Study finds that avoiding ultra-processed foods speeds up weight loss |

We’ve all heard that ultra-processed foods aren’t great for us, but a new study just confirmed what many nutritionists have been saying for years: even if you’re eating the same number of calories, what type of food you’re eating really matters. Like, a lot.This latest research dropped some truth bombs that should make anyone trying to lose weight or eat healthier take notice. Because spoiler alert: not all calories are created equal.

What are ultra-processed foods anyway?

Let’s start with the basics. Ultra-processed foods (UPFs) are more than just junk food. We’re talking about stuff that’s been heavily altered in a factory, like packaged snacks, sugary cereals, fast food, microwave meals, and sodas.These foods often have long ingredient lists full of things you wouldn’t find in your kitchen, like artificial flavors, preservatives, emulsifiers, and added sugars or fats. Basically, anything that’s far removed from its original whole-food form.So here’s what the researchers did: they took a group of adults and had them live in a controlled setting for a couple of weeks. One group ate a diet full of ultra-processed foods. The other group ate mostly whole, minimally processed foods. In a six-month study from University College London, participants tried two different diets—one made up of minimally processed foods and the other packed with ultra-processed stuff. Each diet lasted eight weeks with a short break in between. The results? People lost more weight and unhealthy fat on the minimally processed plan. The researchers also found that ultra-processed foods seemed to trigger more cravings, making it harder for folks to stick to their goals. The findings were published in Nature Medicine.The twist? Both groups consumed roughly the same number of calories, protein, carbs, and fat. Both the ultraprocessed and the minimally processed meals met the nutritional requirements of the Eatwell Guide, the UK’s official government guidance on how to eat a healthy, balanced diet.“In this study, both minimally processed food and ultra processed food diets following national healthy dietary guidance resulted in percentage weight loss after 8 weeks, with significantly greater reductions on the minimally processed food diet. Greater weight, body mass index and fat mass loss were also observed on the minimally processed food compared with the ultra processed food diet, as well as greater reductions in triglycerides and cravings. Conversely, LDL-C was lower on the ultra processed food diet. Overall, these results suggest favorable changes in body composition and craving control from adhering to national dietary guidance with a diet of MPF rather than ultra processed food.

This isn’t about cutting all processed foods

Let’s be real—it’s not always easy or realistic to cut out every processed food, especially with busy schedules and limited grocery options. But what this study shows is that swapping just a few ultra-processed foods for more whole, minimally processed ones can really help your weight, energy, and overall health.Think:

It’s not just about calories—it’s about quality

For years, diet culture drilled into us that weight loss is just calories in vs. calories out. But this research (and many others like it) show that the source of your calories really matters. Your body processes whole foods differently than it does factory-made snacks.And honestly? That’s kind of freeing. You don’t have to starve or count every bite—just focus on better choices, not less food.If you’re struggling to lose weight and feel like you’re “doing everything right,” take a look at what’s actually in your food. Ultra-processed foods might be sneaking into your diet more than you realize—and quietly stalling your progress.So this week, maybe try one or two simple swaps. Cook at home when you can. Add some color to your plate. Your body (and metabolism) will thank you.