If you have weight loss goals, it’s likely that you are making positive changes to your diet in order to shed the pounds. Many people increase their protein intake to help reduce their appetite, and increase their water intake to help flush out their system, but are you making good use of whole foods?
A whole food is a natural grain, fruit, vegetable or legume that has been processed or refined as little as possible, and is free from additives and other artificial substances.
Why are whole foods so important for weight loss?
Whole foods are rich in powerful nutrients that are found in plant foods, and compared with processed foods, whole foods contain more vitamins, minerals, fibre, and beneficial fats. Whole foods fill you up for longer, meaning you are less likely to overeat or crave foods that aren’t as good for your health and waistline. The reduction in overall calorie intake by eating more whole foods can help you to lose weight, or maintain a healthy weight.
For example, let’s compare two breakfast choices – 60g of quinoa with fresh fruit or a 60g bowl of a branded cereal. Although both breakfast options are the same weight, the branded cereal is more likely to leave you feeling hungry sooner, and you are more likely to suffer with sugar cravings. The grain in the branded cereal has been processed, removing nutrients as well as vital parts of the grain. With the quinoa option, you are more likely to feel fuller for longer, and less likely to have sugar cravings due to the slow release energy of the whole grain.
Whole foods aren’t just important for weight loss, they benefit our overall health too. The combinations of nutrients in whole plant foods act in synergy to help protect us from disease. Many studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains, are associated with a reduced risk of cardiovascular disease, many types of cancer, and type 2 diabetes.
Great examples of whole foods you should be incorporating into your diet regularly include: whole grain rice, bulgar wheat, quinoa, barley, buckwheat, freekeh, all fruits and vegetables, and all legumes such as a variety of beans and pulses, which contain high levels of protein and very little fat.
Why not challenge yourself this week to try and reduce the amount of processed food you eat, and instead try new whole foods in your diet?
For more information on the WST Community, go to: www.weslimcommunity.com