Ultra-processed foods (UPFs) are nearly ubiquitous in modern diets, accounting for over 65% of the average calorie intake in the UK. While these foods may be convenient and tempting, they are increasingly linked to serious health risks, including obesity, heart disease, type 2 diabetes, and faster biological aging. However, a recent study suggests that reducing UPF consumption could contribute to weight loss in as little as eight weeks.
New Study Reveals How Reducing UPFs Can Lead to Weight Loss
A groundbreaking study published in Obesity Science and Practice followed 14 adults who were classified as overweight or obese and typically consumed at least two ultra-processed foods daily. Over an eight-week period, participants attended weekly educational group sessions and individual meal-planning consultations.
The aim was to help participants identify ultra-processed foods, understand their potential harm, and adopt strategies to reduce cravings for these products. As an incentive, participants also received a $100 grocery store gift card.
The results were striking: By the end of the study, participants reduced their intake of ultra-processed foods by nearly 50%, leading to an average daily caloric reduction of 612 calories. The group also experienced reductions in sodium (37%) and sugar (50%) intake. Importantly, participants shed an average of 3.5 kg (7.7 pounds) during the eight weeks.
Why Did This Approach Work?
Experts attribute the success of the program to a combination of education, personalized meal planning, and support mechanisms, including financial assistance to purchase healthier foods. “Instead of simply telling participants to ‘eat healthier,’ the program provided structured support to help them navigate a food environment dominated by ultra-processed options,” explained Tony Yang, a professor at the Milken Institute School of Public Health.
Danbee Kim, a weight loss surgeon and nutrition expert, added that ultra-processed foods are typically high in calories and easy to overconsume, which can lead to weight gain. Reducing their consumption, she says, naturally contributes to weight loss.
How to Apply These Findings to Your Own Life
Adopting this approach doesn’t have to break the bank. In fact, researchers at Harvard University and Brigham and Women’s Hospital have launched a free website, TrueFood, which allows users to look up the level of processing in food products sold at major grocery chains.
If you’re struggling to distinguish ultra-processed foods from minimally processed alternatives, consulting a registered dietitian could be helpful. Many dietitians offer advice on how to make healthier food choices without significantly increasing your food budget.
What Exactly Is Ultra-Processed Food?
Food is categorized using the NOVA classification system, which divides foods into four groups based on their level of processing:
Unprocessed and minimally processed foods: These include fresh produce, milk, and grains in their natural form.
Processed culinary ingredients: Examples are olive oil and almond flour, made through minimal processing.
Processed foods: These items have been altered with the addition of sugar, salt, or oil, such as canned vegetables and bagged frozen fruit.
Ultra-processed foods: These foods contain artificial additives like colorants, flavors, preservatives, and emulsifiers. Common examples include potato chips, sugary cereals, and energy drinks.
Ultra-processed foods tend to be packaged and heavily marketed, making them harder to avoid. They often include items like sausages, deli meats, packaged snacks, and sugary beverages.
Why Are Ultra-Processed Foods Harmful?
Ultra-processed foods have been linked to various health problems. Dr. Kim points out that these foods contribute to an increased risk of heart disease, type 2 diabetes, obesity, colorectal cancer, dementia, and even premature death. In the short term, they offer little nutritional value and are often high in simple sugars and refined carbs, which can contribute to weight gain.
Dr. Mir Ali, medical director at MemorialCare Surgical Weight Loss Center, explains that such foods displace more nutrient-dense options, raising the risk of unhealthy weight gain. “Carbohydrates and sugars are the culprits we recommend patients avoid in order to lose weight,” Dr. Ali notes.
How Much Ultra-Processed Food Is Safe?
There is no universally agreed-upon “safe” amount of ultra-processed food, but research consistently indicates that limiting these foods is beneficial for overall health. According to Yang, “A reasonable goal is to shift towards a diet based on whole or minimally processed foods, with ultra-processed foods as occasional indulgences.”
While some ultra-processed foods, such as unsweetened almond milk, can offer health benefits, most should be consumed in moderation. Dr. Ali suggests focusing on whole foods like fruits, vegetables, and proteins while limiting processed snacks.
The Bottom Line
Reducing ultra-processed food intake is a practical strategy for improving both health and weight management. By focusing on nutrient-dense, minimally processed foods, individuals can make sustainable dietary changes that support long-term health and weight loss.
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