Tips from Registered Dietitians on Following a Real Food Diet for Weight Loss

The Benefits of Following a Real Food Diet

In today's world of fad diets and meal replacement shakes, the idea of simply eating "real food" may sound too basic to be effective for weight loss. However, registered dietitians argue this approach is the healthiest and most sustainable way to lose weight and keep it off. By filling your plate with minimally processed, whole food ingredients you can train yourself to eat well for life.

What Does "Real Food" Mean?

Real food refers to foods that are unprocessed or minimally processed. This includes fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, meats, fish, and dairy. Real food comes from nature or farms, not factories. It does not contain artificial flavors, colors, preservatives, emulsifiers, sweeteners, or other additives.

Eating a diet based on real food provides superior nutrition compared to a diet of processed food. Real foods deliver fiber, vitamins, minerals, antioxidants, and phytochemicals your body needs for optimal health and disease prevention.

25 Tips to Help You Eat More Real Food

Making the switch to a predominantly real food diet can transform your health and waistline. Here are 25 tips from registered dietitians to help you eat more real food:

1. Make produce half your plate at meals.
2. Choose whole grains like oats, quinoa, brown rice, and 100% whole wheat bread over refined grains.
3. Read ingredient lists and avoid foods with additives you don't recognize or can't pronounce.
4. Shop the perimeter of the grocery store where the produce, meat, dairy, and bakery are located.
5. Cook at home as often as possible so you control ingredients.
6. Batch cook grains and beans from scratch.
7. Stock up on frozen fruits and veggies to easily add to meals.
8. Buy nuts, seeds, and dried fruit to snack on.
9. Replace soda, juice, and other sugary drinks with water.
10. Focus on healthy fats like olive oil, avocado, nuts, and salmon.
11. Eat lean protein foods like chicken, turkey, and eggs.
12. Choose plain Greek yogurt and add your own fruit for sweetness.
13. Enjoy a green salad with different veggies, nuts, and vinaigrette dressing.
14. Roast vegetables tossed with olive oil for a flavorful side dish.
15. Satisfy your sweet tooth with fresh fruit.
16. Make chia pudding with chia seeds, milk, and fruit for a filling breakfast.
17. Swap out lettuce wraps or portobello mushrooms for buns on burgers.
18. Read labels and opt for no sugar added versions of foods.
19. Flavor foods with herbs, spices, vinegar, citrus, etc. instead of salt.
20. Stock up on frozen fruits and veggies to easily add to meals.
21. Go for glass bottles, Tetra Pak, or cardboard packages instead of cans.
22. Cook a double batch of whole grains or beans and use leftovers in other meals.
23. Meal prep a few days worth of hardboiled eggs for an easy protein source.
24. Blend up frozen bananas for a creamy base to smoothies.
25. Discover new ways to use nutrient-dense foods like beets, lentils, and sardines.

Following a Real Food Diet with Limited Time

One of the biggest obstacles to eating better is a busy lifestyle. When you're stretched thin with work, family obligations, and more, it can be tempting to turn to fast food and convenience items.

However, with a little strategic planning you can follow a mostly real food diet even with limited time for shopping and cooking. Here are some tips to make it work:

Meal Prep Strategically

Many people find cooking just 2-3 times per week in longer cooking sessions can set them up for success. For example, roast a tray of vegetables on Sunday night for easy sides during the week. Grill, bake, or poach enough chicken breasts for several meals. Cook a big pot of rice or quinoa to have on hand. Wash and prep vegetables and store them in containers in the fridge.

Embrace Frozen Produce

Keep your freezer stocked with frozen fruits and vegetables so you always have real produce ready to add to meals, even if you haven't made it to the store recently. Frozen produce is picked at peak freshness and flash frozen, so it's nutritionally on par with fresh.

Batch Cook

Double recipes when cooking grains like rice and quinoa or beans from scratch. You can refrigerate half for use later in the week. Using pre-cooked ingredients cuts down on time. For example, throw together a quick burrito bowl with pre-cooked rice and beans you've prepared over the weekend.

Keep Go-To Items Handy

Having nutritious grab-and-go options available helps prevent detours to fast food places. Boil up a dozen eggs to keep in the fridge for high protein snacks and breakfasts all week. Stock up on nuts, seeds, fresh fruit, carrots and hummus, Greek yogurt, etc.

Seek Out Real Food Fast Options

You may be surprised to find some fast food places have real food choices these days. Look for grilled chicken sandwiches or wraps, salads with lean protein added, and more nutritious selections.

Meal Kits Can Help

For nights when it's just too hectic to plan and shop, meal kit delivery services provide pre-portioned fresh ingredients and recipes delivered to your door. While pricier than buying groceries yourself, they cut out shopping and take the guesswork out of meal planning.

Overcoming Challenges to a Real Food Lifestyle

Switching to a diet focused on real, minimally processed foods often requires forming new habits and behaviors. Give yourself grace during this transition. With time it will get easier. Here are some common hurdles and how to overcome them:

Learning to Cook More

If you rely heavily on packaged convenience foods and fast food, cooking with basic whole food ingredients will be a change. Start slowly by trying new recipes that use real food on nights when you have more time. As these meals become familiar add them into your regular rotation. Cook in batches to use leftovers and save time.

Higher Food Costs

Yes, packaged food and fast food meals are often cheaper per serving than home cooking. But with planning and strategic choices you can keep your grocery budget in check. Buy produce in season when prices are lower. Opt for less expensive proteins like beans, eggs, and chicken. Purchase frozen fruits and vegetables which are cost effective. Shop sales and buy generic brands of certain pantry staples.

Missing Certain Foods

If you have a habit of eating large amounts of sweets, junk food, and ultra-processed items, healthier real food may seem bland and unsatisfying at first. But if you stick with it your taste buds will adjust. Focus on adding satisfying flavor using herbs, spices, vinegars, citrus, etc. Find healthier swaps when a craving strikes, like fruit if you want something sweet.

Time Needed for Meal Planning

Planning out meals in advance helps ensure you have ingredients on hand and don't resort to take-out. Set aside 30 minutes or so once a week to brainstorm meal ideas and make a grocery list. Repurpose leftovers into new meals later in the week to save time. Rely on simple meals like stir-fries, sheet pan dinners, and salads on busy nights.

Difficulty Eating Enough

If you are used to high calorie packaged foods and soda, meals centered around real food may be lower in calories and leave you feeling hungry, especially at first. Focus on balanced meals with lean protein, produce, whole grains, and healthy fats to ensure satiety. Snack on nuts, seeds, avocado toast, yogurt, fruit, and raw veggies.

Family Members Resistant to Change

Getting family members on board with cleaner eating can be tricky, especially kids who are picky. Introduce new foods gradually and involve family in selecting and preparing meals. Have a few favorite not-so-healthy foods on hand for times when they just won't go for what you've made. Lead by example and eventually they'll likely come around.

The Value of Working with a Registered Dietitian

Embracing a real food lifestyle is a major change for most people. If you feel you need additional support, consider working with a registered dietitian. An RD can create a customized eating plan for you, offer accountability, and help you build skills for long term success. Research shows individuals are more successful at reaching nutrition and weight loss goals when guided by an RD.

A registered dietitian has at least a bachelor's degree in nutrition and dietetics, has completed a rigorous internship program, and passed a national exam. This distinguishes them from any self-proclaimed nutrition guru or health coach. Look for the RD credential to ensure you're getting qualified, evidence-based guidance.

Following a real food diet led by registered dietitians enables you to achieve better health today and establish habits for a lifetime of healthy eating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.