A groundbreaking study from Drexel University reveals that reducing ultra-processed food (UPF) consumption by half can lead to substantial health benefits in just eight weeks, including weight loss and improved mood.
The research, published in Obesity Science & Practice, followed 14 overweight or obese adults who regularly consumed at least two ultra-processed food items daily. Through a comprehensive intervention program, participants achieved remarkable results by cutting their UPF intake nearly in half.
"Reducing UPF intake can be extremely difficult because the food industry wants us to be hooked on UPFs," explains lead researcher Dr. Charlotte Hagerman. "These foods are designed to be ultra-delicious, convenient, cheap, and constantly present in our environment."
The study's participants lost an average of 7.7 pounds over the two-month period. They also decreased their daily calorie intake by more than 600 calories, while reducing sugar consumption by 50 percent and saturated fat intake by 37 percent.
Beyond physical changes, participants reported notable improvements in their mental well-being, including enhanced mood and increased energy levels. The reduction in UPF consumption appeared to help regulate emotions and improve mental clarity.
The intervention program included:
- Weekly meetings with health behavior coaches
- Individual and group sessions
- Education on identifying ultra-processed foods
- Strategies for managing cravings
- Financial support for healthier food purchases
- Detailed food intake tracking
While the sample size was small, the results show promise for addressing the widespread consumption of ultra-processed foods, which are linked to numerous health risks including obesity, diabetes, and heart disease.
Dr. Hagerman notes that future research will test the intervention on a larger scale and evaluate which strategies prove most effective across different populations. The findings suggest that with proper support and tools, people can successfully reduce their UPF intake and experience meaningful health improvements in a relatively short time.
The study underscores the need for increased public awareness and policy changes to make healthier food choices more accessible and affordable for all.