Best Hacks For Sticking With A Whole Food Diet
Here are some tips to help you stick with a whole food diet and develop this lifestyle.
1. Practice Batch Cooking
Especially in the beginning, if youve been used to eating more convenience-based or packaged foods, youre likely to feel like you spend the majority of your life in the kitchen. So, Id suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, youll have enough quantity to last several meals.
For example, his could be homemade granola. Make it once, and thats breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.
I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.
2. Make Your Own Convenience Foods
Sticking to a new way of eating can be really difficult, especially for your willpower. So, its very important to make it as easy as possible for yourself.
Pre-chop. Pre-chop. Pre-chop.
What To Put In Vegetable Soup
Broth I prefer beef broth in this soup for flavor, you can use homemade stock or broth or vegetable broth if you prefer. Canned tomatoes add great flavor to this recipe too.
Vegetables I love the addition of all kinds of veggies and anything goes in this recipe.
Cabbage in this soup adds bulk and fills your belly. If youre not a fan of cabbage, you can most certainly substitute kale or spinach. Keep in mind that kale will add more bulk and spinach will shrink down quite a bit.
- Low Carb Veggies Cabbage, beans, bell peppers, tomatoes, zucchini, broccoli, celery
- Starchy Veggies;Carrots, potatoes and sweet potatoes , corn
What You Can Eat On The Bean Diet
3 to 6, 1/2 cup servings of beans or lentils per day for soluble fiber.;
Psyllium husk can be substituted for a soluble fiber serving , but keep in mind that it will not provide many of the other benefits found in beans. Eating actual beans is usually preferable.;
Limit the amount of oil you cook with when you eat your beans
Three palm-sized servings of a complete, LEAN, efficient protein per day with beans.;
Low fat of the following: Meat, eggs, poultry, fish, and seafood
3 to 5, 1/2 cups of vegetables or 1-1/2 cup servings of leafy greens per day.
Consider tomatoes, green beans, and sweet potatoes vegetables. Corn and potatoes are considered starches, not vegetables.
Unsaturated fats with salt. These are oils, nuts, or seedsany fats that are liquid at room temperature.
Coconut oil and butter are saturated fats and not recommended.;
Nuts of any kind are also considered unsaturated fat.;
One Gallon of purified water per day, preferably warm or hot.
Warm water is preferred to increase the metabolic rate. Water also helps with dehydration from the increased fiber.
Read Also: Soup Diets For Quick Weight Loss
Can Other Diets Also Be Whole Food Diets
Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.
For example, here are the foods involved in the MIND Diet:
- Green, leafy vegetables five times a week
- Five or more different colored fruits and vegetables every day.
- Berries five times a week
- Five or more servings of nuts a week
- Olive oil five times a week
- Whole grains five times a week
- Oily fish twice a week or take an algae-based omega-3 supplement
- Legumes and pulses five times a week
- White meat/mix of plant-based proteins twice a week
- No more than one glass of wine a day
- One or two coffee or tea a day max
- Two liters of water a day
Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.
Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.
Chickpea Soup With Parmesan Crostini
Chickpeas, onions and garlic make for a flavor-packed, comforting soup, and adding toasted parmesan crostini on top will make you look forward to it even more.
Per serving: 424 calories, 12.9 g fat , 64.5 g carbs, 15.6 g sugar, 1,101.9 mg sodium, 17.4 g fiber, 18.6 g protein.
For the full recipe, go to girlgonegourmet.com.
Recommended Reading: Amy’s Organic Minestrone Soup
Should You Follow The Rice And Bean Diet
The rice and bean diet could be effective for someone who wants to eat better but still save money. However, how does this diet work? This eating plan is exactly what it sounds like. You consume rice and beans to try and lose weight in a healthy and cost-effective manner.
A point to note is that not all rice is made the same. Irrespective of your preferred brand, it is advisable to always choose brown or wild rice over white rice. Unlike the white version, brown and wild rice are whole grains and complex carbohydrates.They are full of fiber, vitamins, and nutrients, which are often stripped from white rice.
Due to all the nutritional components found in brown and wild rice, they can; help control blood sugar, thus, be healthy for people with diabetes, keep you fuller for longer, can help lower the risk of heart disease, and may help increase the level of antioxidants in your blood .
The types of bean that you choose to consume on this diet variation do not matter. All legumes are also considered to be healthy carbs that take longer to digest, unlike simple carbs. They also control your blood cholesterol levels and promote regularity in your bowel movements.
While these two foods are great on their own, when combined, they make an even better meal as they provide you with B complex vitamins, vitamins A and C, folate, fiber, and amino acids, which are usually incomplete; in legumes .
May Cause Gallbladder Issues
There have been a few anecdotal reports of gallstones and gallbladder blockages in people who used the Cabbage Soup Diet over the long term.
