The Whole Foods Diet
The Whole Foods Weight Loss Eating Plan controls the intake of refined sugars or flour
and encourages intake of whole, unprocessed food. It contains moderate amounts of
starch, protein and fat. The Whole Foods Diet allows your nutritional needs to be
supplied naturally. It is especially appropriate for persons with:
- Mild to severe obesity
- Elevated triglyerides
- Hypertension (high blood pressure)
- Glucose intolerance
As with any weight program, check with your physician before you begin, especially
if you have diabetes or other medical conditions. To read more about Syndrome X, a cluster of health-related problems common to persons at risk for heart disease
and Type 2 diabetes, click the link above.
Follow these instructions:
Eat and drink as much of the following as you need to satisfy your hunger:
- Salads and non-starchy vegetables
- Whole fresh fruit (except bananas), fruit bottled or canned without sugar, sweetened
with artificial sweetener if necessary
- Lean meat, including poultry, lean ham, reduced-fat bacon (e.g. turkey bacon), and
- Egg whites
- Reduced fat cheese (especially cottage cheese)
- Nuts as part of a main dish
- Condiments (sour pickles, worcestershire sauce)
- Tea, coffee, low calorie juices, diet soft drinks
Control your intake of carbohydrates:
This is the feature of the diet that will allow for your weight loss and lower your
triglycerides and blood sugar, if they are elevated.
You may have 5 carbohydrate (CHO) choices per day. One CHO choice is no more than
15g of Total CHO per serving. One CHO choice includes:
- 1 slice of regular bread
- 2 slices of 40-calorie/slice bread
- 1/2 cup of macaroni, spaghetti, oatmeal, rice or non-sweetened breakfast cereal
- 1/2 cup of potatoes, pinto beans, lima beans, corn, black-eyed peas or green peas
- 1 small banana
- 8-12 oz. beer, 3-4 oz. wine, or 1 oz. hard liquor
You should also consume:
- 2 cups of 1/2% or 1% milk daily; you may substitute sugar-free, fat-free instant pudding
mixed with very low fat milk, sugar-free frozen yogurt, low-fat sugar-free yogurt,
or sugar-free ice cream
- 6 servings of mono- or polyunsaturated fat
- You may have NOTHING ELSE WHATEVER!
Don't forget to:
Weigh yourself before you begin, then once a week or so.
Eat three or four meals a day. If you eat between meals, eat only "green light" foods.
Drink an 8-oz glass of water 8 times each day.
Achieve a feeling of fullness with "green light" foods rather than targeting a specific
Read food labels carefully
Monitor your progress:
- Be willing to address your current eating habits. How frequently do you eat chips,
crackers, cookies, fast foods, soft drinks, snack foods, cakes or desserts? Concentrate
on the quality of the food you eat rather than the number of calories. Eat whole grains
(not just grains), raw or lightly cooked vegetables, fresh fruits, low or nonfat dairy
products, and lean cuts of protein foods.
- Follow the Whole Foods eating plan 90% of the time, and treat yourself to a favorite
food 10% of the time
- Be realistic about your weight-loss expectations. Don't expect a "quick fix," and
- Don't deprive yourself! Healthy eating results in more energy, more restful sleep
and a better mood!
- When you visit your doctor, look for improvements in blood pressure, cholesterol levels,
blood sugar levels and energy
Read more about Whole Foods Food Choices Here
Read more about Syndrome X Here
Return to the Department of Family Medicine Patient Information