Many diet plans aim for weight loss or follow U.S. nutrition guidelines, but they often overlook ultra-processed foods (UPFs). These are items like chips and candies, usually mass-produced and lacking in natural ingredients. Research shows that consuming UPFs can greatly increase the risk of various diseases and shorten lifespan.
Recognizing this gap, researchers at Drexel University created a program specifically targeting the reduction of UPF intake. The program included education about the addictive nature of UPFs. It also combined mindfulness techniques to help manage cravings, one-on-one meal planning, and efforts to improve participants’ home food environments. Additionally, they provided financial support to help individuals purchase healthier options like fresh fruits and vegetables, which can often be pricey.
A study published in Obesity and Science Practice examined this program with 14 adults who typically consumed two UPF items daily. Over just two months, participants reduced their UPF consumption by nearly 50%.
Lead author Charlotte Hagerman, PhD, noted, “Reducing UPF intake can be difficult because the food industry wants us addicted to these products. They’re designed to be cheap, tasty, and easily accessible.”
Although the sample size was small, the results were encouraging. By the end of the study, participants cut their UPF calories nearly in half and lost an average of 7.7 pounds. They also reported significant drops in calorie intake, sugar, saturated fat, and sodium consumption.
Interestingly, the study found that participants did not significantly increase their fruit and vegetable intake. This suggests that more encouragement may be needed to boost the consumption of these healthier foods.
Feedback from participants was overwhelmingly positive. Many noted improvements in mood and energy throughout the intervention, which included weekly group sessions and personal guidance from coaches skilled in health behavior change. Participants learned to identify UPFs, manage cravings, and understood how their home environment plays a role in their food choices. They also received a $100 gift card for grocery shopping.
To track dietary changes, participants used the Automated Self-Administered 24-Hour Dietary Assessment Tool. They recorded everything they ate over three days, which allowed researchers to measure shifts in their food intake accurately.
The findings indicate that with the right tools, people can effectively reduce their UPF consumption and experience health benefits, including weight loss and improved mood, in just eight weeks.
The research team is planning to expand the study, testing it on a larger group and different demographics to validate their approach further.
You can read the full study here: https://onlinelibrary.wiley.com/doi/10.1002/osp4.70029.
