Can the F Word Be a Friend of Weight Loss?

When we hear "eat whole foods," what exactly does that mean? Are we referring to the large retail supermarket? Not necessarily, although they do carry a nice selection of whole foods. Whole foods are essentially foods that are grown in the ground (think foods made from a plant, not in a plant), unprocessed or minimally processed, and are generally high in nutrient density and low in caloric density.

Whole foods have significant benefits as they lack added sugars, artificial ingredients (including sweeteners), refined flours, and engineered fats. Many contain what I refer to as the "f-word"—fiber. Foods like fruits, vegetables, whole grains (quinoa, barley, brown rice), seeds, and beans fit the category of whole foods that contain fiber plus many other nutrients like vitamins and minerals.

Fiber is beneficial for weight loss as it promotes a feeling of fullness and is typically found in foods that have high nutrient density and low energy density. People who eat more fibrous foods tend to feel satiated for longer periods compared to those who consume more processed foods with refined ingredients and little to no fiber.

So, a basic rule of thumb: add more whole foods when you want to subtract the pounds!