Gallstones can be the unintended consequence of any rapid weight loss.
Normally, when you eat high-fat foods, your gallbladder releases digestive juices to help break them down.
However, if you hardly eat any fat, your gallbladder may not empty for longer periods of time, making it more likely that stones will form.
Gallstones may be more common among people following a very-low-calorie diet or a low-fat diet, such as the Cabbage Soup Diet .
Read Also: French Onion Soup Bowls With Lids
Green Bean Soup Recipefiber Anyone
Wonderful green bean soup is a delightful way to enjoy a little taste of summer on a cold winters day.
This delicious low calorie recipe is a great addition to any diet plan.
Whether you have fresh, frozen or canned green beans this is a quick meal to make. So why is this particular vegetable getting such a positive buzz lately?
Well, we know they are low in calories but they also offer these additional benefits. Since they are a rich source of fiber this meal is an excellent choice to prevent constipation, help lower cholesterol, promote heart health and prevent blood sugar levels from rising too rapidly after a meal.
This makes beans not only a good choice for dieters but also for people battling with diabetes, cholesterol issues or hypoglycemia.
They also provide us with antioxidants, folic, acid, vitamin B6 and magnesium.
What Is A Soup Diet Exactly
The soup diet is basically just what it sounds like: A diet consisting all or mostly of soup. Specifically, broth-based vegetable soups, like cabbage soup. Some people following this type of diet just eat soup for each meal. Others will add in a source of lean protein or a serving of fruit or veggies.
Devotees like the soup diet because it’s super-low in calories. But it’s not the kind of thing you’re supposed to do forever. Instead, the soup diet is really just intended to be a quick way to lose a few pounds or jumpstart a more sustainable weight-loss program. Most people only follow it for seven to 10 days.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? to easily track calories, stay focused and achieve your goals!
Read Also: How To Cook Tortilla Soup
Is A Soup Diet A Healthy Choice For You
The soup diet is similar to other diets based on single food groups . For example, there are pizza diets, smoothie diets, juice fasts, and even a taco diet. Almost all of these diets promise substantial short-term weight loss, but they are generally not sustainable.
The U.S. Department of Agriculture’s dietary guidelines for Americans recommends consuming a variety of fruits, vegetables, protein, grains, and good fats like nuts and seeds for a healthy, balanced diet.
You may be able to consume food from each recommended food group on the soup diet, and you’ll most likely increase your;intake of vegetables. Depending on the recipes you follow, you might also increase your intake of plant-based protein. Soup diet proponents often recommend cooking with healthy fats, such as olive oil. However, few soup diet plans encourage the consumption of whole grains or any;grains at all for that matter. In addition, most soup diets restrict the consumption of fruit.
The USDA recommends consuming an average of 1,500 calories a day for weight loss, but that number may vary based on your lifestyle, sex, current weight, and level of physical activity. Unlike other quick weight loss diets, you may be able to consume enough calories on a soup diet, but some soup diets advise that you consume 1,200 to 1,400 calories per day.
Smoky Acorn Squash And Lentil Bisque
Usually, words like bisque signal that a soup is loaded with high-fat cream. Not the case with this tasty plant-based soup. Acorn squash takes the place of butter and cream to give you that guilty texture minus the empty calories. Well-balanced with five grams of fat, 11 grams of protein, and a whopping 14 grams of fiber per serving, it will keep you feeling full and fueled for hours, Gradney says.
Per 1 1/3-cup serving: 239 calories, 5 g fat , 41 g carbs, 7 g sugar, 522 mg sodium, 14 g fiber, 11 g protein.
To get the full recipe, go to foodandnutrition.org.
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Whats Neither Recommended Nor Forbidden
Condiments like salad dressing, ketchup, etc., with less than 5 grams of sugar per serving, are permitted.
Sparkling water is allowed; however, it doesn’t count towards the required water intake for the day.
After hearing and reading that list, a few words came to my mind: HELL to the NO! But my body was aching for it. As a manifesting generator, I could feel my sacral expand and was incredibly curious by it.
However, my mind won for about two months, until one day I woke up and my intuition came in loud and clear. I had to try The Bean Protocol.
I spent the month of December cutting down my coffee and sugar intake, using up fragrant products, researching bean recipes, and learning more about the history of beans and sugar.
What Are Some Benefits Of The Bean Diet
Including legumes in your diet is not only cost-effective, but it is also quite beneficial to your health in multiple ways. They include :
1. Increased muscle mass. Most people who frequently work out at home or from the gym could; notice that their gains are coming in faster when they start eating more beans. Legumes provide you with high amounts of protein, which, when consumed, help with muscle repair and growth .
2. Reduce calorie intake.Legumes are classified as complex carbs. Unlike simple carbs that digest faster, complex carbs take longer to pass through your system; thus they prevent snacking, which leads to increased calorie intake.
