Modern diets often include a high proportion of ultra-processed foods, but emerging research shows how these foods can disrupt hunger hormones and lead to weight gain. A study published in Cell Metabolism revealed that participants who ate ultra-processed foods consumed about 500 more calories per day and gained weight compared to when they followed a whole foods diet.
What’s the difference?
Ultra-processed foods—such as breakfast cereals, white bread, sugary yogurts, and low-fat potato chips—are engineered for convenience and taste but often lack the nutrients and fiber your body needs. In contrast, whole foods are minimally processed and stay as close as possible to their natural form.
Key Findings of the Study
- Participants on the ultra-processed diet gained an average of two pounds in just two weeks.
- Despite consuming the same amount of carbs, fat, and sugar, participants on the whole foods diet naturally ate fewer calories and lost weight.
The explanation lies in hormones:
- PYY, an appetite-suppressing hormone, increased when participants ate whole foods.
- Ghrelin, the hunger-stimulating hormone, decreased on the whole foods diet.
Take Control of Your Hunger Hormones
If you’re looking to conquer cravings, focus on eliminating ultra-processed foods. By choosing whole foods, you’re nourishing your body, regulating your hunger, and paving the way for sustainable weight management—no extreme diets required.
