10 Best Whole Foods For Weight Loss

In today’s world, it’s more important than ever to maintain a healthy weight. That’s why we’ve put together a list of the ten best whole foods for weight loss.

Not only will this list help you shed those extra pounds, but it will also provide you with essential nutrients and vitamins that your body needs to stay healthy.

A whole foods diet isn’t difficult to follow, and it can help you lose weight quickly by restricting your intake of processed foods and eating more natural foods. It is beneficial for people with mild to severe obesity and those with high blood pressure, triglycerides and glucose intolerance.

Read on to learn about the benefits of a whole foods diet for weight loss and how to go about following one in the most effective way possible.

But what are whole foods on weight loss?

Whole foods are nutrient-dense, unprocessed foods that provide the nutrients & vitamins your body needs to function properly. They’re often thought of as considered healthy because they contain more vitamins, minerals, and antioxidants than processed foods.

Recent research has shown that people who eat a lot of whole grains, fruits, and vegetables tend to be lighter than those who don’t.

And weight loss isn’t the only benefit – eating whole food also helps reduce the risk of chronic illnesses such as stroke, type 2 diabetes, Crohn’s disease, celiac disease, and some forms of cancer. 

So how do you incorporate more whole foods into your daily routine? It really depends on what kind of eater you are. If you like prepared meals or quick snacks on the go, it might be hard to change your habit completely.

But suppose you’re willing to make a few small changes over time (e.g., replacing sugary beverages with unsweetened tea or water). You’ll be rewarded with healthier habits and better weight loss results in that case!

Foods to eat on a whole foods diet for weight loss

A whole foods diet is the healthiest way to diet and lose weight. It is packed with vegetables, whole grains & lean proteins, and healthy fats. In addition, it is low in processed foods, sugary drinks, and high-calorie snacks.

whole foods

To make the whole foods diet for weight loss work, eat plenty of these foods daily. Plus, factor in regular physical activity – this will help you lose weight and keep it off.

And lastly, don’t forget that weight loss is a long-term journey – don’t be discouraged if you don’t see results immediately. With a whole foods diet, you are taking the right steps to better health and weight loss for the long haul.

10 Whole Foods that help with weight loss.

Nuts –

Nuts are a great source of healthy and nutritious foods and make an excellent snack or meal. In fact, nuts can be an excellent way to boost your energy levels, improve your mood, and reduce the amount of sugar you consume. Here are some key benefits of eating nuts as a whole foods :

-They’re high in antioxidants which help protect cells from damage caused by free radicals.

-Nuts contain essential fatty acids (EFAs), which support heart health as well as overall brain function and development. EFAs also promote weight loss because they help regulate appetite hormones.

-They’re a good source of fibre which helps keep your regularity and aids digestion. Fiber is also linked with a lower risk for chronic diseases like cancer and heart disease.

-Nuts are low in calories so they won’t add much to your weight gain arsenal over time!

Plain yogurt

Plain yogurt is a good way to add healthy bacteria and probiotics to your diet. Yogurt is a fermented food, which means that it contains live cultures of beneficial microorganisms.

These cultures help improve digestion and regulate the immune system. It also provides vitamins A, C, D, K2, and B12, calcium pantothenate (vitamin B5), choline chloride and inositol hexaphosphate.


Avocados are delicious fruit that is high in healthy fats and minerals. They contain vitamins A, C, E, and K, folate (a B vitamin), potassium, magnesium, and fiber.

Avocados also have anti-inflammatory properties and can help improve heart health by lowering bad cholesterol levels and reducing the risk of stroke.


Fruits are a great way to add vitamins, minerals, and antioxidants to your diet. They’re also low in calories and sugar-free, making them an ideal option for those looking to lose weight .

Here are some of the fruits for weight loss: 

– Grapefruit

– Bananas

– Apples

– Pears

– Oranges 

These fruits are high in fiber and potassium, which can help regulate blood sugar levels and promote regular bowel movements.

In addition, they contain other important nutrients such as vitamin C (which is beneficial for immune system function) and folate (needed for cell growth). Some additional benefits of eating fruit include improved moods and better cognitive performance.


Meat is a major source of calories and fat. However, it’s not the best choice for dieters or people looking to lose weight. High-fat meats are not good for your health in any way.

Instead of eating meat regularly, try to stick to lean meats containing less than 20% fat. Also make sure you’re getting enough protein – this will help control appetite and keep you feeling full all day long.


The jury is still out on Cheese as a whole foods item, Cheese is a delicious and versatile food that can be enjoyed on its own, or paired with other foods.

Many people believe that Cheese is best eaten on whole foods (i.e., bread, crackers, fruits etc.), because it provides the best flavor and texture.

Grilled Shrimp

Grilled shrimp is a delicious and healthy choice that can be enjoyed at any time. It has less calories than other food choices and is also low in fat and cholesterol – making it an ideal weight-loss food.

