Working Towards A Healthy Weight? Ditch These “Clean” Foods ASAP
We’ve all been there: reaching for a snack bar or pre-made meal because it ticks the right boxes—high-protein, low-carb, low-sugar.
But what if that convenience food, no matter how nutritionally balanced it seems, is working against your weight loss and metabolic health goals?
A new randomized controlled trial1 just put this question to the test, and challenges a core nutrition belief: That calories and macros alone determine results.
Even when ultraprocessed foods met national dietary guidelines, they were linked to fewer improvements in weight and fat loss compared to minimally processed meals. In fact, participants lost twice as much weight when they ate mostly real, whole foods, without counting calories or macros.
Minimally processed vs. ultraprocessed “health” foods
Researchers recruited 55 adults who were overweight or living with obesity, most of whom already consumed a high percentage of ultraprocessed foods. The team provided every meal and snack for two separate 8-week periods: one with mostly minimally processed foods (like fruits, oats, chicken, and vegetables), and one with mostly ultraprocessed, but still nutritionally sound, options (like high-fiber cereals, frozen lasagna, and flavored yogurt).
Both diets met official UK dietary guidelines, which focus on things like saturated fat, sugar, and fiber intake. Participants didn’t have to track calories or restrict themselves; they could eat as much as they wanted.
The key difference? The degree of processing. One diet emphasized real, whole ingredients. The other leaned on factory-made, packaged foods, even though they were technically “healthy.”
Same guidelines, different outcomes
Despite both diets being aligned with healthy nutrition standards, the minimally processed diet came out on top. Participants lost significantly more weight and fat mass, had fewer cravings, and reported greater improvements in appetite regulation.
Key outcomes included:
- 2x more weight loss on the minimally processed diet
- Greater reductions in body fat and BMI
- Better control over cravings and hedonic (reward-driven) appetite
Interestingly, the ultraprocessed diet wasn’t all bad. It still led to some weight loss, likely because participants were eating higher-quality foods than they usually did, and even improved some cardiometabolic markers like LDL cholesterol and blood sugar. Still, the results didn’t come close to the improvements seen with the minimally processed diet.
Researchers suspect the difference comes down to more than just nutrients. The ultraprocessed foods were more energy-dense, easier to overeat, and often more hyperpalatable. On the other hand, the whole-food meals encouraged slower eating, natural portion control, and greater satiety.
More than macros
This study offers strong evidence that how your food is made matters just as much as what’s in it. Even if you’re choosing “clean” ultraprocessed foods, like protein cookies, juice blends, or fortified cereals, your body may not respond to them the same way it would to a home-cooked meal with fewer ingredients.
You don’t need to overhaul your entire routine, but here are a few simple ways to start leaning into minimally processed eating:
- Treat snack bars as a backup, not your daily go-to
- Prioritize foods with recognizable ingredients and minimal packaging
- Opt for plain oats or yogurt and add your own toppings instead of buying flavored versions
- Make your own protein smoothies instead of reaching for a premade shake
The takeaway
This study is a powerful reminder that nutrition isn’t just about numbers; it’s about the nature of what we’re eating. You can hit your protein goal, stay within your calorie range, and follow all the official guidelines, but if most of your meals come from a box or wrapper, your body could still be missing key benefits.
Instead of obsessing over grams and labels, try shifting your focus to food quality. Simple, whole ingredients will do more for your metabolism, energy, and long-term health than any bar, shake, or nutrition label can promise.