Last week, we talked about not dieting and eating real food.

A study published in Nature Medicine shows that the key to weight loss is eating minimally processed whole foods.

If you want better weight and health results, eating whole, real food can work faster and more effectively than just focusing on calories.

The study had participants eat two degrees of processing: whole foods, such as roast chicken and vegetables, versus processed foods, including ready-made lasagna, cereal, and packaged snacks.

Those eating the minimally processed foods beat out those eating the ultra-processed foods:

• More weight loss: 2.06% weight loss with minimally processed foods vs. 1.05% weight loss on ultra-processed foods over 8 weeks
• Better body composition: Those eating minimally processed foods lost fat mass without losing lean mass
• Natural calorie drop: Those eating minimally processed foods ate 290 fewer calories a day vs. 120 fewer calories a day for those eating ultra-processed foods, without intentional restriction
• Craving control: Those eating minimally processed foods showed twice the improvement in resisting overall cravings and four times the improvement for savory cravings

There’s a lot of food in the supermarket that’s junk food masquerading as health food.

Many protein bars, almond flour crackers, snacks like popcorn that have added protein, products with the words “gluten-free”, “paleo”, “whole 30”.

These are often lacking in nutrition.

Ultra-processed foods often:

• Disrupt hunger and fullness signals, encouraging overeating
• Contain additives (like emulsifiers) that can alter the gut 
• microbiome
• The community of microorganisms (bacteria, viruses, fungi) living in a particular environment, especially the gut.
• Deliver textures and flavors engineered for repeat eating, not satiety.

A diet of ultra-processed foods leads to higher rates of heart disease, stroke, type 2 diabetes, and certain cancers.

Here is how to apply this research to your own life:

• Build your meals from whole foods: protein, non-starchy vegetables, healthy fat, and starchy carbohydrates (to your tolerance).
  
• Use processed foods like frozen vegetables and berries, and Greek yogurt.  Skip the sugary, chemical-laden foods.
  
• Cook at home and limit how often you dine out.

When you eat whole, real food, you’ll lose fat and maintain muscle, have reduced cravings, and better appetite regulation.