Moreover, grilled shrimp tastes great with some steamed rice on the side – providing a nutritious and satisfying meal that will keep you full for hours!

Dark chocolate

Dark chocolate is not just a delicious snack – it’s also a great food to eat on a whole-foods diet for weight loss! 

Why? Dark chocolate has low sugar content, which helps regulate blood sugar levels. It also contains antioxidants, which can help fight off diseases such as cancer.

In conclusion, eating dark chocolate regularly is an excellent way to lose weight and maintain healthy blood sugar levels while indulging in moderation!


There are a lot of reasons why oatmeal is a great food to include in your diet. It is filling and provides plenty of fiber which helps regulate digestion.

Additionally, oatmeal contains antioxidants which help protect cells from damage. All these benefits make it an ideal choice for anyone looking to start their day on the right foot or gain weight healthily and effectively.

Moreover, by making variations such as overnight oats or chia pudding, you can enjoy different flavours without compromising on the nutrient-rich properties of oats itself!

Brown rice

If you’re looking to lose weight, adding brown rice to your diet is a great way to start. Not only is it high in fiber and nutrients, but it also has low calories- making it an ideal food choice for people on a whole foods diet.

You can make brown rice into a variety of dishes that are healthy and tasty, such as risotto or pilaf.

In addition, if you’re looking for a nutritious snack option, brown rice is perfect because it doesn’t contain many carbs or sugar. Overall, incorporating whole grains into your diet will help you lose weight healthily and enjoyably!

Tips for following a whole foods diet for weight loss

1. Eat More Vegetables-

A healthy diet needs to include a lot of vegetables. They are rich in fiber and low in calories and fat. Fiber makes you feel full longer, so you are less likely to eat too much.

Vitamins and minerals can also be found in vegetables. Try to eat at least two to three cups of vegetables each day.

2. Eat More Fruit

Fruit is another healthy food that can help you lose weight. Fruit is low in calories and fiber, which helps keep you feeling full. Fruit is also a good source of vitamins and minerals. Aim to eat 1-2 cups of fruit per day.

whole food

3. Limit Processed Foods-

Processed foods are often rich in calories, fat, and sugar and low in nutrients. If you are trying to lose weight, limiting your intake of processed foods is best.

Choose whole foods instead, such as organic fruits, whole grains, lean proteins, and healthy fats.

4. Limit Sugar-Sweetened Beverages

Sugar-sweetened drinks, like soda, sports drinks, and fruit juice, are high in calories and can make you gain weight. If you are trying to lose weight, it is best to limit your intake of these types of beverages. Choose water or unsweetened tea or coffee instead.

 5. Avoid Processed Foods

Processed foods are typically high in calories, sugar, and unhealthy fats, and low in nutrients. These foods can sabotage your weight loss efforts, so it’s best to avoid them as much as possible.

Stick to eating whole, unprocessed foods as much as possible

The benefits of whole foods diet for weight loss

A whole foods diet focuses on eating natural, unprocessed foods. This type of diet has a number of benefits for weight loss, including the following:

1. Whole foods are rich in fiber.

Fiber is the most important for weight loss because it keeps you feeling full and satisfied after meals. Also, fiber helps keep your digestion in check and can reduce the number of calories you absorb from other foods.

2. Whole foods are low in unhealthy fats.

Unhealthy fats are one of the main causes of weight gain, so eating foods that are low in fat is a good way to lose weight. Whole foods are also low in sodium, which can help to reduce water retention and bloating.

3. Whole foods are nutrient-rich.

Nutrients like vitamins and minerals are essential for healthy weight loss. When you eat whole foods, you get all of the nutrients your body needs to function properly and lose weight effectively.

4. Whole foods are filling.

Filling foods are key for successful weight loss because they help to prevent cravings and overeating. When you fill-up on nutritious, satisfying whole foods, you’re less likely to indulge in unhealthy junk food later on.

5. Whole foods are easy to prepare.

One of the best things about a whole foods diet is that these foods are easy to prepare and can be incorporated into any meal plan. There are plenty of healthy recipes out there that use whole ingredients, so you can enjoy delicious & nutritious meals without spending hours in the kitchen.


To sum up, there are a lot of great options out there when it comes to the best whole foods for weight loss. Some of these have been mentioned above but only some stood out as excellent options that helped you lose a significant amount of weight.

This doesn’t mean that they will work for everyone though. It is important to use smart strategies and know your own body’s needs before selecting the right one. Trust us, it makes all the difference in starting your journey towards better health!

John Harvey
John Harvey

John Harvey M.D., M.P.H. is the Director of VA Greater Los Angeles Healthcare System and a Professor at T.H Chan School of Public Health . As an Internal Medicine physician at Boston Healthcare System, I aim to improve healthcare quality and costs through policy-focused research. I earned my M.D. and M.P.H. from Harvard, and completed fellowships at University of California, San Francisco.

Articles: 58