🥗 Why Minimally Processed Foods Help with Weight Loss: A New Study Explained

A major study led by University College London, recently published in Nature Medicine, sheds light on how cutting out ultra-processed foods (UPFs) can significantly boost weight loss efforts. In a controlled trial with 55 overweight participants, individuals followed either an ultra-processed or a minimally processed food (MPF) diet over two 8-week periods. Interestingly, despite both diets being matched for calories and nutrients, those on the MPF diet lost nearly twice as much body weight and fat compared to those on the UPF diet. On average, MPF participants consumed about 170 fewer calories per day without feeling hungrier. A separate U.S. study supported these findings—when people halved their intake of UPFs, they naturally reduced their calorie intake by over 600 calories a day, lost around 3.5 kg, and even reported improved mood and energy levels.

Researchers believe that MPF diets help control cravings, provide better satiety, and prevent overeating. In contrast, UPFs are often soft, highly palatable, and easy to consume in large quantities, leading to unintentional overconsumption—about 500 extra calories daily in some cases. Over time, high UPF intake has also been linked to serious health risks, including type 2 diabetes, heart disease, and increased mortality. These findings suggest that focusing on the quality and processing of food—not just calories—could be a powerful tool in weight management and long-term health. Minimally processed foods like fruits, vegetables, grains, and home-cooked meals may be the key to lasting weight loss and well-being.