Eat More Without Gaining Weight: The Magic of Whole Foods
Learn how you can eat more by eating whole foods.
Have you ever noticed how some people seem to be eating all the times but they never gain weight? You must wonder why you did not get that lucky gene and how nice it must be to be able to eat all the times. However, it might not have to do with genes. Have you ever paid attention to what these people are actually eating?
Probably they are not eating fast food or some delicious processed food but are eating fruits, vegetables and whole wheat grain. Fruits and vegetables are water based fibers that contain large quantities of water in proportion to their weight so they will not contribute to weight gain as processed food would do.
What are Fibers?
Fiber is the part of the plant material that cannot be digested and absorbed in the
bloodstream and it can be classified as soluble or insoluble. Soluble fiber can help with weight loss as it provides satiety (feeling full longer) and research shows it may help lower cholesterol. Good sources of soluble fiber include oatmeal, brown rice, barley, dried beans and legumes, nuts and citrus fruits. Insoluble fiber speeds up the passage of material through the digestive tract and reduces the risk of colon cancer. Good sources of insoluble fiber include the skin of fruits and vegetable, whole grain bread and cereals, and wheat bran.
What are Processed Foods?
Processed foods are raw ingredients transformed into packaged food by using manufacturing methods that have a longer shelf life. The longer shelf life is due to the use of artificial ingredients such as monosodium glutamate (MSG), flavors, preservatives, hydrogenated oil, fillers, and artificial sweeteners. Processed food can usually be prepared very quickly.
What are Whole Foods?
The opposite of processed foods are whole foods which are grown in gardens or greenhouses, are
unprocessed and have a shorter shelf life. Whole foods are full of vitamins, minerals, antioxidants, and fibers and typically require longer preparation times.
Vegetable and Fruit Intake Recommendations
Most people should aim for at least nine servings (at least 4½ cups) of vegetables and fruits a day. The more variety in color of produce, the more nutrients the body gets. As for processed food it is ok to have some but it should not be your main source of food, the main source should be whole foods.
Remember to enjoy lots of whole foods such as fruits and vegetables so that you can eat more than you currently do with fewer calories as these foods are low in fat and sodium and contain no cholesterol.
About the Author
Aris Akavan, ACE certified Personal Trainer & Lifestyle and Weight Management Coach, is owner of Body Fitness by Aris. Her misson is to assist others in leading a healthier lifestyle by balancing exercise and proper nutrition to achieve the ultimate body & mind wellness. Aris leads by example as she practices what she preaches. She leads an alcohol free and smoke free lifestyle and has worked out while following proper nutrition practices for over 10 years. In the last few years she also started participating in 5k races, adventure runs and triathlons. You can visit Aris at any of her following websites: