Eating Minimally Processed Foods Could Double Weight Loss—Here’s What That Means
A new study shows minimally-processed foods can help you lose twice as much weight
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.
Woman's World Answers
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.”
In other words, mass-produced foods marketed as “low calories” or “diet friendly” may not be as healthy as they appear, especially when they have an ingredients list that seems like it’s a mile long.
“Just because something is marketed as ‘healthy’ doesn’t mean it’s the best for weight loss,” says Dr. Dasgupta. “Many protein shakes, for example, can have added sugars, artificial stuff and lack the natural fiber and texture that help with fullness. They’re convenient, sure, but they might not keep you feeling satisfied or help your metabolism the same way whole foods do.”
Healthier swaps for ultra-processed foods
Want to steer clear of the types of foods that can slow your weight loss and start enjoying the ones that keep you feeling fuller for longer? Dr. Dasgupta shared five popular ultra-processed foods people often think of as “healthy,” and easy swaps that are better for you.
- Replace granola bars with fruit and yogurt: “The bars are often packed with sugar and unhealthy fats,” says Dr. Dasgupta. “But a handful of nuts and fresh fruit, real food that fills you up longer.”
- Replace flavored yogurt with plain Greek yogurt: “Usually flavored yogurt has a lot of added sugar and artificial flavors,” says Dr. Dasgupta. “Plain Greek yogurt with some fresh berries or a little honey has a natural sweetness without the junk.”
- Replace plant-based meat alternatives with tofu or tempeh: While they may seem healthy, plant-based meat alternatives “can be loaded with sodium and additives to mimic meat,” says Dr. Dasgupta. “Grilled tofu or tempeh are less processed and still give you protein and fiber.”
- Replace breakfast cereals with oats: “Traditional breakfast cereals are often highly-processed and sugary,” says Dr. Dasgupta. Instead, opt for “steel-cut oats or rolled oats with nuts and fruit, which has more fiber to keep your blood sugar steady.”
- Replace protein shakes with a smoothie: “Many store-bought protein shakes are full of artificial sweeteners and additives,” says Dr. Dasgupta. “A homemade smoothie with whole fruits, Greek yogurt and nut butter is more natural and filling.”
The bottom line on minimally processed foods for weight loss
At the end of the day, many people on a weight-loss or health journey find that cheat meals and even cheat days don’t completely derail the progress they’ve made. So can you enjoy a few potato chips there and there and still stay on track? Yes. But should you have ultra-processed foods every day under the assumption that they’re healthy? Ideally not, especially if your goal is weight loss.
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