5 Whole Foods for Healthy Weight Loss

By Haylie Grayson

The keys to sustainable weight loss are not found in restriction, deprivation, or forcing yourself to eat unpalatable foods. The keys to sustainable, healthy weight loss are found in whole foods that are high in nutrient density, while simultaneously being low in caloric density. So today we’re going to take a look at some of the best whole foods you can implement into your diet that will help you lose weight healthfully and sustainably!

Food #1: Apples

You’ve probably heard the old saying “An apple a day keeps the doctor away”, due to the fact that apples are so incredibly nutritious, but how about “An apple a day burns the fat away”? Apples are one of the greatest weight loss foods because they are low calorie, packed with nutrition and have a high satiation factor, meaning they leave you feeling fuller longer- due to their high fiber content. Additionally, apples (and other water rich fruits) contain pectin. Pectin can actually limit the amount of fat your cells absorb. While this is helpful for weight loss, it doesn’t make apples a magic fat-burning food that defies the laws of thermodynamics. In order for apples to aid your weight loss you have to eat an overall healthy diet!

Food #2: Sweet Potatoes

Now this is just personal opinion, but I suspect most people will agree- sweet potatoes are one of the most delicious healthy foods in existence. Not only are they incredibly delicious and versatile, but they are also about as nutritionally dense as a food could be. They’re packed with vitamin A, vitamin C, potassium, fiber, B vitamins, and beneficial antioxidants. The most astonishing thing about sweet potatoes is how incredibly low in caloric density they are. One pound of sweet potatoes clocks in at less than 400 calories making them a perfect weight loss food!

Food #3: Lentils

Lentils are an easy-to-cook high protein legume. Not only are they protein-packed, but they’re also loaded with other vital nutrients like iron, folate, copper, B vitamins, fiber, and more! Lentils are great for weight loss, because they’re high in fiber and protein which leaves you feeling satisfied longer. Also, due to the high fiber content lentils promote good digestion and overall health. 1 pound of lentils clocks in at just over 500 calories, packs 40 grams of plant based protein, and a whopping 36 grams of dietary fiber!

Food #4: Oatmeal

Oatmeal is a delicious, nutritious breakfast food. As a matter of fact, it’s one of the healthiest grains in existence. Oats, just like lentils, are packed with iron but they also contain impressive amounts of manganese, phosphorus, copper, zinc, folate, and some B vitamins. Oatmeal is also rich in antioxidants that promote excellent health as well as plant-based protein. Oats are very satisfying and calorically dilute, which can aid weight loss.

Food #5: Wheatgrass

A huge part of healthy weight loss is ensuring you’re meeting all your body’s nutritional needs. A body that is nutritionally satisfied is a body not likely to overeat on junk food in an attempt to meet its needs. That’s why it’s so important to eat foods high in nutrient density and avoiding empty calories. When it comes to nutrition, it’s hard to beat wheatgrass. 1 ounce of Wheatgrass is equivalent to 2 pounds of produce nutritionally speaking. Additionally, Wheatgrass is a great source of chlorophyll, an effective blood builder, and is an excellent detoxification agent (as long as you’re eating a healthy diet).


Haylie Grayson in a banana peel: Certified fitness professional, motivating health coach, meatless athlete, animal/human rights activist, & lover/fighter.

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