A new study conducted by researchers at the U.S. National Institutes of Health (NIH) has revealed a surprising finding: people who avoid ultra-processed foods can lose weight without counting calories or controlling portion sizes. This research challenges many traditional approaches to dieting.
The study followed 37 adults, divided into two groups. One group consumed a diet rich in ultra-processed foods such as snacks, deli meats, sugary cereals, and fast food. The other group ate minimally processed foods like fresh fruits and vegetables, whole grains, and lean meats. Both groups were allowed to eat as much as they wanted.
In just two weeks, participants in the minimally processed group lost nearly 1 kilogram (about 2 pounds) on average, while those in the ultra-processed group gained about the same amount. This happened without any calorie restrictions or tracking.
What exactly are ultra-processed foods?
They are industrial products made with ingredients rarely used in home kitchens, such as additives, artificial flavorings, colorings, and preservatives. These foods are often high in calories, low in nutrients, less filling, and have been linked to obesity, diabetes, and heart disease.
The study reinforces the importance of choosing fresh, whole foods as a sustainable and effective strategy for weight management and overall health.
