Achieve Weight Loss with a Highly Processed Food Diet

Research suggests that while it’s possible to shed weight consuming highly processed foods, the results may not be as significant as when they are eliminated from the diet.

Foods are categorized as extremely processed when they include ingredients such as high fructose corn syrup or additives meant to enhance flavor and presentation, such as flavoring agents and preservatives.

Numerous studies have connected the consumption of ultra-processed foods to adverse health effects, including cardiovascular issues, type 2 diabetes, and weight gain. However, it’s debated whether the unhealthy aspect is solely due to certain ingredients or if the processing itself is inherently damaging.

To explore this in relation to weight loss, Samuel Dicken from University College London and his team conducted randomized trials, assigning 55 overweight or obese individuals to either an ultra-processed or minimally processed diet.

“People often think of pizza and chips, yet the study incorporated meals from the UK Eatwell Guide, featuring protein sources like beans, fish, and meat, while encouraging a balanced diet with at least five portions of fruits and vegetables. The meals were matched in terms of fats, sugars, salt, and carbohydrates,” explained Dicken.

Participants received the meals, marking the first study to assess these diets under real-world conditions instead of clinical environments. The ultra-processed options included lower-fat and lower-salt items like breakfast cereals, protein bars, chicken sandwiches, and ready-made lasagna. “These are the types of foods that carry health claims in supermarkets,” says Dicken.

Meanwhile, the minimally processed meals encompassed homemade options such as overnight oats, chicken salad, freshly baked bread, and spaghetti bolognese. Both groups were provided around 4,000 calories daily, with the instruction to eat to their satisfaction. Participants switched between the diets after eight weeks, taking a four-week break before transitioning again.

Although the study’s primary aim focused on the health effects of balanced diets prepared in various ways rather than directly targeting weight loss, both diets resulted in weight reductions. The minimally processed diet led to a 2% weight loss, while those on the ultra-processed diet saw a 1% decrease.

“We observed greater weight loss from the minimally processed diets, as well as increased fat loss and a notable reduction in cravings,” stated Dicken.

Further evaluations revealed that minimally processed diets contributed to lower body fat volumes and improved blood markers. Interestingly, participants on the ultra-processed diet exhibited decreased levels of low-density lipoprotein (LDL), known as “bad” cholesterol.

However, Ciarán Forde from Wageningen University in the Netherlands pointed out that ultra-processed meals are typically more calorie-dense compared to minimally processed alternatives. “Fundamental questions remain regarding which specific treatments or ingredients drive the observed outcomes,” he noted.

Forde also emphasized that the weight loss observed might not be applicable to the general population since participants started as overweight or obese and transitioned to healthier eating habits.