Episode 305 - What are processed foods doing to your waistline? 🤔

Get Lean Eat Clean

This week I discuss a 1 month study that compares the effects of ultra processed foods vs. unprocessed foods on calorie consumption, weight loss/gain, fat mass...etc.

Each subject followed an ultra-processed diet for 2 weeks & a non-processed diet for 2 weeks. Menus rotated on a 7-day schedule, and the meals were designed to be well matched across diets for total calories, energy density, macronutrients, fiber, sugars, and sodium, but widely differing in the percentage of calories derived from ultra-processed versus unprocessed foods. One main question was would the subjects eat more food during their meals & more snacks if their foods were highly processed. The answer was YES!

On the processed diet, the subjects ate ~500 calories more/day compared to the unprocessed diet. They gained ~2 pounds on the highly processed food diet, & lost ~2 pounds on the non-processed food diet. Body fat mass increased by 1lb during the ultra-processed diet and decreased by 1lb during the unprocessed diet.

The takeaway message from the study is that if you eat highly processed foods, you’ll likely ingest more total calories & gain weight. So focus on whole based single ingredient foods and you won't need to eat as much while also getting quality nutrients as well!

Episode Reesources:

DOI: https://doi.org/10.1016/j.cmet.2019.05.008

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