Rapid weight loss strategy doubles speed, prioritizing user health

Rapid weight loss strategy doubles speed, prioritizing user health

In a groundbreaking study conducted by researchers at University College London (UCL) and UCLH hospital, the impact of ultra-processed foods (UPFs) on weight loss has been brought into sharp focus. The study, which involved 55 adults with excess weight or obesity who were accustomed to eating a lot of UPF, revealed some startling findings.

The choice of products, it appears, is more crucial than we might think when it comes to weight loss. The study found that, despite both diets being aligned with national healthy-eating guidelines and providing similar amounts of calories, fat, sugar, and salt, a minimally processed food (MPF) diet resulted in more than twice as much weight loss compared to an UPF diet over an 8-week period with ad libitum eating (participants could eat freely without calorie restrictions).

Key findings from this trial include:

• Weight Loss: MPF diets produced an average body weight reduction of about 2.06%, compared to 1.05% for UPF diets.
• Fat & Visceral Fat Loss: Only the MPF diet resulted in significant reductions in fat mass and visceral fat, indicating healthier fat loss rather than just weight loss.
• Appetite Control: MPF diets resulted in better control over cravings, especially for savory foods. Despite the ultra-processed foods being more palatable and rated higher for flavor, participants tended to consume more calories on UPFs, likely due to higher calorie density and possibly the effects of processing itself.
• Metabolic Outcomes: The UPF diet showed a somewhat greater reduction in LDL-cholesterol compared to the MPF diet, suggesting some mixed metabolic effects that require further research.

The study was carefully designed to control for nutrient content while varying only the degree of processing, ruling out calorie or macronutrient differences as causes. It was conducted in real-world settings with fully provided meals and participant food diaries to ensure adherence and accuracy.

These results indicate that the level of food processing impacts weight loss success independently of calorie or nutrient content, supporting dietary recommendations to reduce consumption of ultra-processed foods for better weight management.

In summary, the study found that:

| Aspect | Ultra-Processed Foods (UPF) | Minimally Processed Foods (MPF) | |-------------------|-----------------------------------|---------------------------------------| | Weight Loss | Lower (about half compared to MPF) | Higher, nearly double weight loss | | Fat & Visceral Fat Loss | Not significant | Significant reduction | | Appetite/Cravings | Higher calorie density, more appetizing, harder to control cravings | Better appetite control and satiety | | Metabolic effect | Greater LDL cholesterol reduction (mixed result) | Standard lipid changes |

These findings underscore the importance of considering food processing in dietary guidelines for weight loss beyond just calories and nutrients.

Interestingly, people eating home-cooked food consumed an average of 290 kcal less per day than on frozen meals and fast food, and they had more energy and strength for achievements. A diet focused on natural products and home-cooked meals can help fight cravings for harmful foods, contributing to long-term success and a lifestyle change without (or with fewer) relapses.

Professor Rachel Batterham, lead author of the study, advises following dietary guidelines as closely as possible, including limiting overall calorie, salt, sugar, and saturated fat intake, prioritizing foods high in fiber (fruits, vegetables, legumes, nuts), and choosing less processed products such as whole foods and cooking from scratch at home.

While not all ultra-processed products are inherently "bad" in their nutritional value, having more natural products in one's diet and cooking at home provides clear benefits for weight and body composition. Global studies suggest that 14% of adults and 12% of children exhibit full-blown dependence on ultra-processed products, with levels of "craving" comparable to tobacco and alcohol. However, there is no official diagnosis of "food addiction" and its treatment remains unclear.

In conclusion, the study provides compelling evidence that the level of food processing plays a significant role in weight loss and overall health. By making conscious choices towards minimally processed foods and home-cooked meals, individuals can take a proactive step towards better weight management and improved health.

1. The study at University College London (UCL) and UCLH hospital revealed that minimally processed foods (MPFs) led to more than twice as much weight loss compared to ultra-processed foods (UPFs) over an 8-week period, despite both diets adhering to national healthy-eating guidelines and providing similar nutrients.
2. Key findings from the trial showed that the MPF diet resulted in significant reductions in fat mass and visceral fat, better appetite control, and standard lipid changes, while the UPF diet only showed a greater reduction in LDL-cholesterol.
3. People eating home-cooked meals consumed an average of 290 kcal less per day than on frozen meals and fast food, contributing to long-term success and a healthier lifestyle.
4. Professor Rachel Batterham, lead author of the study, advises following dietary guidelines that limit overall calorie, salt, sugar, and saturated fat intake, prioritize foods high in fiber (such as fruits, vegetables, legumes, and nuts), and choose less processed products like whole foods and cooking from scratch at home.

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