Remember that the best healthy eating plan is the one you'll stick to. Since intermittent fasting is difficult for many people to adhere to, a wise alternative might be to consume a low-calorie Mediterranean diet and to stop the day's eating in late afternoon. Restricting eating to earlier in the day aligns better with our bodies' circadian rhythms, and is less likely to cause us to store our food in fat cells. Once you’ve created your plan, you won’t have to spend time figuring out what to eat every day. This meal plan is the second week of our free 14-day keto diet plan. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. This meal plan includes all of the recipes from the first week of our free 14-day keto diet plan. This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet. Ensure your midday meal is both satisfying and nutritious with these wholesome lunch ideas. These breakfast options are not only delicious but also provide a sustainable source of energy to keep you going throughout the day. Kickstart your day with nutrient-packed and energizing breakfasts to fuel your morning activities. Group visits were originally intended tooccur for 6 weeks but were later extended to 8 weeks to better cover material.Group visit sessions focused on helping participants incorporate more wholeplant foods into their diet in order to improve their chronic disease. The current study evaluated the impact of a whole-foods, plant-based nutritionintervention on metabolic markers of patients with chronic disease in anunderserved community setting. Anytime someone goes on a diet or follows a different eating pattern, “the number one thing that is so important is to make sure that you have a plan for day 31,” Hill says. But if the Whole30 plan does nix your cravings for good, then booyah! That has the potential to spark a binge and rebound weight gain. An epic sugar crash post-digestion accompanied by cravings for more sugar. Here’s how to decide if the Whole30 program will help you reach (and maintain) your goal weight in the long-run. Because these plants are rich in water and fiber, they’ve a low energy density, meaning you can eat larger portions without the high calorie intake that usually tags along with processed foods. A whole foods diet isn’t just a weight loss plan; it’s a sustainable lifestyle change that can improve your long-term health. Following a whole-foods diet too strictly can veer into a fixation on “clean eating” and, for some people, even prompt shame if they eat something processed. In 2025, mindful eating is gaining recognition as a way to foster a healthy relationship with food and support weight loss. Combining proteins with fiber-rich vegetables creates a satisfying, balanced meal that aligns with a whole food diet for weight loss in 2025. A single ounce of the seeds also contains 14% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning. The soluble fiber in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, lower your odds of getting heart disease. Chia seeds (Salvia hispanica), also called Salba chia or Mexican chia, are the edible seeds of a flowering plant from the mint family. In general, though, the greater the waist measurement, the higher the health risks. The less a person drinks, the fewer calories, and the less likely belly fat will build up over time. It also plays a role in where the body stores fat. These foods should be limited to treats and special occasions. One of the biggest complains I hear about the WW system is that the company promotes packaged foods, processed foods and those with artificial sweeteners. The goal is no (or as few as possible) processed foods for this week. “It’s great because it’s rich in omega-3 fatty acids,” Beacom says, who adds that frozen, fresh, or canned with just water and salt are all great choices. Having meat isn't the only way to get your protein in. You'll want to opt for grass-fed or organic, since processed meats, like bacon, aren't allowed. Frequently eating more food than you need to stay satisfied will slow down weight loss.21 This, in fact, is so important that it’s worth a section of its own. Studies demonstrate that people eating a very low-carb, ketogenic diet reduce their feelings of hunger and the amount of food they eat.13 When on a low-carb or keto diet you can trust your feelings of hunger and satiety again — something many people following a low-fat or standard American diet cannot do.11 Feel free to eat as many — or as few — times per day as you feel is right for you. Participants were asked not to count calories and to eat until they felt satiated. Examples include eating grilled chicken instead of chicken fingers or eating an orange instead of orange juice. You’ll be consuming natural sugars, simple and complex carbohydrates, and large amounts of fiber. Ketosis in our ancestors took place during temporary bouts of food shortages or starvation — they were not trying to diet. For example, you might choose to ditch alcohol, cut back on refined carbs, and eat more fruits and veggies without nixing soy, dairy, whole grains, and legumes. “While it’s not inevitable, it’s certainly possible that someone would gain back some of the weight, particularly if going Whole30 was an extreme change for them,” says Cohen. “The many restrictions of the Whole30 plan can make it difficult to dine out, and alcohol isn’t allowed either,” says Cohen. “Similarly, if you have many dietary restrictions related to a medical condition, make sure you speak with a doctor and dietitian first to make sure you’ll be meeting your nutrition needs.” (Speed up your progress towards your weight-loss goals with Women's Health's Look Better Naked DVD.) A better option might be to focus on a healthy lifestyle instead, and be as happy and grateful as you can for the body you have.Another possible hormonal issue behind stubborn weight issues may be the main stress hormone, cortisol. Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. We recommend 1.2 to 2.0 grams per kg of reference body weight per day.82 Check out our target protein ranges to find out how much protein you should be aiming for each day. A keto diet for weight loss should be at least a moderate protein diet. Diet Doctor’s own Jenni Callihan tested numerous products and her guide describes the benefits and drawbacks to each device.Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. If all patients stayed on treatment Percent weight reduction at 64 weeks1 And BAGSVÆRD, Denmark, Jan. 5, 2026 /PRNewswire/ -- Wegovy® pill is now available, providing those seeking help with their weight the revolutionary science of GLP-1 medicine in a pill for the first time. So notice how you feel during your workout and how your overall performance is affected by what you eat. Any extra movement helps you burn calories. You could lift weights, use exercise bands or do pushups. Work up to at least 30 minutes of aerobic exercise most days of the week. How many calories you burn depends on how often, how long and how hard you exercise. On the other hand, at 12 weeks the BROAD study has achieved significantly greater reductions in total, LDL and HDL cholesterol, while reduction in systolic blood pressure was higher in our trial.8 These comparisons suggest that remote interventions can indeed achieve clinically meaningful results, broadly comparable to the in-person community-based interventions. The weight reduction was composed primarily of fat mass (80.17% of total weight lost over 12 weeks), consistent with prior research linking WFPB diet to reductions in adiposity through decreased energy density and enhanced satiety.12 The primary objectives were to determine short- and medium-term changes in body weight, body composition, lipid profile, and blood pressure. Though I exchanged plenty of texts with my friend who was in it with me to make sure I was on track, I made the fatal mistake of eating some corn—a starch I later learned was not Whole30-approved. But due to Whole30's intense restrictions (namely that added sugar is a no-no), eating out became hella complicated. It wasn't one of those three-day magical solutions to weight loss. And whenever I felt like it—well, when my budget permitted—I’d splurge on a meal out, eating anything my little, food-loving heart desired. Drink water, tea, or coffee (with little or no sugar). Avoid trans fat. Pass on potatoes, and instead bring on the beans.Rather than fill up on potatoes – which have been found to promote weight gain – choose beans for an excellent source of slowly digested carbohydrates. Also look beyond the bread aisle.Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Day 5: Should you choose nonfat, low-fat, or full-fat dairy products to lose weight? Therefore, compared to milk, they are lower in carbs and get more of their calories from protein. Dairy products taste great and provide protein, calcium, magnesium, and other important nutrients. Mr Park’s life and death influenced my own life in ways he could never have imagined, and his legacy lives on with every patient I have the privilege to serve. Furthermore, quality metrics for chronic disease care indirectly encourage physicians to aggressively prescribe multiple medications for conditions such as hypertension and diabetes, with little incentive or reward for taking the time to counsel, educate, or assist patients in embracing a healthier lifestyle. Despite our best efforts, physicians can often feel as though nothing we do for patients actually makes them better or healthier, leading to a diminished sense of personal accomplishment. In a health care system like KP in which physicians are partners of a medical group and receive a salary, compensation is no longer tied directly to productivity. Physicians in fee-for-service practice often lament that in medicine, you “eat what you kill,” meaning that physicians are reimbursed on the basis of productivity and only for the face-to-face care, interventions, and treatments that they provide patients. Help our planet “I’m slowly adding fruits and healthy grains back into my diet to make it more sustainable.” But what I truly needed was healing from emotional eating and disordered thinking around food. I began to slowly gain weight and body fat, despite restricting my calorie intake more. For years, I was able to lose most of the weight following a variety of diets, such as Atkins, keto, and South Beach. The majority of the increases in the PDI, hPDI, and uPDI scores came from avoiding animal foods on a vegan diet. Ketogenic diet is characterized by an extreme reduction in carbohydrate intake (41 Ketogenic diets may decrease appetite and increase lipolysis, which may result in greater metabolic efficiency for fat consumption and can provide the same thermic effects as proteins.41 There are several types of carbohydrate-restricted diets, some of which limit carbohydrates to certain levels without restricting dietary protein and fat (such as the Atkins diet), whereas others allow moderate carbohydrate intake as well as moderate protein and fat intake.37 The strategy of reducing total fat intake is widely used for weight loss because a single gram of fat contains more calories than a gram of carbohydrates or protein. Obesity has become one of the most important public health problems worldwide, which suggests the need for evidence-based dietary strategies for weight loss and its maintenance. Create a delightful chia seed pudding using almond milk and top it with fresh mango for a tropical and satisfying treat. Satisfy your cravings with these healthier alternatives, making your journey enjoyable without sacrificing flavor. Pair creamy hummus with crunchy carrot and cucumber sticks for a satisfying and fiber-rich snack. Dairy products taste great and provide protein, calcium, magnesium, and other important nutrients.While the program can help you lose weight, the Whole30 is meant to reshape your overall relationship with food so that you feel your best.Registered dietitians Kate Patton, MEd, RD, CSSD, LD, and Julia Zumpano, RD, LD, explore some details that can help you decide — and if so, how to jump right in.Plans to go out could never just be plans to go out—even when it's a happy hour with colleagues as you'll see from my chat above.A vegan diet can include highly processed imitation meats and cheeses; a WFPB diet eschews these products in favor of whole or minimally processed, close-to-nature foods that make it easy to meet your nutritional needs.When buying breads at the supermarket, look to see that the first ingredient is "100% whole wheat flour."Finding the right diet that fits into your lifestyle can be difficult. There are actually many ways to eat for health, but not every diet out there is one of those ways. These days, there are so many diet plans, it’s almost impossible to keep them all straight. “Whole30 isn’t for everyone, but it can be a useful tool to learn more about how your body responds to certain foods,” says Jaeger. Track 21 nutrients In the quest to avoid processed foods, I had excluded things like wine, juice, and oil from my diet for not being “whole” plant foods. For more tips on healthy eating for weight loss, check out this article. When it comes to weight loss, whole foods beat out processed foods by a long shot! And you can eat as much as you want, as long as the foods are whole and plant-based. By focusing on low-calorie density foods that are a natural part of a whole-food, plant-based diet, you’ll get lots of nutritional bang for your buck.What is the whole foods, plant-based diet for weight loss?For example, brown rice delivers more fiber, magnesium, potassium, iron, and certain B vitamins (B1, B3, B6, and B9) than white rice.Your weight loss, diet, and nutrition assistant.While a few studies have used technology to deliver or assist with delivery of a PBDs weight loss intervention, more research is needed to examine the effectiveness of implementing PBDs for weight loss via remotely-delivered methods, such as use of the Web, smartphones, or texting.They are, therefore, a good protein source for a whole food diet plan.As longevity and anti-aging continue to peak interest, more and more data is surfacing with a growing body of research highlighting the significant impact of diet on our life expectancy.Try to limit fruits that are high in sugars, such as kiwi fruit and dates. Give yourself a week, boosting protein gradually. You can try it by adding some extra protein to your meals. Fuel your muscles with this creamy, protein-packed chocolate peanut butter Ninja... Nutrition Benefits and Considerations for Whole Foods Plant-Based To really avoid processed foods, I even went so far as to avoid alcohol and oil. At least, when I wasn’t too busy cheating on my diet outright with cheese… And, okay, fine. Besides animal products, you also want to avoid any artificial ingredients, preservatives, or otherwise processed foods. Here are 10 tips to help you quickly and easily incorporate more whole foods into your diet. What made this study interesting, is that people were actually fed the experimental diets in a controlled setting. The Many Names of Added Sugar Your doctor may tell you to monitor your blood sugar levels more often if you take ALA. It might boost the effect of these drugs and lead to hypoglycemia (low blood sugar). Don't take ALA without your doctor's OK if you take insulin or other medications to lower blood sugar. Another review that involved 47 studies found an average weight loss of 5 pounds in those taking ALA supplements. Some researchers think ALA has potential weight-loss benefits because it suppresses an enzyme called AMP-activated protein kinase (AMPK), which plays a role in appetite. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.Many studies have shown that consuming organic produce can reduce exposure to harmful chemicals linked to weight gain and metabolic issues.It may be wise to accept that you don’t (and shouldn’t!) have the body of a 20-year-old when you’re at least twice that age.Improvement in cardiometabolic factors strongly depends on degree of weight loss.Vegetables are full of vitamins, minerals, fiber and phytochemicals—and with so few calories and carbohydrate, everyone can enjoy more!Whole-body vibration can offer some fitness and health benefits, but it's not clear if it's as good for you as regular exercise.It’s called strength training, or resistance training, and it is the foundation for shifting your body composition.To put that into context, most women consume a bit more than 2,000 calories daily when their metabolism is optimized. But aim for a maximum of one to two servings of low-carb fruits daily on a keto or very low-carb diet. BrothDrinking broth or bouillon can help you stay well hydrated and get a bit of protein, too. Whey protein supplements and shakes fall under the “dairy” category. So when it comes to maximizing satiety per calorie, low-fat dairy wins. Under the “calories-in, calories-out” model, dietary management has focused on the concept of “eat less, move more,” and patients have been advised to consider and calculate their calorie balance whenever they eat. However, amount of food