Eating whole foods.

Written By Kara Huynh

I’m big on working with individuals to understand the importance of eating whole foods. With the IIFYM movement being a big part of the 2000s. It’s easy to get caught in this wave of “as long as I hit my calorie target” I’ll be ok. However if you gave the same 30 year old females with similar body weight the same macros, same training plan and ask them to go off and complete this together. Why would there be variation in the outcome? The a are a few reasons for this.

🔑 1. Higher Thermic Effect of Food (TEF)

  • Whole foods require more energy to digest, absorb, and metabolise.

  • Example: Protein-rich whole foods (like chicken breast) have a TEF of up to 30%, while processed carbs and fats (like fries or soft drinks) are much lower (~5-10%).

  • Result: You burn more calories processing whole foods, leading to improved fat loss over time.

🔑 2. Better Macronutrient Profile

  • Whole foods usually offer higher protein and fiber content, and better fat quality (more omega-3s, less trans fats).

  • Protein and fiber both promote satiety and support muscle maintenance or growth.

  • Fast food often lacks these components, contributing to muscle loss or fat gain, especially during caloric restriction.

🔑 3. Improved Insulin Sensitivity

  • Whole foods (especially unrefined carbs) cause less dramatic blood sugar spikes, supporting stable energy and better insulin regulation.

  • Improved insulin sensitivity helps direct nutrients toward muscle building rather than fat storage.

🔑 4. Reduced Inflammation & Hormonal Disruption

  • Fast food is rich in inflammatory compounds (e.g., trans fats, refined sugars, additives).

  • Chronic inflammation can impair hormonal function (e.g., testosterone, cortisol) and promote fat storage.

  • Whole foods are rich in antioxidants and anti-inflammatory nutrients that support hormonal balance and better recovery.

🔑 5. Better Gut Health

  • Whole foods provide prebiotics, fiber, and micronutrients that support a healthy gut microbiome.

  • A well-balanced microbiome influences everything from appetite regulation to nutrient absorption and metabolism.

🔑 6. Muscle Retention During Caloric Deficit

  • During fat loss phases, whole foods (especially those rich in quality protein) help preserve lean mass.

  • Fast food often lacks the nutrient density and amino acid profile needed for muscle maintenance, even if protein totals seem comparable on paper.

Whilst yes on paper, losing body fat is all about calories in and calories out. What those calories are and how they are reacting with the body is different depending on what they are made up of. It’s that age old story of they type of fuel you are putting in your car being so important. A well oiled machine needs fuel supports it to run well, not just aiming to get the car from A to B and why should your body be any different?

Want to learn more about incorporating more whole foods into your diet? Send and email here: coachkarahuynh@gmail.com

Kara Huynh