More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, Nutrition

10 | Nutrition 101: What are the best foods for sustainable weight loss?

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đź©· Episode Summary

We’ve all heard it before — ultra-processed foods are bad. But what does that actually mean? In this milestone 10th episode, I’m diving into the recent buzz around ultra-processed foods and helping you separate fact from fearmongering.

I’ll break down what these foods really are, why they’re being linked to rising obesity and chronic disease rates, and—most importantly—what we should focus on instead. Spoiler alert: it’s not about cutting out everything that comes in a box. It’s about filling your plate (and your pantry) with more whole, nourishing foods that help you feel better, move more, and maintain your weight for the long haul.

 

🧠 In This Episode, You’ll Learn:

  • The real definition (or lack thereof!) of ultra-processed foods
  • How the rise in ultra-processed food intake mirrors the obesity epidemic
  • The shocking statistics linking ultra-processed foods to chronic diseases like heart disease, diabetes, and even anxiety
  • Why hyperpalatable foods override your body’s hunger cues
  • The five food categories I recommend focusing on for sustainable weight loss
  • Why shifting your mindset to addition over restriction helps you stay consistent for life

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    đź“ť My Key Takeaways

    • Almost everything we eat is processed to some degree — the key is how much and how often.
    • Ultra-processed foods now make up 50–75% of the average American diet, compared to just 13% in 1984.
    • These foods are engineered to keep you eating, not to keep you nourished.
    • Stick to the basics:
      • Lean proteins + Fruits + Vegetables + Whole grains + Healthy fats
    • Supplements and shakes can fill gaps but don’t replace real food.
    • True health isn’t about perfection — it’s about steady, sustainable progress.

      • Small swaps lead to big change — and you are so worth it. đź’Ş

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      More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, NutritionBy Sam Barone | Registered Dietitian, Certified Specialist in Obesity & Weight Management, Weight Loss Coach, Speaker