Trying To Lose Weight? Stick To Whole Foods!
When trying to lose weight, many people think it’s all about eating less and moving more.
Trying To Lose Weight? Stick To Whole Foods!
When trying to lose weight, many people think it’s all about eating less and moving more.
But research shows that the type of food you eat matters just as much.
A group of recent studies shows that ultra-processed foods (UPFs) are one of the biggest blockers to successful and lasting weight loss.
Ultra-processed foods are usually made in factories. They include ingredients like artificial flavours, preservatives, and additives that are not used in home cooking.
Think of things like instant noodles, packaged snacks, even processed vegan meats, and bottled sugary drinks. Even if these foods are labelled "vegan" or "low in calories", they can still harm your health goals.
What the studies found
A major study funded by the US National Institutes of Health, and published in Nature, compared people who ate ultra-processed foods with those who ate meals made from fresh, minimally processed ingredients. The result was clear. People eating whole foods naturally consumed fewer calories, had better hormone balance, and lost more fat — even when both groups were allowed to eat as much as they wanted.
One of the main reasons is how the body reacts to UPFs. These foods are usually high in sugar, salt, and fat. They are easy to overeat because they are soft, sweet, and fast to chew. Your brain does not register fullness the same way it does with whole foods. As a result, you eat more without realizing it.
Another study, published in The Guardian, showed that people who ate more home-cooked meals with fewer processed ingredients had lower body weight and less fat around the belly. This is because fresh foods digest more slowly and keep your blood sugar stable, which reduces cravings and helps burn fat more effectively.
The research highlights how processed foods disrupt hormones that control hunger. The added emulsifiers and artificial ingredients in UPFs may also affect gut health, which plays a key role in weight and metabolism.
Why plant-based meals work better
Whole plant-based foods like vegetables, fruits, legumes, whole grains, nuts, and seeds are naturally low in calories but high in fiber and nutrients. Fiber slows down digestion and keeps you full longer. It also helps control blood sugar and supports healthy gut bacteria — all of which support weight loss.
If you're eating plant-based but still not losing weight, check your processed food intake. Plant-based junk food is still junk food. Vegan burgers, sweetened oat milk, frozen fries, and instant vegan noodles can still harm your metabolism.
Instead, build meals with real ingredients. Cook at home or choose restaurants that focus on whole foods. A plant-based diet based on real food is not only better for the planet, but it helps you stay healthy and reach your weight goals more easily.
Whole Foods Triumphs All
Weight loss is not just about how much you eat, but what you eat. The more ultra-processed foods in your diet, the harder it is to lose weight. The science is clear — whole, minimally processed plant-based meals are better for your health, your hormones, and your waistline.
Sources:
The Guardian: Home cooking and minimally processed foods best for weight loss, UPF study finds.
Nature: Eating ultra-processed foods could make it harder to lose weight
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