Avoiding these simple foods could help people lose twice as much weight, study finds
Cooking from scratch and avoiding ultra -processed foods such as pre -packaged sandwiches and protein bars can help people lose twice as much weight.
Ultra -processed food (UPF) is typically high in saturated fat, salt and sugar, contains materials that you cannot find in your kitchen cabinet, such as emulsifiers and preservatives, and is for eating or heat.
The study published in the journal Nature He compared the UPF diet with a minimally processed diet and found that avoiding UPFs, food requests, increased weight loss and advanced fat loss.
The hearing, which was managed by the University College London (UCL) and University College London Hospitals NHS Foundation Trust (UCLH) experts, included 55 other people overweight but otherwise healthy.
Half of the participants were given an eight -week diet plan with minimal processed foods such as night oats, cottage pies and chicken salad cooked from scratch. The other half ready protein bars, sandwiches purchased from the shop and a microwave lasagna diet were given.
Both diets were matched as nutrition and included proposed oil, saturated fat, protein, carbohydrates, salt and fiber levels.
After completing a diet for eight weeks, groups changed.
UCL Obesity Research Center and UCL Behavior Science and Health. “Previous research, ultra -processed foods associated with health results.
“However, all ultra -processed foods are not naturally unhealthy based on nutrition profiles.”
Researchers aimed to learn whether more processed food eating weight, blood pressure, body composition and food requests.
The results showed that minimally processed diet lost twice as much weight (2.06 percent) than the UPF diet (1.05 percent loss).
Researchers said that those in the UPF diet did not lose much fat.
Dr. Dicken announced that a 2 percent decrease does not seem to be too much weight loss, but for eight weeks.
Dric If we scaled these results for a year, we would expect a decrease of weight of 13 percent to men and a 9 percent decrease in women in a minimally processed diet, but only 4 percent of men decreased 4 percent and 5 percent in women after ultra -processed diet, ”he said.
However, researchers measured other markers such as blood pressure, heart rate, liver function, glucose levels and cholesterol, but did not find a significant negative effect of the UPF diet.
Gunter Kuhnle, Professor of Food Science and Nutrition at the University of Reading, which is not included in the study, Independent: “I don’t think it’s important, the food composition processes.”
He argues that consumers should focus more on the composition, such as carbohydrates and fats instead of processing.
However, those in the UPF diet ate more calories than a minimal processed diet.
While NHS recommends an average woman to consume approximately 2,000 calories a day, an average male should consume an average 2,500.
Participants were given more food than they needed, but those who had minimally processed diet had less 230 calories, and there were less than 120 calories in the UPF diet.
A questionnaire also revealed that minimally processed diets are less enthusiastic than people in the diet of ready -made food and packaged snacks.
Rob Hobson, registered nutritionist and author Publish your family lifeWho is not included in the study, Independent: “Findings support the idea that reducing UPFs can help to regulate appetite control and weight, because UPFs are naturally toxic, not because they affect eating behavior.
“Many of them are designed to be hyper, quickly, easy to eat easy and less satisfactory. They do not give us the same satiety signals as minimally processed foods.”
Professor Rachel Bathham, the senior author of the study, said: “The best advice to people will be as close as possible by controlling general energy intake, limiting the intake of salt, sugar and saturated fat and prioritizing high fiber foods such as fruit, vegetables, scaly and hazelnuts.
“Rather than ultra -processed, packaged foods or ready -made meals, selecting less processed options such as all foods and cooking from scratch will provide additional benefits for body weight, body composition and general health.”
