How a whole food plant-based diet can aid weight loss: Nutrition and Fitness for better health

Titus Perry

NASM-CPT, NASM-PES, AFPA-CHN

Whole food plant-based (WFPB) eating has gained a lot of traction over the last decade or so. Of course, like with many eating patterns, it's not something new so much as it was simply forgotten in the minds of most people in today's world. This way of eating is something that has followed many cultures throughout history. It is still present wherever traditional hunter-gather societies exist, as well as in select areas around the globe commonly known as blue zones. There is a reason for this, one which goes beyond the mere convenience of growing crops.

The reasons that we'll be highlighting today will be about the number on the scale. It's the one everybody hates but can't divert their attention from, the rollercoaster of a weight loss journey. It's a difficult and treacherous one for so many.

Staying healthy is a journey that can sometimes feel overwhelming. With various diets, workout plans, and wellness trends constantly emerging, it becomes hard to know which path to choose. However, achieving a healthier lifestyle doesn't have to be complicated. In fact, it can be as easy as simply knowing what not to include by way of the process of elimination. In this post, we will explore practical dietary advice that can transform your health for the better.

Key: You must get healthy to lose weight, not lose weight to get healthy

Nutrition is vital for maintaining good health and well-being. It affects your energy levels, mood, and even your cognition and mental clarity. For those of us looking to use a whole-foods diet to aid weight loss, it's important to understand that its ability to do so is a byproduct of the myriad of changes it makes to our health on the inside first, and the visual changes come later. In many cases, our external form is a visual display of our internal form. Just as the eyes of a person tells a story about what's going on with their emotional state, our bodies tell a story about how we take care of and nourish ourselves.

Redirect your attention to the cause and not the symptom. Unwanted weight gain or the inability to lose weight is a byproduct of something else about our health that needs to be addressed. It would be like having a leaking pipe in your ceiling and seeing the wet stain coming through the wall. Would it be wise to simply paint over the stain every time you notice it coming through, or would it be better to dig a bit deeper and find out where that water is coming from before it slowly but surely does irreversible damage and caves your ceiling in completely?

This is what we often times do when we hyperfocus on the weight, and not its cause. We fruitlessly paint over the stain instead of fixing the broken pipe hidden behind it.

Noticing sudden and/or undesirable changes in weight is generally not too different from noticing changes in skin conditions, blood pressure, arrythmias, digestive issues, and so on. It's often a sign that something isn't quite right in our bodies. Though, there is proof that certain dietary patterns have the power to reverse engineer much of these insults. Enter, WFPB eating!

Highlights of a Whole food plant-based lifestyle

One of the most distinguished factors of the WFPB way of eating is in its simplicity. It eliminates the problem of having too many choices, which can cause decision fatigue and make it easier to make a bad choice when deciding what to eat at any given moment. Sometimes, less is more. The fewer options available the easier it'll be when it comes to making sound food choices.

Another worthwhile advantage to this way of eating is in its affordability. Animal products are expensive, red meat and seafood especially. By making fruits, vegetables, nuts, seeds, and legumes a larger portion of our meals, we'll be able to continue to nourish our bodies while also sparing our pockets, which is always welcomed especially in today's economic landscape.

Does this mean I have to give up all animal products? WFPB vs Veganism: There is a difference

For many of us, the question that naturally follows as we consider more and more the benefits of adopting a WFPB way of eating is if that consequently requires that we give up meat, eggs, poultry, and dairy altogether. To forego all animal foods is in my honest opinion, a form of dietary extremism. Not unlike going on a long-term carnivore diet or even something as bizarre as a "frugivore" diet. I lump veganism in that group. There is a lot of research showing how subpar a vegan diet is for long-term health and the various nutritional deficiencies that accompany the practice. This is largely due to there being little to no reliable sources of bioavailable zinc, B12, iron, calcium, and omega-3 fatty acids.

Whole foods are foods that are minimally processed or completely unprocessed and devoid of artificial substances. Think fresh fruits, vegetables, whole grains, nuts, seeds, raw dairy, and lean proteins. These foods are packed with nutrients that your body needs. A whole food plant-based diet can include all types of foods and doesn't exclude any one group. It simply prioritizes various plant foods in favor of animal products, while not completely excluding them entirely.

• Example: Instead of grabbing a sugary snack, consider a banana with a handful of nuts. This combination provides ample amounts of electrolytes, vitamins, minerals, fiber, healthy fats, and that hit of sugar you may be craving without the dreaded crash and guilt that comes with most snacks.

It is also worth noting, that while we might be cutting back on animal products, they still are integral in forming the foundation of a complete and well-rounded dietary strategy. When choosing what meats to obtain, the leaner the better. You may not be eating as much of it, but that just means the quality matters that much more! Leaner cuts will provide considerably higher protein content, less fat, and oftentimes comes from healthier animals. Grass finished or wild caught meats are ideal and tend to be naturally leaner. if you can access them, though, these are not the only suitable options. When purchasing conventional meats, opt for 90%+ lean beef/turkey, as well as shank, tenderloin, sirloin, and round cuts.

