Is this the secret to hunger control?

If you struggle with controlling your appetite, the type of food you eat could be a key factor. A new study shows that ultra-processed foods significantly increase overeating. The findings reveal how the foods you choose can directly influence your eating habits.

In the study, participants were divided into two groups: one consumed ultra-processed foods, and the other ate minimally processed foods. Each group followed their assigned diet for one week, then switched diets after a two-week break. Importantly, the calories and macronutrients in both diets were the same, but the level of food processing varied.

The results were clear, when participants ate ultra-processed foods, they consumed about 800 more calories per day compared to when they ate less-processed foods. This shows that simply reducing ultra-processed foods can immediately lower calorie intake without other changes. After just one week, those on the ultra-processed diet gained weight and had worse liver function.

Ultra-processed foods are often high in fat, sugar, and salt and are softer and easier to chew, making overeating more likely. The study also found that participants chewed less and ate faster on the ultra-processed diet, which is significant since eating soft foods quickly is linked to overeating.

The impact of ultra-processed foods was most noticeable at lunch and dinner, where participants consumed more fats and carbs. Breakfast and protein intake remained relatively unchanged.

The texture and processing of food not only affect hunger but also eating speed. Slowing down, chewing more, and taking at least 20 minutes to eat a meal can help control hunger, as it allows your stomach time to signal fullness to your brain.

Even if you eat some ultra-processed foods, focusing on harder foods that require more chewing and eating slower can help control your appetite. However, cutting back on ultra-processed foods is a simple and effective way to improve the quality of your diet and make your meals more satisfying.

The Bodyweight Team