Health and Me

Ishita Roy

Yes, You Can Eat More and Still Lose Weight, Here’s the Diet That Makes It Possible

Whole Grain

Could there be a <span>diet</span> that allows you to eat more and still helps you lose weight? For the longest doctors and health experts praised the Mediterranean diet. This is because it is heart-friendly, and has a mix of fruits, whole grains, vegetables, and sea food. However, new research suggests that even a simpler diet would work better. As per British scientists, by simply cutting out ultra-processed foods, and sticking to unprocessed whole foods could lead to greater calorie reduction and weight loss. 

<h2>Eating More, And Still Losing Weight? What Is Working</h2>

The key is to reduce the intake of calories, which is possible when you cut your ultra-processed foods. In a study, researchers found that people who followed a completely unprocessed diet consumed around <a href="https://www.healthandme.com/nutrition/ultra-processed-foods-may-add-330-extra-calories-a-day-study-finds-article-153482759" data-type="tilCustomLink">330 fewer calories</a> per day than those who ate more processed food. 

What surprised scientists was that participants actually ate more food by volume. Those on the whole-food diet consumed about 57 percent more food overall, yet still ended up eating fewer calories. The reason lies in the type of foods they chose, such as fruits, vegetables, salads, and lean proteins, which are naturally lower in calorie density.

This means people could eat larger portions, feel full, and still reduce their total energy intake.

Read:<a href="https://www.healthandme.com/nutrition/ultra-processed-foods-may-add-330-extra-calories-a-day-study-finds-article-153482759" data-type="tilCustomLink"> Ultra-Processed Foods May Add 330 Extra Calories A Day, Study Finds</a>

<h2>Why Are Ultra-Processed Foods Problem?</h2>

Ultra-processed foods, often called UPFs, include items like ready meals, packaged snacks, sugary cereals, sweets, and hot dogs. These foods are typically high in calories, sugar, unhealthy fats, and additives, while being low in fiber and nutrients.

Ultra-processed foods, engineered with additives, preservatives, and artificial ingredients, now comprise over half the average American diet, based on data from the U.S. Department of Agriculture. Their ubiquity and intensive marketing have made them seem inevitable, but accumulating evidence indicates that the health toll is much more serious than realized.

Under the NOVA food classification system, UPFs are defined by their intensive industrial processing, which is typically used to produce hyper-palatable and highly profitable foods. Yet, the convenience comes with an increasingly large body of evidence showing that these foods contribute to a variety of chronic diseases, including cardiovascular disease, obesity, diabetes, depression, and various forms of cancer.

Researchers say UPFs may quietly push people towards overeating without realizing it. Even small portions can contain a large number of calories, making weight gain more likely over time.

The study suggests that when people are given the option to eat foods in their natural or minimally processed form, they tend to make smarter choices on their own.

Also Read: <a href="https://www.healthandme.com/nutrition/are-all-ultra-processed-foods-bad-for-you-experts-say-some-are-better-than-others-article-153400306" data-type="tilCustomLink">Are All Ultra-Processed Foods Bad For You? Experts Say Some Are Better Than Others</a>

The research followed 20 overweight adults, including 10 men and 10 women, with an average age of 31. Participants were divided into two groups.

One group followed a two-week diet based on minimally processed foods such as vegetables, fruits, salads, and lean meats. The other group ate a diet rich in ultra-processed foods like hot dogs and ready meals. After two weeks, the groups switched diets.

Importantly, the meals were matched for nutrients such as fat, protein, carbohydrates, salt, and fiber. Despite this, those eating whole foods consumed fewer calories and lost nearly one kilogram in weight.

<h2>Feeling Fuller and Reducing Cravings</h2>

Researchers believe fruits and vegetables played a key role. These foods are high in water and fibre, which lowers their energy density. As a result, people can eat more without consuming too many calories.

Experts also point out that natural fiber helps people feel full for longer and supports gut health. Fibre can trigger hormones that regulate appetite, reducing cravings and helping with long-term weight control.

<h2>What This Means for Everyday Diets</h2>

The findings add to growing evidence linking ultra-processed foods to a range of health problems. Studies have previously associated high UPF intake with dozens of illnesses.

