How to Lose Weight on a Whole Foods Diet

Fresh fruits and vegetables are included in the whole foods diet.
Fresh fruits and vegetables are included in the whole foods diet. (Image: fresh fruits image by Pix by Marti from

Eating a whole foods diet involves consuming foods in their natural state and not ones that are processed. The whole foods diet includes fresh fruits and vegetables, nuts and seeds, whole grains and organic meat, poultry, dairy, seafood and eggs. Processed and prepackaged foods are generally high in fat, refined flours and sugar, and by eliminating, or reducing, them in your diet, weight loss is inevitable. Nitrates and MSG are also avoided in this diet. A whole foods diet not only helps you to lose weight, but will also help to improve health and decrease risk of disease.

Things You'll Need

  • Fresh fruits and vegetable
  • Whole grains
  • Seeds and nuts
  • Organic meat, dairy, eggs, poultry and seafood

Eat a well-rounded breakfast including a fruit, whole grain and some form of protein. An example of a whole foods breakfast would be a cup of whole-grain oatmeal topped with berries, and served with organic milk or soy milk on the side. Another option would be an organic omelette filled with lots of fresh vegetables and a piece of whole-grain toast.

Consume a small snack mid-morning. This may consist of a handful of almonds, or other nuts, or a piece of fruit.

Eat a mixed green salad topped with fresh vegetables and a poached organic chicken breast, with cold-pressed olive oil and lemon juice for dressing.

Prepare some wild salmon, spinach and quinoa for dinner. The meal can be seasoned with any spices or herbs, citrus juice and olive oil.

Eat baked fruits, fruit smoothies, nuts, whole-grain crackers, or nut butters for any other snacks or dessert.

Drink lots of water. Other natural beverages can be consumed as well. Stay away from sodas and artificial sweeteners.

Tips & Warnings

  • Vegetables should make up the majority of your diet in order to lose weight.
  • Eat food in moderation. Eating too much of any type of food, whether it's healthy or not, can lead to weight gain.
  • Skipping meals will slow down your metabolism, which will harm your weight-loss goal.

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