Revolutionary study showing how to lose double -to -double -to -hide: why do you matter what you eat, not just how much calories do you consume

When it comes to weight loss, many are looking for effective diets to provide quick results. Although controversial, diets based on processed or ultra -processing foods can decrease in weight, if maintained in caloric deficiency.

Cooking at home-key element in a diet for weight loss Freepik

After all, the expression “Eat less and move more” remains valid. But this simple principle does not apply as easily for all types of diets.

A recent study published in Nature Medicinewent on, being the first interventional study that compared in real conditions – ie in “Everyday life” – Diets based on ultra -processive foods (UPF) with minimally processed foods (MPF), in terms of weight loss. It was also the longest experimental UPF diet study so far. And, as it was suspected, the source of the calories matters: not all calories are equal.

The new study shows that, when diets are nutritionally balanced, participants have weakened twice as much as consuming minimally processed foods compared to ultra -home. This result suggests that reducing the degree of food processing can be a factor in maintaining a healthy weight.

Diet with minimally processed foods vs. Ultra -processated: What does a new study look like

In this clinical study, 55 adults were divided into two groups. One of the groups followed, for eight weeks, a diet based on minimally processed foods, such as oatmeal left to soak overnight or bolognese spaghetti prepared in the house.

After a four -week break – known as “Transitional period” In such cross studies, during which time participants return to their ordinary diet – they went to another eight -week period, this time following an ultra -processing diet: oatmeal for breakfast, ready -made lasagna, among others.

The other group followed the same diets, but in reverse order: first the diet based on ultra -processing foods for eight weeks, followed by a four -week break (“Break between diets”), then eight weeks of diet with minimally processed foods.

In total, 50 of the 55 participants completed at least one of the diets.

A diet with less processed foods, more beneficial for weight loss

Diets offered were designed according to To the Eatwell guide, An official recommendation of the United Kingdom government on a healthy and balanced diet. It takes into account the levels of total fats, saturated fats, proteins, carbohydrates, salt, fiber, as well as the recommended intake of fruits and vegetables.

The participants consumed the food ad libitum – that is, as much as they wanted, just as in everyday life – but exclusively based on the foods provided by the researchers. No caloric limit was imposed.

After the eight weeks of diet for each type, both groups lost weight, probably due to a healthier eating than the usual.

However, weight loss was greater in the case of diet with minimally processed foods: 2.06% of body weight, compared to the diet based on ultra -processing foods, where the decrease was 1.05%.

Moreover, in the case of the minimally processed diet, weight loss consisted mainly at a loss of fat and body water, without significant changes in muscle mass.

Daily Caloric Deficit in Diets and Sex Caloric Requirement

The differences observed in the study were associated with an estimated caloric deficit of approximately 290 kilocalories per day in the case of the diet with minimally processed foods, compared to a deficit of only 120 kilocalories for the diet based on ultra -processing foods.

As a reference, Eatwell guide It recommends a daily consumption of about 2,000 kilocalories for women and 2,500 kilocalories for men.

These results suggest that, in respect of dietary recommendations, the choice of minimally processed foods can contribute to a more efficient weight loss.

“Not all ultra -home foods are harmful, but it depends on their nutritional profile”

As explains Samuel Dicken, the main author of the study, from the Obesity Research Center College London University (UCL) and the Department of Behavioral and Health Sciences of the same university: “Previous research has associated the consumption of ultra -processing foods with negative health results. However, not all ultra -processing foods are inherently harmful, but it depends on their nutritional profile. The main purpose of this study was to clarify the important gaps in our understanding of food processing, in the context of the current dietary guides, as well as The composition of the body, but also on some behavioral factors, such as eating cravings. ”

The expert also mentioned that: “The main result was the percentage reduction of the weight. I noticed a significant decrease on both diets, but almost double on the diet with minimally processed foods.”

Origin of food and impact on weight loss and health

It is important to note that, although a weight loss of 2% may seem modest, the study lasted only eight weeks and did not impose an explicit reduction in caloric intake, but only a change in the type of foods consumed, in favor of the least processed.

According to the researchers, if these results were long-term, men could lose weight by up to 13%, and women by about 9%, following a minimally processed food diet.

In contrast, in the case of ultra -home diets, weight loss would be much lower: only 4% in men and 5% in women. Therefore, the difference in the medium and long term would be significant.

Ultra -vain diet and health: What does the study of tension, blood and balanced nutrition show

The study has also monitored blood pressure, heart rate, as well as blood parameters (liver function, glucose, cholesterol, inflammation). No significant negative effects of the UPF diet have been observed, some markings have even improved.

However, researchers recommend longer studies to fully evaluate these measurements in relation to changes in weight and fat.

Professor Rachel Batterham, senior senior author of the study, noted: “Less than 1% of the UK population follows all the recommendations of the Eatwell guide, and most meet less than half. The usual participants were often outside these recommendations and contained a higher percentage of ultra -home foods. This explains why a diet based exclusively on the UPF, but nutritionally balanced, had some secondary effects.”

The authors of the study recommend that we follow the nutritional guidelines as rigorously as possible: to moderate the total caloric intake, to limit the consumption of salt, sugar and saturated fats and to emphasize foods high in fiber, such as fruits, vegetables, legumes and nuts.

In conclusion, for an effective and healthy diet, it is advisable to reduce the consumption of ultra -processing foods and to choose more natural options, such as food cooked at home, vegetables, fruits and whole grains. Respecting nutritional guides and choosing minimally processed foods can support weight loss and better general health.