Eating Less of This Food Leads to Weight Loss in Just 8 Weeks
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It’s nearly impossible to avoid ultra-processed foods, given that they make up 70 percent of our food supply in America. But these foods have been linked to serious health problems, from type 2 diabetes to obesity to faster biological aging, so it might be smart to start reassessing your relationship with some of these products. Plus, cutting back on your ultra-processed food intake could help some folks reach a healthier weight.
While scaling back on all-things ultra-processed is easier said than done, a new scientific study just found that there's actually a pretty simple trick that can help you avoid these foods that works in just eight weeks. Doctors are calling the intervention “effective” and “smart.” Here’s what it involves, plus why it’s worth considering.
Meet the experts: Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Tony Yang, DSc, MPH, professor in the Milken Institute School of Public Health in the Department of Health Policy and Management and associate dean for Health Policy and Population Science at George Washington University; Danbee Kim, MD, weight loss surgeon, nutrition expert, and assistant professor at Rutgers New Jersey Medical School
What did the study find?
The study, which was published in the journal Obesity Science and Practice, followed 14 adults with obesity or overweight who usually ate at least two ultra-processed foods a day.
The researchers had participants follow an eight-week plan that involved weekly educational group sessions and individual meal planning sessions. Those sessions also included information on how to identify ultra-processed foods, why they can be harmful, and strategies for dealing with cravings (which can sometimes occur when cutting back on ultra-processed foods). The participants received financial support in the form of a $100 grocery store gift card, too—all with the goal of helping them identify ultra-processed foods and consume less of them in their diet.
The researchers had participants complete questionnaires on their diets at the start of the study and again at the end, and they found that participants reduced their ultra-processed foods intake by nearly half. This also led to a reduction in caloric intake from these foods by nearly 49 percent.
On average, the participants consumed 612 less calories a day, 37 percent less sodium, and 50 percent less sugar. (They didn’t make any big changes to how much fruits or vegetables they ate.)
Another big stat to keep in mind: The participants lost an average of 7.7 pounds during the eight-week trial.
Why was the program so successful?
Experts have a few theories. Instead of just telling people to "eat healthier," this educational method "provides structured support to navigate a food environment where ultra-processed foods dominate,” says Tony Yang, DSc, MPH, professor in the Milken Institute School of Public Health in the Department of Health Policy and Management and associate dean for Health Policy and Population Science at George Washington University.
The mix of education, personalized meal planning, financial assistance, and advice on coping with cravings is a solid combination, Yang says. “In essence, when individuals are equipped with knowledge, practical tools, and support, they are more likely to make sustainable dietary changes,” he says. “It turns out that when ultra-processed foods stop competing for attention, nutrient-dense foods can take center stage.”
On the weight-loss front, ultra-processed foods tend to be high in calories and are really tasty, making them tough to resist, says Danbee Kim, MD, weight loss surgeon, nutrition expert, and assistant professor at Rutgers New Jersey Medical School. “They encourage overeating and weight gain,” she adds. As a result, it just makes sense that people would lose weight when they cut back on how much of these foods they have, she says.
How can I apply these findings to my own life?
Luckily, educating yourself about processed foods doesn't always require spending boatloads of cash. Just make sure you stick to vetted sources that rely on trained medical experts. Women's Health also has its own ultra-processed foods guide that breaks down the big points, if you're looking for a good starting point.
If you want to drill down a little more, researchers from Harvard University and Brigham and Women's Hospital just released a website called TrueFood that allows you to search for the level of processing involved in products sold at popular grocery chains. If you're still having a tough time weeding out ultra-processed foods from their less-processed counterparts, it might be worth having a chat with a registered dietitian, if your budget allows for it.
What makes food ultra-processed?
All foods are classified by something called the NOVA scale, which puts foods into four different categories that denote different levels of processing based on certain features. Here’s a breakdown:
Unprocessed and minimally processed foods are in their natural state or are barely altered. That includes foods like fresh produce and milk.
Processed culinary ingredients are products made through minimal processing, including pressing, grinding, refining, or milling. Olive oil and almond flour fall into this camp.
Processed foods are changed from their natural state. They usually have things like sugar, oil, salt, or other ingredients added. Bagged frozen vegetables and canned fish fall are considered processed foods.
Ultra-processed foods are processed, with additional ingredients like artificial colors, flavors, additives, and preservatives to add texture and extend the products’ shelf life. These foods are usually packaged, and include things like potato chips, sweetened cereals, and energy drinks.
It can be tricky to know at first glance which foods are ultra-processed and which aren't. But often, these foods come in a package (instead of say, sitting in the fresh air in the produce aisle). Beyond that, some of the biggest ultra-processed foods include things like sausages, deli meats, salty snacks, packaged cookies, and sodas.
Why is ultra-processed food bad for us?
There's been a lot of media coverage of the harms of consuming a ton of ultra-processed foods lately. Dr. Kim points out that they have been “linked to serious health risks.” Those include:
Heart disease and strokes
Type 2 diabetes
Obesity
Colorectal cancer
Dementia
Increased risk of early death
In the short term, you should also know that these foods are generally not very nutritious and contain higher levels of simple carbohydrates and sugars, says Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. That can crowd out more nutritious foods and raise the risk of weight gain, he says. “Carbohydrates and sugars are what we advise that our patients avoid to help them lose weight,” Dr. Ali adds.
How much ultra-processed food is safe to consume?
There’s no scientifically established consumption limit for these foods at the moment, Yang says. But “research consistently suggests that limiting ultra-processed food intake is beneficial for overall health,” he adds. Said another way: Less is best.
That’s why Dr. Kim recommends focusing on whole foods like fruits, vegetables, and nuts, over ultra-processed foods. Dr. Ali also suggests trying to fill your plate with protein sources and vegetables first.
But not all ultra-processed foods are bad for you. Take, unsweetened almond milk. It's an ultra-processed food, but Dr. Ali says it can be a good cow’s milk substitute for people who are sensitive to dairy.
Overall, Yang just recommends doing your best to learn more about ultra-processed foods, and limit how much of them you have. “A reasonable goal would be to shift toward a diet where whole or minimally-processed foods are the foundation, with ultra-processed foods as the occasional indulgence rather than a dietary staple,” he says. “Much like screen time or dessert, moderation is key.”
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