Cut down on ultra-processed foods, immediate benefits
ultra-processed foods from sugary drinks, fast food to packaging, often contain additives, transformative starches, sugar and salt that you cannot find in the family kitchen. Many international studies show that this group of foods disrupts blood sugar, causes weight gain and increases the risk of diabetes and cardiovascular disease.
A study published in Obesity Science and Practice (2024) that followed 14 adults for eight weeks showed that they reduced their intake of ultra-processed foods by up to 50% when instructed on meal planning and supported the transition to lightly processed foods. Results: an average reduction in calories of 612 kcal/day, a 37% reduction in sodium, a 50% reduction in sugar and a loss of nearly 3.6 kg per person.
Dr. Raj Dasgupta, Associate Professor of Clinical Medicine at Huntington Health (USA) commented: "This is a huge change in a short time, proving that even a small adjustment can create significant results".
Why does the body react positively so quickly?
ultra-processed foods often stimulate appetite; when cutting down, the body restores the natural hunger signals. Youre feeling fuller, less hungry, and better portion control by reducing ultra-processed foods, says Dr. Meghan Garcia Webb, an internist and Obesity Specialist at Beth Israel Deaconess Medical Center (USA).
Limiting this food group also means reducing exposure to artificial additives. Garcia-Webb warned: "We don't know all the long-term effects, but it's hard to believe they're beneficial."
In addition, according to Dasgupta, cutting down on ultra-processed foods helps stabilize blood sugar, reduce bloating and reduce the risk of chronic diseases. These improvements often appear very early, just a few days after switching to fruits, vegetables, whole grains or home-cooked meals.
Like exercise, the benefits will accumulate over time. When the body is more relaxed, it is easier for people to maintain healthy habits, creating a "positive feedback loop".
The article is based on research and nutritional advice from US experts to help workers better understand the effects of ultra-processed foods and build healthy, sustainable eating habits.
