Do you want to double weight loss? A new study suggests that the removal of a food group can significantly improve weight loss and reduce the risk of cancer.
Participants lost twice as weighing when they adhered to a minimally processed food diet (MPF) compared to one that included ultra -processed foods (UPF).
UPFs, billing as food or heat preparations, often experience several processing steps, have additives and preservatives, and contain high levels of sodium, refined sugars and cholesterol fats.
A recent study linked UPF exposure to 32 poor health results, including a higher risk of cardiovascular disease, cancer, metabolic syndrome, obesity, non -alcoholic fatty liver diseases, type 2 diabetes and even premature death.
In the latter essay, the UPF were relatively “healthy”. Items include breakfast cereals bought in the store, Granola bars, fruit snacks, flavored yogurt cups, instant noodles and ready lasagna.
In contrast, participants in the MPF diet fed at night with fresh fruit, normal yogurt with toasted oats and fruit, fruits and nuts, freshly chicken salad, homemade fries and spaghetti.
While processing levels differ between the two diets, portions and nutritional content were similar.
Researchers coincided with calorie, sugar, fat, fiber and micronutrients diets. Both aligned with the dietary orientations of the United Kingdom government, called The Eatwell Guide (EWG).
Participants lost weight in both diets, but considerably more when they abstained from the UPF. At the end of the eight -week trial, MPF diet participants lost 2% of body weight compared to a 1% loss of UPF diet.
The results were published this week in Nature Medicine.
While these numbers are small, the test period was relatively short. Once more than a year were extracted, participants in a MPF diet would lose between 9% and 13% of their weight, while those who adhere to the UPF diet would fall from 4% to 5%.
In addition to more kilos of shed, the MPF diet was also correlated with more fat loss, less longing and smaller triglycerides.
“Choosing less processed options, such as whole foods and cooking from scratch, instead of ultra -processed food, packaged or prepared meals, is likely to offer additional benefits in terms of body weight, body composition and general health,” said the author of the UCL Senior Batterham study for obesity search.
Researchers believe that some weight loss can be attributed to people who eat less in the MPF diet, as UPFs are “hyperparable”.
Despite the known risks, UPFs can be a difficult custom to kick, as they have been designed for comfort and desires, with a combination of flavors and additives designed to foster addictive eating behavior.
Comparatively, participants won the MPF diet with a reduction in flavor and taste, which suggests that they ate less because the food was less convincing and addictive.
However, researchers said that people could lose weight in the UPF diet, contradicting the previous statements that the UPF inhibited.
Batterham maintains that this is partly due to this particular diet of the UPF after nutritional guidelines.
“The best advice for people would be to stay as closely in nutritional guidelines as they can moderate general energy intake, limiting the intake of salt, sugar and saturated fats and prioritizing high fiber foods such as fruits, vegetables and nuts,” he said.
A situation in which UPF can derive their entire food competition? Plant -based meat replacement products.
The new findings of the study occur as packaged foods and frozen meals persist in the US diets, and recent research reveals that a shocking 60% of the daily caloric intake of the North -Americans comes from the UPF.
While UPF cannot sabotage weight loss, they can contribute to a large number of health problems.
A recent study suggested that some UPF may contain a disturbing amount of microplastics, which are potentially detrimental to respiratory, reproductive and mental health.
UPF consumption has also been linked to an increase in lung cancer risk.
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