Key diet change can help you lose DOUBLE the weight – and it's not about counting calories

The Sun

3 hours ago

HOME cooking could help you lose weight twice as fast, according to a study.
Research by University College London found that slimmers fared better if they ate unprocessed meals compared to shop-bought food.
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They lost more weight even if the foods were matched for calories, fat and sugar.
For example, participants eating porridge and home-made spaghetti bolognese slimmed faster than those who ate shop-bought oat bars and lasagna ready meals.
People on the balanced but processed diet lost 1.05 per cent of their body weight in two months.
Meanwhile those eating similar but non-processed versions of the foods lost 2.06 per cent in the same time – twice as much.
The difference was equal to eating 170 fewer calories per day, and could lead to even more weight loss over a longer period.
The results suggest the way foods are processed makes them less healthy, even when they look like normal meals.
Brits rely heavily on ultra-processed foods (UPFs) as they make up around two thirds of our daily diet.
They include most packaged foods that come ready-made, such as crisps, chocolate, biscuits, ready meals and breakfast cereals and bars.
Minimally processed foods are those that have to be made but can be bought plain, such as pasta, rice and milk.
Unprocessed foods include fresh fruit, vegetables, meat, fish, eggs and unflavoured nuts.
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Senior study author Professor Rachel Batterham said: 'The best advice to people would be to moderate overall energy intake and limit intake of salt, sugar and saturated fat, while prioritising high-fibre foods such as fruits, vegetables, pulses and nuts.
'Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits.'
Writing in the journal Nature Medicine, the researchers said people eating less processed food also experienced fewer cravings.
How ultra processed is YOUR kitchen?
Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4.
The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is - and studies have linked UPFs to a number of diseases.
How does your kitchen compare to the following groups?
Unprocessed or minimally processed foods (group 1)
vegetables and fruits (fresh or frozen)
dried fruits with no added sugar, honey, or oil
grains and legumes (chickpeas, lentils)
meat, poultry, fish, seafood, eggs
milk without added sugar
plain yogurt with no added sugar
nuts and seeds
spices and herbs
tea, coffee, water
Processed culinary ingredients (group 2)
iodized salt
salted butter
sugar and molasses from cane or beet
honey extracted from combs
syrup from maple trees
vegetable oils crushed from olives or seeds
butter and lard from milk and pork
starches extracted from corn and other plants
vegetable oils with added anti-oxidants
vinegar with added preservatives
Processed foods (group 3)
canned vegetables, fruits, and legumes
fruits in syrup
salted or sugared nuts and seeds
salted cured or smoked meats
canned fish
artisanal breads and cheese
Ultra-processed foods (group 4)
pop and fruit drinks
sweetened yogurt
sweet or savoury packaged snacks (e.g., cookies)
candies and cake mixes
mass-produced packaged breads and buns
margarines and spreads
breakfast cereals
cereal and energy bars
energy drinks
instant soups, sauces, and noodles
poultry and fish nuggets, hot dogs
many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes