Eat and lose weight: Eating whole foods helps you intuitively lose weight
Avoiding ultra-processed foods can lead to an unexpected effect: a person begins to eat more food in volume, but at the same time consumes fewer calories and loses weight. Scientists from the University of Bristol came to this conclusion after analyzing data from an American clinical trial involving 20 people. The results showed that people who gave up fast food, chips, sausages and sugary cereals consumed 330 fewer calories per day on average, although they ate 57% more food by weight. Why natural products help to reduce the caloric content of the diet and how this is related to the mechanisms of saturation is described in the Izvestia article.
Why natural food allows you to eat more and lose weight
The authors of the study note that when accessing natural products, people intuitively choose more nutritious and balanced foods — fruits, vegetables and dishes rich in micronutrients.
As explained to Izvestia by Tatiana Solntseva, a researcher at the FITZ of Nutrition and Biotechnology, Candidate of Medical Sciences, dietitian, the idea of limiting ultra-processed foods has long been considered one of the key principles of a healthy diet.
— Today, the problem of overweight exists in almost all countries of the world. There are a huge number of diets, from the Mediterranean to the keto diet, but they all have one piece of advice in common: limit ultra-processed foods. Even modern dietary guidelines, which are developed at the state level and adopted in many countries, emphasize the need to limit such food," the specialist noted.
According to her, similar conclusions are confirmed by previous studies.
— Back in 2019, a study was conducted in which participants were divided into two groups. Some received mainly ultra-processed foods, while others received natural ones: fish, meat, eggs, and vegetables. The diets were comparable in sugar, salt, protein, and carbohydrates, and people were allowed to eat as much as they wanted. As a result, the group that ate processed food consumed more calories and even gained a little weight. And the participants who ate natural products, on the contrary, reduced body weight and at the same time received more vitamins and minerals, — said the nutritionist.
How does ultra-processed food affect the feeling of fullness
Experts point out that the key difference between whole and ultraprocessed foods is not only in the composition, but also in how they affect the feeling of fullness.
Whole foods contain more fiber, vitamins, and other micronutrients. They provide more food, but fewer calories. Thanks to dietary fiber, a person gets saturated faster and does not feel hungry for longer," said Tatiana Solntseva.
According to the expert, the influence of foods on the body's natural signals also plays an important role.
— When we eat, the brain sends signals of satiety through hormonal mechanisms, in addition, the receptors of the stomach also signal a sufficient amount of food. But ultra-processed foods can disrupt this system. They often contain large amounts of sugar, fats and flavorings, so a person can continue to eat even after they have already received enough energy," the nutritionist explained.
However, such products often seem more convenient for consumption.
— They are cheap, they are stored for a long time, they cook quickly. Especially in big cities, people often choose semi-finished products or ready meals. But it is these foods that research shows can contribute to overeating and the development of obesity," the expert noted.
The effect of reducing caloric intake when switching to natural products is primarily due to their composition.
— Vegetables, fruits, legumes, whole grains, fish and meat contain more water and fiber. These ingredients increase the volume of food, but add practically no calories. Therefore, a large plate of salad or vegetable stew can be comparable in calorie content to a small cookie," said nutritionist Veronika Gusakova.
The speed of eating also plays an important role.
— Natural foods usually require longer chewing. When a person eats slowly, the saturation signals have time to enter the brain. As a result, he eats fewer calories," Gusakova explained.
In addition, ultra-processed foods are created in a way that encourages consumption.
— They often contain flavor enhancers, flavorings, large amounts of sugar and fats. Such supplements increase the desire to continue eating even after satiation. Therefore, switching to a more natural diet helps to better hear the signals of hunger and satiety and gradually forms a more intuitive diet," she noted.
Can intuitive eating replace dieting
According to experts, avoiding ultra-processed foods can indeed become one of the strategies for preventing obesity and overweight. At the same time, experts emphasize that this approach is not a universal solution. Even among whole foods, there are quite high—calorie ones, such as nuts, cheeses, or vegetable oils.
— It is important not only to choose more natural products, but also to monitor the balance of the diet. You need to get enough protein, vegetables, and fiber," Gusakova emphasized.
Experts note that switching to whole foods can contribute to the formation of a more conscious diet, in which a person is guided by their own signals of hunger and satiety. This is what helps to gradually reduce the calorie content of the diet without strict restrictive diets and maintain a healthy weight.
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