A lot is being spoken about weight loss these days. Obesity is spreading like an epidemic and health experts are worried about the early onset of obesity in populations across the world. While physical activity and movement plays a key role in weight management, diet plays a crucial role too.
Recently, a study published in the Obesity Science and Practice journal found that there is one such food in our diet that is secretly contributing to weight gain and removing this single food product can reduce weight by 4 kilos! The study based on the American diet holds global relevance because of global obesity.
Ultra processed foods contribute to obesity
“UPFs are industrial formulations that consist of no or minimal whole foods and are produced with substances extracted from foods or synthesized in laboratories, such as dyes, flavorings, and preservatives, using industrial techniques that could not be recreated in the home, such as extrusion or molding,” the researchers have said. “Common examples of UPFs include breads, frozen meals, candies, sodas, cakes, cookies, salty snacks, and breakfast cereals.”
“In the current study, participants consumed striking 600 fewer average daily calories by reducing UPFs. They also lost an average of almost 3.5 kg during the 8-week intervention,” the researchers found.
“The significant weight loss in this study is noteworthy given the limited focus on weight loss counseling within the program. The rate of weight loss observed in the current study is comparable to that achieved by traditional behavioral weight loss programs, which aim for a rate of 0.5–1 kg per week,” they have said.
Aim for a healthy swap
Transitioning from ultra-processed foods to healthier options requires gradual and mindful changes. Start by identifying highly processed foods in your diet, such as packaged snacks, sugary beverages, instant noodles, and frozen meals.
1. Replace sugary drinks: Swap sodas and packaged juices with fresh fruit juices, coconut water, or infused water.
2. Choose whole foods: Replace refined grains with whole grains like brown rice, whole wheat, and millets. Opt for fresh fruits instead of packaged sweets.
3. Cook at home: Homemade meals allow better control over ingredients and minimize additives. Try simple, traditional recipes with fresh vegetables, pulses, and lean proteins.
4. Read labels: Avoid foods with long ingredient lists, artificial preservatives, and high sugar or sodium content.
5. Snack smart: Replace chips and biscuits with nuts, seeds, roasted makhana, or yogurt with fresh fruits.
6. Plan meals: Pre-plan healthy meals to reduce reliance on ready-to-eat processed foods.
7. Gradual changes: Don’t eliminate everything at once; instead, make small substitutions consistently.
By making these mindful changes, you can successfully shift to a nutritious, whole-food-based diet, improving overall health and well-being.