eaten, type of food consumed (macronutrient composition), and meal timing of meals are the key components of weight-management strategies. New dietary information has only added to the current confusion due to several controversial dietary regimens, and there is no clear guidance on the optimal diet for weight loss. In this review, we identified evidence-based dietary strategies for weight management based on these three components. For even more impressive effects on body composition, aim for exercise forms which elicit a positive hormonal response. They are allowed only small portions of food, and work out as though it were their full-time job – 40 hours a week, sometimes more. So, while on a low-carb diet the fasting periods may become both easier to do and more effective. On a low-carb diet, hunger is typically reduced, making it much easier to fast. She also worked on building healthy habits, including calorie tracking, hydration, and daily walks. CONTRAVE, along with diet and exercise, helped Jeanette lose weight and keep it off. Prepare to ask your healthcare provider about CONTRAVE with this personalized weight-loss assessment But after menopause led to steady weight gain and constant cravings, she knew it was time to prioritize her own health. By using CONTRAVE along with healthy habits, like daily walks, Jennifer was able to see results. Your healthcare professional might be able to connect you with weight-loss support groups or refer you to a registered dietitian. To do this, they may suggest that you use diets that get rid of fat or carbs. This free self-paced course offers practical guidance & resources to help you adopt a healthier, more sustainable way of eating. Nuts, seeds and oils, such as olive, flaxseed and safflower oils, contain healthy fats. These include food from both plant and animal sources. Emphasize whole grains by simply choosing whole-grain options instead of refined grains, including foods made with sugar or white flour. Nearly all types of fruit fit into a healthy diet. The Mayo Clinic Diet provides practical and realistic ideas for including more physical activity and exercise throughout your day — as well as finding a plan that works for you.It also slows down digestion, stabilizes blood sugar levels, and promotes healthy gut bacteria, all of which contribute to better weight regulation.Water, lower-fat milk, tea, coffee, sugar-free drinks...Research has confirmed that the answer is no.24 Don’t eat if you’re not hungry.Egg whites are a lean, convenient source of protein that fit well into many weight loss plans.Many whole foods are rich in prebiotic fiber, which feed our beneficial gut bacteria, while other foods like yogurt, kefir, and fermented vegetables are full of gut-healthy probiotics, helping to introduce beneficial bacteria into our systems.But if organic isn’t in your budget, choose leaner cuts of conventionally raised meat, suggests Beacom.A diet centered on whole plant foods appears to be a safe, simple, sustainable solution to the obesity epidemic.Log ahead of time for better planning and scheduling. Cutting back on sugars, especially added sugars in drinks like soda or punch, could help slow or stop the decay. It may be worse if you don’t brush and floss every day. Sugars are the primary food source for the bacteria that grow in your mouth and cause tooth decay. But it also has vitamins, minerals, and other nutrients to nourish your body. Navigating weight loss can feel like traversing a complex maze, especially when bombarded with conflicting information and misleading marketing․ This guide delves into the potential of Whole Foods Market as a resource for achieving sustainable weight loss, exploring both its strengths and limitations․ We'll move from specific examples to broader concepts, building a holistic understanding of how Whole Foods can contribute to your journey, while acknowledging the crucial role of individualized approaches and professional guidance․ You can control what ingredients go in your dish, avoid sneaky additives, and call on any healthy swaps of your choosing! However, by opting for healthy swaps, you can do so in a way that’s not only delicious, but also nutritious. You can still enjoy tasty desserts, sweet and savory snacks, and even comfort foods. For example, red foods like tomatoes and strawberries are rich in lycopene and anthocyanins, which have antioxidant and anti-inflammatory properties. Especially for those with known heart disease, adding even a little oil can negatively impact heart health. If purchasing a pre-packaged food product, carefully read what is on the package, box, or can. Caffeinated coffee and high-caffeine tea (without added sugar) Organic and without added sugars or oils Low-fat coconut milk, raw coconut, unsweetened shreds or chips Whole foods are more satiating, meaning you’ll feel full longer and be less likely to indulge in extra snacks or unhealthy meals.Relying only on whites and skipping yolks for months at a time can create gaps in your diet.Diet drinks will save you calories compared with sugary beverages.The calories contained in brown and white rice are similar.In 2025, mindful eating is gaining recognition as a way to foster a healthy relationship with food and support weight loss.Research indicates that high-protein diets can increase 24-hour energy expenditure and promote fat loss, especially when combined with whole foods.In contrast, studies on the effects of low-carbohydrate diets have shown higher rates of all-cause mortality,114 decreased peripheral flow-mediated dilation,115 worsening of coronary artery disease,116 and increased constipation rates, headache, halitosis, muscle cramps, general weakness, and rash.117 Thus, while