The FASTer Way to Fat Loss® is a whole food-based program. This is the best way to eat and nourish the body. The bulk of your nutrition throughout the program should consist of whole foods.

Whole foods are foods found in their most natural state. If it had a mother or can be grown, it is a whole food. Whole foods have few ingredients and they are all easily pronounced. Whole foods have not been modified and are not processed, have no added sugars or chemicals and they are simply...whole.


  • Fruits

  • Vegetables

  • Meats

  • Herbs and spices

  • Nuts

  • Beans/Legumes

Whole foods generally have more micronutrients than processed foods. These micronutrients include vitamins, minerals, antioxidants, and other bioactive compounds that are good for our bodies. You could eat all processed food and still hit your macronutrient goals, but it won't be nearly as healthy as a whole food diet because you'd be missing out on micronutrients.

Whole foods are also generally higher in fiber. Both soluble and insoluble fiber are incredibly important for your health. Soluble fiber helps keep you healthy by reducing "bad" cholesterol. They may also help you lower your blood pressure and reduce inflammation. Insoluble fiber is great for your digestive system and can help support good microbes in your gut, which can in turn have a positive impact on your overall health.

We encourage you to check out our sample food log and sample cookbook in the “Resources and Tutorials” section for ideas and inspiration. This list below provides approved whole foods that you can begin adding to your daily diet.