With these 10 simple rules it will work immediately

Many people strive for a slim and active lifestyle. This desire is exploited by numerous diet providers who promise to lose weight in the shortest possible time. But after the diet, many return to their old eating habits. If you really want to do something for yourself and your body, you should take responsibility for yourself and lead a conscious and active life. In this context, a balanced, whole-food diet can be helpful. We’ll tell you how healthy this diet really is.

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Whole foods: What does that mean?

The term “whole food” refers to a specific form of nutrition that aims to provide the body with all necessary nutrients in a balanced way. The idea behind whole foods is that a healthy diet not only covers energy needs, but also ensures that the body receives sufficient vitamins, minerals, fiber and other essential nutrients.

The term was coined by the Swiss physician and naturopath Maximilian Bircher-Brenner He lived from 1867 to 1939 and was a pioneer in the field of natural medicine and nutrition. Dr. Bircher-Brenner, who also invented Bircher muesli, developed the concept of whole foods in the early 20th century and promoted a diet rich in fresh, unprocessed foods The principles of whole foods that he developed influenced the nutrition movement and found their way into many later concepts of a healthy lifestyle.

With his extensive research, Prof. Dr. Werner Kollathan expert in the field of bacteriology, hygiene and nutritional science, the scientific basis for whole foods. He summed up his findings in the demand: “Leave food as natural as possible!” Kollath therefore divided foods based on their state of processing into six value levels:

1. fresh, unaltered and unheated foods such as fruits, vegetables, grains, nuts, seeds, eggs, raw milk, oilseeds and spring water
2. mechanically modified foods such as fresh fruit juices, cold-pressed oils and raw meat
3. Enzymatically modified foods such as sauerkraut, yoghurt and tartare
4. Heat-treated foods such as cooked meals and fried meat
5. Highly processed or preserved foods such as canned vegetables and dried fruits
6. isolated food substances or their combination such as vitamin pills, refined flours, flavourings and margarine

Since the term was coined, whole foods have evolved and have been adopted by various nutrition experts and organizations. Today, whole foods stand for a balanced nutritionwhich is based on unprocessed foods and aims to promote health.

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How healthy is whole foods?

Unlike many other diets that focus on counting calories, the whole foods diet focuses on ensuring a sufficient and varied intake of vitamins, minerals, trace elements and fiber. This is achieved with a predominantly plant-based and varied diet reached.

Since whole foods are mainly based on natural foods and a special focus on quality rather than quantity, this leads to a reduction in the consumption of highly processed foods such as trans fats, refined flour, refined sugar, and flavor enhancers and additives in favor of whole foods. This approach benefits health.

Whole foods are also recommended by the German Nutrition Society (DGE) because they provide us with all essential nutrients.

The principles and characteristics of a wholesome diet

1. Plant-based foods on the rise: The whole food diet places great emphasis on plant-based foods. These not only provide important nutrients, but are also rich in fiber, which promotes digestion.
2. The less processed, the better: Another principle is to avoid highly processed foods. The closer a food is to its natural state, the more nutrients it retains.
3. Regional and seasonal: Whole foods emphasize the consumption of regional and seasonal products. This not only helps protect the environment, but also ensures that the food is fresh and rich in vital nutrients.
4. Ecologically produced: Organically produced food is preferred to reduce the ecological footprint and minimize the use of pesticides.
5. Fair trade food: Another aspect is the selection of fairly traded food to ensure that producers are paid fairly. Fair pricing aims to adequately cover the costs of production, fair payment and environmental compatibility.

What constitutes a balanced diet?

Full grain: The use of whole grain products instead of refined flours is a central part of the whole food diet. Whole grains not only provide more fiber, but also a variety of vitamins and minerals.

Fat: The focus is on the intake of high-quality, vegetable fats. These are found in oils, avocados, seeds and nuts, for example.

Protein: Proteins are essential for building and maintaining muscles. In a whole food diet, plant-based protein sources such as legumes, nuts and grains are preferred.

