When it comes to weight loss, many of us get caught up on macros, or how much protein, carbohydrates and fat foods contain. If your goal is to get at least 65 grams of protein a day, for example, and you’re craving a Big Mac rather than grilled chicken breast, does it really matter which one you choose if you’re getting the same amount of protein? In short, yes. A new study reveals that avoiding ultra-processed foods can as much as double weight loss, and our expert explains why.
Minimally processed foods may double weight loss
As healthy as a prepackaged sugar-free, high-fiber protein brownie may sound, it’s still considered a processed food. While it may be a better choice than finishing your night with a KitKat, research suggests it could be quietly derailing your weight-loss goals.
A new study published in Nature Medicine found that participants lost 2.06 percent of their body weight after eight weeks on a minimally-processed food diet.But those on an ultra-processed food diet lost only 1.05 percent of their body weight, or roughly half as much.
The study authors explained that ultra-processed foods include ready-made meals, packaged snacks, breakfast cereals and plant-based alternatives made with processed ingredients. On the other hand, unprocessed or minimally-processed foods include vegetables, oats, raw meat and butter. Both diets were designed to meet UK Eatwell Guide recommendations and provided comparable recommended nutrient intakes, but participants eating minimally-processed foods still lost more weight.
How ultra-processed foods can stall weight loss
“Even if the nutrients look the same on paper, how your body reacts to those foods can be very different,” says Raj Dasgupta, MD, Chief Medical Advisor for Garage Gym Reviews. “Minimally-processed foods usually take longer to eat and digest, which helps you feel full longer and may prevent overeating. Ultra-processed foods often have added ingredients that can mess with hunger signals and metabolism, making it easier to eat more without feeling satisfied. It’s not just about what’s in the food, but how your body handles it.”
