This week I discuss a 1 month study that compares the effects of ultra processed foods vs. unprocessed foods on calorie consumption, weight loss/gain, fat mass...etc.  

Each subject followed an ultra-processed diet for 2 weeks & a non-processed diet for 2 weeks. Menus rotated on a 7-day schedule, and the meals were designed to be well matched across diets for total calories, energy density, macronutrients, fiber, sugars, and sodium, but widely differing in the percentage of calories derived from ultra-processed versus unprocessed foods. One main question was would the subjects eat more food during their meals & more snacks if their foods were highly processed. The answer was YES!

On the processed diet, the subjects ate ~500 calories more/day compared to the unprocessed diet. They gained ~2 pounds on the highly processed food diet, & lost ~2 pounds on the non-processed food diet. Body fat mass increased by 1lb during the ultra-processed diet and decreased by 1lb during the unprocessed diet.

The takeaway message from the study is that if you eat highly processed foods, you’ll likely ingest more total calories & gain weight. So focus on whole based single ingredient foods and you won't need to eat as much while also getting quality nutrients as well!

Episode Reesources:

DOI: https://doi.org/10.1016/j.cmet.2019.05.008

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner