Scientists at the University of Bristol have proposed an unexpected and very simple solution for those who want to get rid of excess weight. According to the results of a new study, if a person excludes ultra-processed products from their diet, they can reduce calorie consumption without strict diets and without limiting portions. The conclusions of this scientific work were published in the prestigious American Journal of Clinical Nutrition.
Difference between ultra-processed and natural products
The researchers carefully studied the experiments conducted by the US National Institutes of Health (NIH). The participants of the experiment were divided into two groups, one of which fed only natural products, and the other - processed at the factory.
- Natural products: Fresh fruits and vegetables, legumes, eggs, fish, meat and whole grain products.
- Ultra-processed: fast food, sweet drinks, chips, ready-made and semi-finished products, pastries with the addition of various flavorings and emulsifiers.
Large portion - low calories: Test results
The most interesting aspect of the experiment was that participants were allowed to eat as much as they wanted, depending on their appetite. Scientists measured the weight and calories of each portion up to milligrams.
The results were surprising: despite the fact that the natural group consumed significantly larger portions of food, their daily energy consumption was on average 300 kilocalories less than that of those who ate processed products. The total weight of consumed food increased by 50% due to fruits and vegetables, but the body received fewer calories.
Energy density and feeling of fullness
The authors explain this phenomenon by the concept of "energy density." Fruits and vegetables are rich in water and fiber (protein), but low in calories. This helps the stomach fill faster and the "satiety" signal reaches the brain earlier.
Conversely, fast food and sweets, although small in volume, are very high in calories. In addition, the ratio of fats and carbohydrates in such products artificially increases the pleasure of eating in a person and stimulates overeating.
The conclusion is that choosing the right products is more important for weight loss than eating less. Then you will not only walk full, but also lose weight imperceptibly.
In your opinion, which products are more in your daily diet - natural fruits and vegetables or ready-made appetizers?
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