-based diets – plus, we’re already very versed in freestyling with tasty ingredients to put together a well-rounded meal. You can make things easier for your transition by deciding to get rid of as many refined and animal-based foods as possible. This depends on your living situation and whether or not your family is on reviews of unimeal board, but maybe stop buying what you personally don’t want to eat. It’s perfectly fine to get the different amino acids from a variety of foods over the course of the day, just as we explained in our plant-based protein primer here. Being used to restricting carbohydrates, for example, may cause you to just load up on vegetables with some plant-based protein on the side.
- While organic doesn’t always mean healthy, when it comes to whole foods such as fruits and veggies, organic means it will likely be a bit better for you.
- Click on each section of the interactive image below to learn more.
- Although in some areas, you may have to use bottled water or filter or boil water before consumption.
- A balanced whole food diet emphasizes complex carbs like quinoa, sweet potatoes, and legumes, along with high-quality proteins from fish, eggs, or plant sources.
- If you have diabetes or irritable bowel syndrome, you might want to avoid the Whole30 diet.
- It has also sparked our interest in creating this very website.
Beans And Legumes
Although this can look like a huge amount of food, it contains very few calories. Moving away from animal products can seem scary, and for the uninitiated, it can look like there’s pretty much nothing left to eat except for some sad lettuce and expensive avocado toast. The good news is that you can “feed all those birds with one scone” – meaning a diet free from animal products can take care of all of the pressing issues of today. Thanks to a plethora of benefits ranging from sentient creatures to our planet and protecting our own health, the WFPB diet is something that many people end up following for good.
Choosing a Health-Promoting Lifestyle, Not a Punishing Diet
The 10 strategies outlined aboveâfrom prioritizing unprocessed foods to building lasting habitsâare designed to help you reach your weight loss goals while enjoying the process. Remember, consistency and patience are your best allies on this journey. By focusing on whole, nutrient-rich foods and sustainable practices, you’ll set yourself up for success now and in the years to come. Fruits and vegetables are calorie-light but nutrient-dense, making them ideal for a whole food diet for weight loss. Rich in fiber, vitamins, and minerals, they help you feel full longer, reduce overall calorie consumption, and support digestion. In 2025, the trend emphasizes maximizing produce intake as a key weight loss strategy.
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You’ll also want to steer clear of any foods containing added sugars. Anything including an ingredient from this list of hidden sugars is not a whole food (although honey is an exception). At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Here’s how I recommend starting a (mostly) whole food diet:
For instance, swap sugary cereals for oatmeal topped with fresh fruit, or replace bottled dressing with homemade vinaigrette. Whole https://nutritionsource.hsph.harvard.edu/clean-eating/ food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime. Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.
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Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables. Brazil nuts are nutrient-rich and have a smooth, buttery texture.
Day 11:
Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits. For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient.