some evidence exists that low-carbohydrate diets may aid in weight loss, the cardiometabolic side effects are cause for concern, and dietary treatment decisions should be made on an individual basis weighing risks and benefits for the patient, as well as adherence.Pairing either of these with intermittent fasting is a great combination.Although this often demands substantial changes, it may immediately affect your stress hormone levels and perhaps your weight.You should also make an effort to get enough good sleep, preferably every night. In a patient-centered decision-making discussion, the physician should weigh the risks and benefits of carbohydrate-restricted diets with the patient, explaining that the ketogenic mechanism ends as soon as individuals stop the diet, often resulting in regaining of weight.122 As with any treatment to overcome disease and decrease mortality risk, including bariatric surgery with its risk of ulcers or dumping syndrome, the benefits in any particular situation may outweigh the risks. They cause the release of neurotransmitters dopamine and opioids expressed throughout the limbic system that can reinforce the eating behaviors driving obesity.51 Addictive patterns of excessive eating are often attributed to the stimulating properties of these hyperpalatable foods prevalent in our modern food environment. The fermentation of fiber appears to be a factor in a host of mechanisms related to obesity, including intestinal barrier function, glucose function, and appetite regulation.105 Short-chain fatty acids (SCFAs) produced by the gut microbiota through its digestion and fermentation process can modulate satiety and eating patterns, and regulate energy intake through appetite. In addition to addressing weight bias, behavioral treatment includes a variety of components including collaborative goal setting, problem-solving, planning, stimulus control, social support, addressing emotional eating, self-monitoring, cognitive restructuring, motivational interviewing, relapse prevention, and contingency planning.43 Non-Hispanic Black adults had the highest age-adjusted prevalence (49.6%), followed by Hispanic adults (44.8%), non-Hispanic White adults (42.2%), and non-Hispanic Asian adults (17.4%).25 The prevalence of obesity was 40.0% among adults aged 20 to 39 years, 44.8% among adults aged 40 to 59 years, and 42.8% among adults aged 60 and older.26 Minority groups are especially challenged as social determinants of health, structural racism, and systemic inequities implicate their ability to engage in healthy eating patterns and physical activity.27–31 There can be issues with bone health when people switch to low-carb keto diets. These diets generally avoid all starchy foods (pasta, rice, potatoes, bread, corn, peas, beans and legumes). It's a high-fat, low-carb diet where you can choose to eat as much protein as you like. If you're wondering if the keto diet is right for you, our registered dietitians explain the eating plan and its pros and cons. It is important to note that unsweetened plain yogurt is suitable for a whole-food diet. Yes, Greek yogurt is a whole food because it is minimally processed. When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. A whole food diet is not an outrageous or restrictive fad diet that you will find challenging to implement. These types of foods provide a variety of vitamins and nutrients that nourish our body. The Mediterranean diet consists of many foods found in regions that border the Mediterranean Sea. Grass-fed beef reduces the health concerns that go along with eating meat while getting all the terrific benefits. Meat is a great diet food, as long as it doesn’t contain antibiotics, steroids and hormones. First of all, the small fish are loaded with protein, which helps stabilize blood sugar, makes you feel full and stimulates metabolism. But if the soil is depleted or polluted, or if pests or weeds are overrunning the helpful plants, it can upset your whole ecosystem. When your garden is healthy and thriving, you thrive, too. You can think of your gut microbiome as a thriving native garden that you rely on for nutritious foods and medicines. Lots of people are obsessed with the Whole30 diet, but just as many are turned off by the work it takes. (In fact, the U.S. Department of Health and Human Services recommends supplemental B12 for all adults over age 50 because as we age, many people lose the ability to absorb vitamin B12 from food sources.) With a little creativity and flexibility, you can also prepare some fantastic food to take with you. Create meals around these staple items and you’ll definitely spend less than you do on a diet rich in meat and other animal products. Fresh produce goes a long way, and whole grains, potatoes, and beans are some of the most affordable bulk foods you can buy. During the Eating for Life intervention, no food categories were eliminated.Although participants were encouraged to obtain 90% to 95% of calories fromwhole plant foods, as evidenced by the literature, they were allowed to move attheir own pace when making dietary changes. The whole-foods, plant-based (WFPB) dietary pattern has been shown to prevent andreverse multiple chronic medical conditions. Group visits advocating for a whole-foods,plant-based diet may be effective in reducing chronic disease burden inunderserved communities. