It’s no accident that the rapid rise in obesity coincided with the spread of more highly processed meals.
Despite being handy, highly processed foods are high in calories, lack nutrients, and raise your risk of numerous ailments.
On the other hand, authentic meals are incredibly healthy and can aid in weight loss.
Who Defines a Real Food?
Natural foods are made from a single component, are high in nutrients, lack artificial additions, and are largely unprocessed.
Just a few instances are shown below:
- the chia seed
- The sweet potato
- Dark rice
- whole eggs
- untainted meat
You can include a wide variety of natural foods in your diet because there are many in each food group.
These are the top 11 benefits of eating real food for weight loss.
- Nutritious Real Foods
A healthy dose of vitamins and minerals can be found in whole, unprocessed plant and animal diets.
On the other hand, processed foods are deficient in micronutrients and raise your chance of developing health issues.
Several factors can cause processed meals to impede weight loss.
For instance, since iron is needed to transport oxygen throughout your body, a diet high in processed foods deficient in iron may limit your capacity to exercise. Your ability to burn calories through exercise would be constrained.
By causing you to feel less satisfied after eating, a diet lacking in nutrients may also prevent you from losing weight.
In one study, 786 participants were compared to see how full they felt on a high-micronutrient versus a low-micronutrient diet.
Even though they consumed fewer calories on the high-micronutrient diet than on the low-micronutrient diet, nearly 80% of participants reported feeling fuller after meals.
Eating natural foods is the best strategy for increasing your nutrient consumption. They include plant-based chemicals, vitamins, minerals, and other nutrients that are difficult to locate in a single supplement.
- They’re Protein-Packed
The most crucial nutrient for fat loss is protein.
Your metabolism is boosted, your appetite is diminished, and the hormones that control weight are produced differently.
Regarding protein, what you eat matters just as much as how much. Since natural foods aren’t heavily processed, they are a more significant source of protein.
Food preparation may make several necessary amino acids difficult to digest and less accessible to the body. These include cysteine, methionine, tryptophan, and lysine.
Whole forms of protein are preferable for fat loss because they often include more protein and fewer calories.
- Refined Sugars Are Not Found in Real Foods
Natural sugars are not the same as refined sugars and can be found in fruits and vegetables.
Natural sugars are present in fruits and vegetables, but they also offer fiber, vitamins, and water, which are essential for a balanced diet.
On the other hand, processed foods frequently contain refined sugars. High-fructose corn syrup and table sugar are the two most popular added sugars.
Foods with more refined sugar typically have more calories and offer fewer health advantages. Several offenders include ice cream, cakes, pastries, and sweets.
If losing weight is your objective, it is advised to limit your intake of certain items because eating more of them is associated with obesity.
- They Contain More Soluble Fiber
One of the many health advantages of soluble fiber is that it promotes weight loss.
It thickens into a gel in the intestines after mixing with water, which may help you feel less hungry by delaying the passage of food.
Another method by that soluble fiber may suppress appetite is by altering the hormone levels that regulate hunger.
According to studies, soluble fiber may lessen your body’s hormones to make you feel hungry.
Additionally, it might boost the production of hormones like glucagon-like peptide-1, peptide YY, and cholecystokinin that keep you feeling full.
- Polyphenols Are Found in Real Foods
Polyphenols, found in plant foods, offer antioxidant characteristics that aid in disease prevention and may also aid in weight loss.
Lignans, stilbenoids, and flavonoids are three different subcategories of polyphenols.
Epigallocatechin gallate is one particular flavonoid that has been associated with weight loss (EGCG). It is present in green tea and contributes to several of its alleged advantages.
For instance, by preventing the breakdown of hormones involved in fat burning, like norepinephrine, EGCG may help prolong their effects.
- Artificial Trans Fats Are Not Present in Real Foods
Artificial trans fats are hazardous for your health and waistline, according to nutrition professionals, who all agree on this.
These fats are created artificially by injecting hydrogen molecules into vegetable oils to turn them from liquid to solid.
This procedure means processed items like cookies, cakes, and doughnuts will have a longer shelf life.
Numerous research studies have revealed that consuming artificial trans fats regularly is terrible for your health and weight.
For instance, a study discovered that compared to monkeys who consumed a diet high in monounsaturated fats, such as those found in olive oil, those that consumed more artificial trans fat gained weight on average by 7.2% more.
- They’ll Encourage You to Eat Slower
An essential piece of weight reduction advice that is sometimes disregarded is to take your time and eat slowly.
But eating more slowly offers your brain more time to process your food intake and determine when it is complete.
Since natural foods often have a firmer, more fibrous texture that requires more chewing, they can aid in slowing down your eating. By causing you to feel satisfied with less food, this straightforward technique can aid in weight loss.
- Eating Real Foods May Help You Eat Less Sugar
The most significant obstacle to weight loss is frequently not the diet but rather overcoming the want to eat sweet foods.
It isn’t easy, especially if you consume a lot of sweets.
When you start limiting your sugar intake, fruits like berries and stone fruit can help fulfill your sweet cravings by offering a healthy alternative to sugar.
- More food can be consumed while still losing weight.
Natural foods often fill up more of a plate than processed foods while offering fewer calories, which is a significant advantage.
It is because many natural foods contain a sizable amount of calorie-free air and water.
For instance, a single piece of bread with 66 calories would not fill up as much of your plate as 226 grams (half a pound) of cooked pumpkin, which has roughly 45 calories.
Compared to foods with more calories and less volume, foods with fewer calories and greater volume can make you feel fuller. As a result, the stomach stretches and sends a signal to the brain telling it to stop eating.
- You’ll Eat Less Highly Processed Food As A Result.
With approximately 1.9 billion adults over 18 overweight or obese, obesity is a major global health issue.
Interestingly, the rapid growth in obesity coincided with the widespread availability of highly processed meals.
One study examining patterns in obesity and the use of highly processed foods in Sweden between 1960 and 2010 illustrates these shifts.
According to the report, consumption of highly processed snacks like chips and candy has increased by 367%, soda consumption has gone up by 315%, and highly processed food consumption has increased by 142%.
- Real foods will assist you in changing your lifestyle.
Although a crash diet can help you lose weight rapidly, the main issue is keeping it off.
Most crash diets work by severely decreasing calories or eliminating certain food groups to help you accomplish your goal.
Unfortunately, maintaining their eating pattern over the long term might be difficult, which makes losing weight difficult.
It is where eating a diet full of whole foods might assist you in losing weight and keeping those advantages over the long term. Your attention is shifted to selecting foods that are better for your health and waistline.
Although weight loss may take longer with this eating pattern, you’re more likely to keep the weight off because you’ve changed your lifestyle.