Quick guide to doubling weight loss without reducing food intake
In a groundbreaking study led by researchers at University College London (UCL) and UCL Hospital, it was found that participants lost twice as much weight eating minimally processed foods (MPFs) compared to ultra-processed foods (UPFs) when both diets were nutritionally matched according to UK government guidelines[1][3][4].
The eight-week trial involved 55 adults who were split into two groups and followed different diet plans. Despite similar levels of fat, protein, carbohydrate, salt, and fiber, people on the MPF diet lost significantly more weight than those on the UPF diet[1][4].
The greater weight loss experienced on the MPF diet came from reductions in fat mass and total body water, with no changes in muscle mass[1]. Additionally, participants on the MPF diet reported a two-fold greater improvement in overall craving control, a four-fold greater improvement in craving control for savory food, and an almost two-fold greater improvement in resisting their most craved food[1].
The MPF diet, which consists of foods that are cut, washed, peeled, shredded, and packaged, such as a bag of salad, apple slices, or chopped nuts, has been found to be more beneficial for weight loss and craving control compared to the UPF diet, which has been found to disrupt hunger hormone signals and encourage over-eating[1][5]. UPFs lack fiber and contain additives that may disrupt normal digestive processes, and have an obesogenic effect, disrupting the endocrine system and leading to weight gain[5].
The diets used in the trial adhered to the UK Eatwell Guide, and both groups could eat as much fruits and vegetables as they wanted[1]. Canned fruits and vegetables are considered minimally processed, as long as they are packaged in natural juices and resemble the food when opened[2].
Food experts are still trying to classify the level of processing in foods for easier understanding[2]. UPFs can be identified by hard-to-pronounce ingredients or those requiring a Google search to know what they are, and they bear little resemblance to real food[2].
The study suggests that supplements to existing dietary guidance should incorporate food processing level as an important factor for weight management[4]. The researchers emphasize that policy efforts should address environmental drivers of obesity related to UPF availability rather than focusing solely on individual responsibility[2][5]. This includes potential measures like warning labels, marketing restrictions, and subsidies to promote healthier food environments[2].
In summary, according to the UCL-led study, minimally processed foods offer substantial weight loss benefits over ultra-processed foods even when overall nutritional quality and calorie availability are matched, highlighting the importance of reducing food processing for maintaining a healthy weight[1][2][4]. Following an eating plan like the Mediterranean diet, which is a great way to ensure your diet consists mainly of whole, unprocessed or minimally processed foods, could be a step towards achieving this goal.
References: [1] https://www.nature.com/articles/s41591-021-01484-0 [2] https://www.bmj.com/content/375/bmj.n2138 [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8358459/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8358459/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7672984/
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