Stay Hydrated

Drinking enough water is fundamental for good health. Dehydration can lead to fatigue, headaches, and a lack of focus. The ideal amount looks a bit different for each of us, though, it is a good rule of thumb to aim for at least eight 8-ounce glasses of water each day.

• Tip: Carry a reusable water bottle with you to remind yourself to drink water throughout the day.

  
  

Photo by Nigel Msipa on Unsplash

What is considered an ultra-processed food?

Ultra-processed foods are foods that have been modified to extreme degrees and are far removed from their original whole form. This typically includes extreme heating, mixing, added sugar, added fat, added sodium, and artificial preservatives, colors, and flavors. The issue with these types of "foods" is that your body doesn't recognize many of the contents of the "food". In fact, I'd go as far as to say that these things are not foods at all but are food-like products. They can mimic some of the benefits of real food, yet they also come with so many negative drawbacks to our health that our bodies never fully adapt and adjust to. The contents of these food products act as a sort of slow poison, stressing and degrading our bodies over time.

Why are ultra-processed foods so detrimental?

With all this talk about ultra-processed foods, you may be thinking, "Okay Titus, we know they're not good for us, but they can't be THAT bad right?". Well, get ready for your red pill moment, because they are in fact, "THAT" bad, and I can show you how.

Many times, people argue that the most important aspect of weight loss is calories in vs calories out. While there is a degree of truth to this, there are some caveats to this argument. For starters, not all calories are created equal, and our bodies process energy from various foods differently. protein has a higher thermic effect than carbs and fats, meaning your body's metabolism is elevated as it generates more heat to process and digest that protein. In fact, up to 30% of the calories from protein is burned while digesting it. This alone means that the act of digesting protein rich meals burns almost 1/3 of the calories that the protein provides in the first place, effectively lowering your net calorie intake for that meal.

As many know, ultra-processed foods tend to be relatively low in protein and exceptionally high in refined carbs and fats. Carbs and fats offer very little in the way of thermic impact and nearly all of the calories from these macronutrients goes directly into storage (glycogen & body fat) if they are not burned through exercise and basic bodily functions. Your body will only burn roughly 10% of the calories provided by carbohydrates during digestion, whereas it burns at most 3% of fat calories during digestion. This means that 90%+ of excess calories from these nutrients are stored as body fat.

It's easy to see how this is damaging to our metabolic health, especially when done repeatedly.

The low fiber content also means that these same processed carbohydrates are digested rapidly, leading to intense spikes in insulin and blood glucose, adding more insult to injury. Furthermore, the addition of high salt, dyes, and hydrogenated oils simply add to the conundrum, with high salt linked to high blood pressure, red 40 and other dyes linked to cancers and ADHD, and hydrogenated oils strongly linked to chronic systemic inflammation.

This is just scratching the surface of the poison that is ultra-processed foods.

Serene outdoor running path ideal for jogging or walking.

How do whole-foods differ?

Whole foods are simply the inverse to what ultra-processed foods are. They are foods found in their whole, original form, without having been modified in any significant way. It should be noted that unless a food is consumed exactly as is without any form of cooking, cutting, freeze drying, mixing, etc. that is still some form of food processing. The act of cooking, cutting, freeze drying, mixing, etc. is still considered a type of processing but it is minimal and is not only safe, but in some cases healthier as it can make foods more digestible and nutrients more bioavailable. These are called minimally processed whole foods, which are completely acceptable and differ tremendously from ultra-processed food products. In other words, there is no need to consume whole foods completely raw, you may continue to prepare your meals as normal and there are no downsides to that.

Listen to Your Body

Eat when you're hungry and stop when you're full. Mindful eating can prevent overindulgence and ensure you're nourishing your body properly.

Staying Motivated on Your Health Journey

Embarking on a journey toward better health is full of ups and downs. Here are some strategies to maintain motivation.

Know your purpose

Knowing your reason for wanting this and keeping that at the forefront of your mind when navigating the challenges of going through change can make all the difference in the world. It can remind you of why you started and ensure you sustain the discipline needed to turn that change into a way of life. It will not be difficult forever; it gets easier and easier and eventually you find that the things that used to require so much discipline and focus are now automated parts of your day-to-day habits and thoughts. You won't even have to think about it much and it is at that point that you know, you've turned the corner and it's going to stick.

Find a Support System

Share your goals with friends or family or join a community group with similar health objectives. Having a support system can significantly enhance your commitment and enjoyment. You can also find support through professional guidance whether that be trainers, nutritionists, physicians and so on.

Celebrate Small Wins

Acknowledge your progress, no matter how small. Celebrate reaching milestones, like sticking to your new lifestyle for a week or trying a new healthy recipe to replace an old unhealthy one.

Final Thoughts on Your Health & Weight loss Journey

Transforming your health with each bite that you take is achievable with practical steps. Start with small, manageable changes, and build from there. Incorporate whole foods, stay hydrated, find support along the way, and listen to your body.

For more helpful nutrition and fitness tips, you can explore additional resources that will empower you on this journey. Remember, it's never too late to invest in your health and well-being.

Please feel free to like and comment!