In the UK, ultra-processed foods make up about 57 percent of the average diet, one of the highest levels in Europe. Experts recommend that around 80 percent of daily food intake should come from whole or minimally processed foods.

The message from scientists is simple. You do not need complicated diet rules. Choosing foods closer to their natural form may help you eat better, feel fuller, and lose weight more sustainably.

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Could there be a diet that allows you to eat more and still helps you lose weight? For the longest doctors and health experts praised the Mediterranean diet. This is because it is heart-friendly, and has a mix of fruits, whole grains, vegetables, and sea food. However, new research suggests that even a simpler diet would work better. As per British scientists, by simply cutting out ultra-processed foods, and sticking to unprocessed whole foods could lead to greater calorie reduction and weight loss. Eating More, And Still Losing Weight? What Is WorkingThe key is to reduce the intake of calories, which is possible when you cut your ultra-processed foods. In a study, researchers found that people who followed a completely unprocessed diet consumed around 330 fewer calories per day than those who ate more processed food. What surprised scientists was that participants actually ate more food by volume. Those on the whole-food diet consumed about 57 percent more food overall, yet still ended up eating fewer calories. The reason lies in the type of foods they chose, such as fruits, vegetables, salads, and lean proteins, which are naturally lower in calorie density.This means people could eat larger portions, feel full, and still reduce their total energy intake.Read: Ultra-Processed Foods May Add 330 Extra Calories A Day, Study FindsWhy Are Ultra-Processed Foods Problem?Ultra-processed foods, often called UPFs, include items like ready meals, packaged snacks, sugary cereals, sweets, and hot dogs. These foods are typically high in calories, sugar, unhealthy fats, and additives, while being low in fiber and nutrients.Ultra-processed foods, engineered with additives, preservatives, and artificial ingredients, now comprise over half the average American diet, based on data from the U.S. Department of Agriculture. Their ubiquity and intensive marketing have made them seem inevitable, but accumulating evidence indicates that the health toll is much more serious than realized.Under the NOVA food classification system, UPFs are defined by their intensive industrial processing, which is typically used to produce hyper-palatable and highly profitable foods. Yet, the convenience comes with an increasingly large body of evidence showing that these foods contribute to a variety of chronic diseases, including cardiovascular disease, obesity, diabetes, depression, and various forms of cancer.Researchers say UPFs may quietly push people towards overeating without realizing it. Even small portions can contain a large number of calories, making weight gain more likely over time.The study suggests that when people are given the option to eat foods in their natural or minimally processed form, they tend to make smarter choices on their own.Also Read: Are All Ultra-Processed Foods Bad For You? Experts Say Some Are Better Than OthersHow Was The Study Conducted?The research followed 20 overweight adults, including 10 men and 10 women, with an average age of 31. Participants were divided into two groups.One group followed a two-week diet based on minimally processed foods such as vegetables, fruits, salads, and lean meats. The other group ate a diet rich in ultra-processed foods like hot dogs and ready meals. After two weeks, the groups switched diets.Importantly, the meals were matched for nutrients such as fat, protein, carbohydrates, salt, and fiber. Despite this, those eating whole foods consumed fewer calories and lost nearly one kilogram in weight.Feeling Fuller and Reducing Cravings  Researchers believe fruits and vegetables played a key role. These foods are high in water and fibre, which lowers their energy density. As a result, people can eat more without consuming too many calories.Experts also point out that natural fiber helps people feel full for longer and supports gut health. Fibre can trigger hormones that regulate appetite, reducing cravings and helping with long-term weight control.What This Means for Everyday DietsThe findings add to growing evidence linking ultra-processed foods to a range of health problems. Studies have previously associated high UPF intake with dozens of illnesses.In the UK, ultra-processed foods make up about 57 percent of the average diet, one of the highest levels in Europe. Experts recommend that around 80 percent of daily food intake should come from whole or minimally processed foods.The message from scientists is simple. You do not need complicated diet rules. Choosing foods closer to their natural form may help you eat better, feel fuller, and lose weight more sustainably.