Cereal bars, cereals without added sugars, “slimming” dishes already ready … To lose weight, many French people followers of ultra-transformed food. Except that this habit would be counterproductive to lose weight.
“Twice as large” weight loss
As you know: ultra-transformed foods (AUT), such as chips, nuggets or candies, are not recommended for your health. But few know, however, that they also harm your weight loss. And yet.
According to a British survey conducted with 50 people, individuals who mainly consume little -processed foods “would lose twice as much weight “ (2.06 %) than those who consume it frequently (1.05 % loss). The researchers also found that the “home” meal diet would considerably reduce food cracks.
“Although a reduction of 2 % may not seem very important, the study only lasted eight weeks (…). If we extrapolate these results over a year, we could expect a reduction in weight of 13 % in men and 9 % in women according to the little-processed diet, against only 4 % in men and 5 % in women after the ultra-transformed diet. With time, it would start to make a big difference“, confirms Dr. Samuel Dicken, expert in behavioral and health sciences at College University in London (UCL) and study co -author.
Therefore, researchers invite all people wishing to lose weight to limit these products, even if “All ultra-transformed foods are not necessarily bad for health “, they specify.
Recommendations, approved by Julie Boët, dietician-nutritionist.
Ultra-transformed foods maintain “a chronic inflammatory state”
Ultra-transformed foods (AUT), from a complex industrial transformation, “often contain additives, texture agents, artificial aromas, and ingredients that you will not find in your kitchen: maltodextrin, glucose-fructose syrup, isolated milk proteins, etc. “, says the dietician. “These foods are generally rich in saturated fats, fast sugars and salt, and have a high glycemic index (IG). This means that they cause rapid blood sugar peaks followed by brutal falls, promoting cravings and snacks. Clearly: they disturb our hunger and satiety signals”, continues the expert.
Metabolically, AUTs also maintain “A chronic inflammatory state of low grade“, which not only promotes weight gain, but also diseases such as type 2 diabetes, cardiovascular disease, certain cancers, and even cognitive disorders, warns the specialist.
“From a behavioral point of view, they are also designed to be hyperappent, that is to say to stimulate our pleasure disproportionately. Result: we eat faster, in greater quantity, and without real feeling of satiety”, Julie Boët alert.
Notable effects, confirmed by British researchers. “”The study mentioned shows that people who have avoided Not only lost more weight, but also improved their metabolic markers. All without having to count each calorie and eating the same amounts identical to people who consumed a rich diet in AUT. This highlights a fundamental point: not all calories are created equal. The origin of food, their structure, their nutritional density and their hormonal impact count just as much “, she said.
Also, to promote your weight loss (and take care of your health), it is advisable to promote raw or little processed foods: vegetables, fruits, legumes, full cereals, fish, eggs, oilseeds … Cooking home, even simply, makes a real difference.
“”This is not a simple vogue advice, but a key habit to adopt for a healthy and lasting diet. AUTs can be present in your diet but occasionally to limit their impact on health “, concludes the expert.