Vitamins: The supply of sufficient vitamins is a cornerstone of a whole food diet. Fresh vegetables and fruit are rich in various vitamins and minerals.

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What can you eat on a balanced diet?

The implementation of whole foods is based on clear guidelines:

• 5 servings of vegetables and fruit a day (for example, prepare a salad, eat fruit as a snack between meals, or nibble on celery with a hummus dip.)
• Replace white flour with whole grain products
• Daily dairy products in moderation, in the form of cheese, cottage cheese, quark, raw milk, kefir and butter (without added ingredients)
• Daily fats in moderation, especially through vegetable oils, seeds and nuts in small quantities
• Meat, fish and eggs maximum twice a week
• Sugar and salt in small amounts, replace sugar with healthy alternatives such as fresh fruit or honey
• 1.5 liters of liquid in the form of water and unsweetened tea

These are the 10 rules of whole foods

1. Take advantage of the variety of foods and make your meals varied and predominantly plant-based.
2. Include at least three portions of fresh vegetables and two portions of fresh fruit in your diet every day.
3. Always choose whole grain products.
4. Add dairy products to your plant-based diet and include fish once or twice a week.
5. Consume high-quality, plant-based fatty acids.
6. If possible, avoid refined sugar and products high in sugar.
7. Drink enough.
8. Make sure your meals are prepared carefully and prefer short braising and steaming to long roasting, grilling and deep-frying.
9. Consciously take time for your meals.
10. Make your everyday life active and get enough exercise.

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Can you lose weight with whole foods?

One of the most common questions about whole foods is whether they can help you lose weight. Even though weight loss is not the goal The answer is still yes, whole foods can be an effective way to lose weight. Eating balanced meals, focusing on natural foods, and controlling sugar and fat will help you achieve and maintain a healthy weight.

The many fibers and complex carbohydrates ensure that the Feeling of satiety lasts longer. Since a wholesome diet also means intuitive eating, it is important to pay attention to your own hunger and not to overeat.

In addition to food, a glass of water or unsweetened tea should always be at hand. The DGE recommends 1.5 liters of liquid This is particularly helpful with whole foods, as the water helps the fiber to swell and thus aids digestion.

Last but not least, complete movement and sport a diet that is focused on health. Because only by consuming more calories than the intake from a wholesome, low-fat diet can the fat pads actually melt away.

These are the benefits of whole foods

1. Comprehensive nutrient supply: By sticking to a whole foods diet, you ensure that your body receives all the necessary nutrients in sufficient quantities. This promotes health and supports various bodily functions.
2. Also suitable for people with food intolerances: The variety of choices available in whole foods means that individual intolerances can be better taken into account.
3. Supports weight loss: A balanced diet, coupled with conscious food selection and intuitive eating habits, makes whole foods an effective option for weight loss.
4. Environmentally friendly: The emphasis on regional, seasonal and organically produced foods makes whole foods an environmentally friendly diet.

Possible disadvantages of whole foods

Despite the numerous benefits, there are also a few potential disadvantages of whole foods, which you can avoid if you adjust your diet gradually:

Constipation: The high fiber content in whole foods can cause constipation in some people. It is important to drink plenty of water and increase fiber intake slowly.

Flatulence: Some people may experience bloating due to increased fiber intake. Again, it is important to make the change gradually and get to know your own body better.

Who can eat whole foods?

Whole foods are generally suitable for most people. The variety of foods allows adaptation to different needs and preferences. However, people with certain health restrictions or allergies should medical professionals or consult a nutritionist.

Whole foods: This is our conclusion

Whole foods are undoubtedly a healthy and balanced dietwhich offers numerous health benefits. By focusing on natural and unprocessed foods, it provides the body with all the necessary nutrients and is also suitable for weight loss. However, it is important to take individual needs such as food intolerances into account and to slowly adapt eating habits. A balanced diet, combined with regular exercise, forms the basis for a healthy lifestyle.