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. Limit foods that offer lots of calories but little nutritional value. Try to include more nutrient-dense foods such as vegetables, fruits, legumes and lean proteins. First height was measured using a Bodyson ultrasonic height meter (ADE GmbH & Co., Hamburg, Germany) and subsequently weight and body composition was measured using the multi-frequency bioelectrical impedance analyzer (BIA) InBody 970 (Biospace, Seoul, South Korea). Participants remained seated for at least 5 minutes after which they were instructed to remain silent and one blood pressure reading was taken using the OMRON M7 Intelli IT (OMRON HEALTHCARE Co, Ltd., Japan). Upon arrival, participants were taken to the large classroom and were seated at the individual desks, allowing for the optimum position for the blood pressure measurement, with feet flat on the floor and arms supported at heart level. A consistent walking program is an effective way to drop pounds and lose body fat This fermented cabbage is full of probiotics and fiber, and can help your gut, heart and brain health The flavorful herb is full of antioxidants that may help regulate blood sugar Using this guideline, a 140-pound person would need at least 50 grams of protein each day. For a more detailed breakdown of what to eat on a WFPB diet, check out The Forks Over Knives Diet Explained. Many people also report bigger fitness payoffs, more energy, reduced inflammation, and better health outcomes after making the switch. Instead, during this phase, you should try to limit the three foods. There’s a very controlling goal behind this diet, which might not be good for your mental or physical health. Avoid it if you have a history of eating disorders. Incorporating a balance of these fibers into your diet not only aids digestion but also provides a natural, sustainable approach to weight loss. Evidence suggests that high-fiber diets can play a significant role in weight management. A high-fiber diet is a nutritional approach that prioritizes foods rich in dietary fiber—an essential carbohydrate found in fruits, vegetables, whole grains, legumes, and nuts. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. While fats are high-energy-dense foods, some fats are healthier than others. The glycemic index indicates only how quickly carbohydrates in a food are absorbed into the bloodstream. Some foods with a high glycemic index contain valuable vitamins and minerals. The glycemic index is thought to be important because carbohydrates that increase blood sugar levels quickly (those with a high glycemic index) also quickly increase insulin levels. However, how quickly the level actually increases also depends on what other foods are ingested at the same time and other factors. Added sugars are listed as an ingredient in food labels. Eating a balanced diet In the obesogenic modern food environment, it is extremely easy, for reasons previously discussed, to consume more energy than needed.Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table.While carbs in the form of dessert, sugary cereals, and white bread may impair insulin sensitivity, evidence suggests that emphasizing plant-based, fiber-filled carbohydrates can reduce insulin resistance and promote a healthier body weight.First, because foods from plant sources are generally high in fiber and low in fat, they have low energy density (fewer calories per gram of food).Alternatively, you can jump right in, switch to all plants, and never look back.Maybe it was the fourth set of free cupcakes I forced myself to reject (not exaggerating), or maybe it was the fact that my body had lasted nearly three weeks sans foods it was consuming on the reg before, but I decided to cheat.Soon you’ll find yourself craving a whole food snack when you’re hungry.These healthy changes include eating a balanced diet and moving more each day. Foods rich in ALA include organ meats (such as liver and kidneys) and green veggies (such as spinach and broccoli). Studies show that your body absorbs about 30%-40% of the oral dose of an ALA supplement. However, food doesn't provide as much ALA as you usually get through supplements. “Over time, you’ll start to feel better and lose weight, which can motivate you to keep going.” If you’re following DASH, read food labels for sodium content and keep track of how much you’re getting. But if you want stronger results, go with the lower-sodium DASH diet. You may have heard that carbs are bad for you, or that you should avoid them if you want to lose weight. Our products are not intended to diagnose, treat, cure or prevent any disease. It is not meant in any way as a substitute for the professional advice provided by your physician or any other healthcare professional. In addition to answering all of my questions, HUM RDs also had some wonderful WFPB diet recipes! In addition to weight loss, you’ll likely have more energy and lower your risk for a number of diseases. Some studies show that WFPB participants eat more calories than meat-eaters. Sara is a writer, 100+ pound weight loss success story, and a certified Binge Eating and Bulimia Recovery Coach. Weight Watchers 7 Day Basic Meal Plan – This Weight Watchers 7 Day Meal Plan will be a huge help in your weight loss efforts. Either way, the emphasis in the WFPB diet is whole foods, so not relying too heavily on more processed foods like protein powders, vegan meat substitutes, etc. Our guide to the whole food plant based diet gives you tips on how to make it work best for you and 26 of the best WFPBD recipes for every meal. By eliminating ultra-processed food and focusing on real, whole ingredients, I’ve seen many people discover a new, much healthier way of eating,” says Diana Rodgers, RD, a certified Whole30 coach near Boston. Before discovering the power of plant-based eating, Weston was 60 pounds overweight, on the verge of needing statins, and struggling with brain… Eat your fill of the nourishing foods you love, and you’ll be on your way to healthy, sustainable weight loss. This means you’d need less insulin to manage your goal blood glucose levels after a meal. This is because exercise causes your muscles to use the glucose in your bloodstream faster. Often, combining a carbohydrate source with a protein source is recommended. Here, we’ll discuss a few basic tips on what and when to eat before and after exercise—and what to consider if you take diabetes medications like insulin. Gradually replacing processed items with whole foods will set a solid foundation for your weight loss efforts in 2025. In the United States, the main dietary source of trans fats is partially hydrogenated vegetable oils, previously used in many commercially prepared foods. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. However, if the body is not getting enough calories from other nutrients or from the fat stored in the body, protein is broken down into ketone bodies to be used for energy. Such foods have little effect on the blood sugar level. These foods often contain higher levels of antioxidants, which can support overall health and aid in weight management. In this comprehensive guide, I’ll share seven effective strategies to optimize your weight loss journey using whole foods. This method emphasizes consuming minimally processed foods that are rich in nutrients, helping your body naturally shed excess pounds. The juicing process strips whole foods of their nutrients and concentrates the sugars, leading to a spike in blood sugar after consumption. With that being said, carbs and sugars, just like protein and fat, can contribute to weight gain as excess carbs and sugars are converted to fatty acids which are stored in adipose tissue. It’s estimated that up to 70% of people may have a sensitivity to lactose and milk products. As noted, the Whole30 plan crosses a lot of items off of your grocery list. So, is the Whole30 diet worth the effort? It’s designed to serve as a “reset” for your body — and a challenging one, at that. And when it comes to nutrients and fiber, more is definitely better. Adding fruit and veggies on the side of your meals is a super-fast way to fuel up on nutrients and fiber. As a society, we’ve gotten away from spending time in our kitchens because making our own food isn’t convenient. You don’t have to be a kitchen pro, but you must be willing to spend time preparing food. You can’t order this kind of food from a restaurant or buy it pre-made at the grocery store. I thought that losing weight would solve my problems and give me confidence. It took several years, but my journey has become so much more than weightloss. Now, I approach nutrition now as a way to nourish my body and feed my soul. “When it was over, I told my husband I was going plant-based. I defiantly (and regretfully) abandoned this time period and resumed pre-Whole30 eating habits almost immediately after my 30 days were up. And even though Whole30 isn't a weight-loss program, being more mindful about the foods I ate did carry the added benefit of me dropping a few pounds, as well. For some people, spending a little bit of time cooking daily is preferable to trying to cook everything for the week ahead on Sunday. Create three to five simple recipes for eating during the week, say Beacom and Hassing. “It’s critical that people really plan for Whole30, and not assume that their typical ‘grab-it-on-the-go’ lifestyle is going to work,” says Rodgers. That’s why our medically supervised weight loss program consists of real whole foods and not prepackaged, processed meals, snacks, and meal replacements. The standard American diet (SAD), or the Western diet, is heavy on meat, dairy, and refined and ultra-processed foods. Are you curious about a whole-food, plant-based (WFPB) diet? This eating style has many health benefits, including weight loss, an improved microbiome, and increased nutrient and mineral consumption Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream. Research shows promising results from options like the DASH diet and Mediterranean diet “Once you begin, in time, you’ll fill your kitchen with what you need and it will get easier every day,” encourages Zumpano. If so, again, don’t feel like you need to overhaul how you eat all at once — you may have a better chance of success making small changes over time. Be sure to meet with your primary care doctor or a dietitian at least once a year to have your labs measured to assess for any deficiency. “But when you have the right guidelines and wrap in changes over time, replacing animal products in your diet is possible.” A plant-based diet refers to eating entirely or mostly plant foods. If followed properly, a whole foods, plant-based diet limits the use of oils, added sugars and processed foods, leaving only whole foods to provide nutrition. And you may have heard about a whole foods, plant-based diet (WFPB diet) and want to know more — and how it fits among the eating styles. While multiple scientific studies have shown the effectiveness of plant-based diets for weight loss, not everyone will automatically lose weight after adopting a whole-food, plant-based diet. A review in Nutrients found that eating more than four servings of veggies each day reduced the risk of weight gain. Contrary to popular belief, eating more fruit is actually linked to weight loss, according to a 2016 study in the journal Nutrients. A review in Nutrients found that eating more than four servings of veggies a day reduced the risk of weight gain. In fact, it may be the reason why eating this oily fish is linked to weight loss. A health care provider, such as a doctor or registered dietitian, can help you explore ways to lose weight. Don't look to dietary supplements for help in burning calories or losing weight. To lose weight, you need to eat fewer calories or burn more calories through physical activity. But everyone loses weight by burning more calories than are eaten. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat. If dropping a pants size or two is one of your personal goals, a growing body of research suggests replacing animal products with plants could promote a healthier weight. As well as boosting weight loss, fiber is great for the heart, gut health and digestion. And the great news is, fiber is largely found in plants which consist of a large part of a vegan diet. It can also help with weight loss because it boosts the metabolism and helps to keep the body full – meaning less chance of snacking on junk food or giving into sugar cravings. Billed as a short-term nutrition reset, committing to the program means eating only whole foods for 30 days. It emphasizes eating more vegetables, fruits (specifically berries), high-fiber foods, beans, nuts, seafood, poultry and olive oil. It's not necessarily an eating plan that outlines what types of foods to eat but instead focuses on when to eat. Each calls for eating different amounts of fat, protein and carbs in a day. Get free recipes and the latest info on living a happy, healthy plant-based lifestyle. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. On the other hand, reliable access to vitamins and minerals could perhaps mean decreased hunger levels and decreased cravings, thereby promoting weight loss.The above is speculation without strong supporting evidence. What happens when you eat too little food or when the food you eat isn’t sufficiently nutritious? The high calorie load delivered by handfuls of nuts can thwart weight loss. Whole foods, which are free from artificial additives and preservatives, play a dual role in supporting gut health. Luckily, one of the best ways to support your gut and aid digestion is through a whole foods diet! Our gut is responsible for much more than just digesting food; it plays a vital role in our overall health, and is needed for nearly every system in the body. Many people struggle with macro balancing through supplements or processed diets. In 2025, personalized nutrition is trending, and aligning your macros naturally through whole foods is a key part of effective weight loss. Balancing proteins, fats, and carbs using whole foods can be difficult but rewarding. Even with a conservative deficit of a few hundred calories per day, if you are drastically reducing processed foods or carbohydrates, you may quickly lose water weight, Greaves says. Participants were overweight (body mass index of 27 or greater), had type 2 diabetes, and had not been able to reach a blood sugar level below 7% with oral antidiabetic medications or diet and exercise alone. Start with a balanced diet that includes enough protein, soluble fiber, and healthy fats. Nuts And Seeds Fermented dairy products, such as cheese and yogurt, have had most of their lactose (milk sugar) removed. However, with the exception of soy, legumes are low in one or more of the essential amino acids that your body needs.30 Vegetables are also a good source of fiber, which can help you feel full.27 This approach not only supports your weight loss goals but also encourages variety and enjoyment. Prepare portioned packs of nuts, fruit, and cooked grains to avoid mindless overeating. Create a routine of eating without distractions like screens, allowing you to tune into how full you feel. Then you have a sugar crash which makes you feel hungry again. But it would be pretty tough to eat, much less want to eat, four to eight actual oranges in one sitting. When food is in it’s most natural form it’s considered a whole food. In fact, the average Mediterranean dieter didn’t lose any weight at all while the average plant-based eater lost 13.2 pounds. She was back on WeightWatchers (also known as WW) when a Netflix documentary convinced her to try a plant-based diet for weight loss. If eating more plant based is a priority to you, then you won’t find time to cook. You can begin by eating one WFPB meal a day, one WFPB meal a week, or you can just add more plants into your existing food routine. But in addition to protein, it’s a good source of vitamin B6, vitamin B12, selenium and zinc. Four ounces of 93% lean ground beef contains 24 grams of protein. Three ounces of cooked, farmed salmon contains 19 grams of protein. Three ounces of chicken breast contain 27 grams of protein. “Plus, chicken doesn’t come with extra saturated fat and, cost-wise, it’s accessible to the average person.” This vegetarian-friendly dinner is packed with protein from beans and Greek yogurt, and the sweet potatoes and kale provide vitamin B6 for an all-around nutritious dinner. You’ll also get a flavor punch from green olives, herbs, and lemon for the ultimate sheet-pan weight-loss meal. The crowd-pleasing recipe packs 38 grams of protein per serving and is done in just 40 minutes. A 15-minute seafood spread is in your future with this decadent recipe. As a food network lover, this whole-foods, plant-based YouTube channel was a dream come true. For 30 days, I committed to following a vegan diet with minimally processed foods. So more research needs to be done to explore why processed foods lead to greater caloric intake and weight gain and vice versa. What matters most is how the various nutrients in foods work together to create change in the body and maintain good health. Some of these people are eating more foods that trigger the expression of genes that lead to disease. Stay on top of latest health news from Harvard Medical School. 25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School. Get the latest in health news delivered to your inbox!