3. Folate. This is especially important for pregnant women, since folate plays a crucial role in the development of a healthy fetus.
4. Full of antioxidants.They fight against free radicals that can cause cell damage resulting in various diseases.
5. Reduce the risk of heart disease.They are high in fiber and may help lower cholesterol levels.
6. May reduce the risk of cancer.
Read Also: Nutritional Value Of Lentil Soup
Is A Whole Food Diet Boring
Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.
Heres my advice if youre just starting: stock up on coconut milk and canned tomatoes. Youll use them all the time in sauces.
Red Lentil Soup With Toasted Cumin And Coriander
This flavor-packed soup is the perfect blend of sweetness and spice, thanks to the rich toasted spices and the coconut milk. The best part? It will stave off hunger long after your plate is clean. Lentils are full of protein and fiber, which makes this a really filling choice, says Chelsey Amer, R.D.N., who runs C It Nutritionally.
Per 1/2-cup serving: 282 calories, 13 g fat , 18 g carbs, 1 g sugar, 71 mg sodium, 24 g protein.
To get the full recipe, go to sarahaasrdn.com.
Recommended Reading: Knorr Vegetable Soup Mix Gluten Free
When On A Bean Diet How Much Weight Can You Lose
The first thing to remember is that weight loss is not dependent on diet alone. For effective weight loss, you must eat the right foods, keep within your calorie intake, and exercise. In 2016, 940 men and women participated in a research where they were required to consume legumes, peas and chickpeas every day. They lost on average 0.34 kgs in six weeks .
A point to note is that participants did not make any changes to their food intake nor were they required to work out. This shows that a bean diet could; help you lose weight, but you need to do more to boost these results. Start by going on a 500-calorie deficit a day and working out for at least 30 minutes every day.
Whole Foods And The Brain
The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best isyou guessed ita whole, unprocessed food.
In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimers.
Some of the best whole foods for the brain are:
- Oily fish
- Whole grains
Also Check: Le Creuset Cast Iron Soup Pot
Cuban Tomato And Black Bean Soup
Here, we combine two beloved soups: tomato and Cuban black bean for one flavor-packed bowl of deliciousness. Even with the combination of jalapeño, red, and green peppers, ham hock, onions, and all the other fixings, we make sure to keep things as light as possible, thanks to the reduced-sodium black beans, no-salt-added diced tomatoes, unsalted chicken broth, and the addition of Greek yogurt for a healthy garnish.
This hearty soup is infused with pork, beans, peppers, russet potatoes, onions, and roasted corn, and it’s perfect for a slow cooker. It’s low in calories and will give you 25 grams of protein, plus six grams of fiber, so you’ll stay full.
Get our recipe for Green Chile Pork Soup.
There really is no greater pairing than a grilled cheese sandwich and tomato soup. In our version, you get hit with some pure tomato intensity with every spoonful, thanks to an oven roasting technique, which concentrates the natural sugars of the tomatoes. It’s all the goodness of a comfort-food dish, with half the calories.
This chicken and dumplings recipe has many of the core flavors of chicken noodle souproot vegetables, savory broth, and shredded chickenbut it is made more substantial by the addition of a roux to thicken the soup base and help create those fluffy dumplings.
Get our recipe for Chicken and Dumplings.
Soup Diet Success Story
Heather Goodwin, 48, started her first weight-loss program at age 11 but never hit a healthy weight until she went on a plant-based diet and made soup a go-to meal. In the past, I was always fighting my appetite. With soup and plant-based eating, I could have so much delicious food while still losing weight, says the Oregon mom, who shed up to 16 pounds a week and an astonishing 304 pounds in all. I cured my asthma, sleep apnea, diabetes, migraines, high cholesterol, and excruciating joint pain. Ive been told I look 10 years younger. I feel like a new woman! Womans World reader Charlotte Chase is also impressed. I wasnt sure about this diet because Im not a big vegetable eater, admits the West Virginia mom, 58. But I liked the soup so much and it was so easy to prepare. Plus, I lost 14.5 pounds in one week with no hunger, no cravings, and so much energy. I encourage everyone to try this diet.
Recommended Reading: Where Can I Get Soup Delivered
Dr Ozs Delicious Bean Soup Will Help You Drop Extra Pounds By Christmas
Say goodbye to belly fat, fast!
Wouldnt it be great to melt away pounds without depriving yourself of your favorite foods and boost your metabolism, mood, and overall health at the same time? The good news is, you can!
Earlier this year, Mehmet Oz, M.D., host of The Dr. Oz Show, rolled out a new diet plan that he describes as a comprehensive, science-based health overhaul you can actually live with. Dr. Oz and his team worked on it for months, pulling ideas from the latest research and current trends to create a plan that allows cocktails and cheat days perfect for the holidays! while promising steady weight loss as well as improvements in mood, energy, and blood pressure.