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If you were to guess whether ultra-processed or unprocessed food caused you to gain 2 pounds in 2 weeks, you'd likely get the answer correct - Ultra-processed.

But why? And how is this useful to you and your health status?
Belly weight is dangerous because it infiltrates your organs and puts you at risk for diseases like heart disease, type 2 diabetes, fatty liver, some cancers, Alzheimer's, autoimmune diseases, and more.

Getting a good handle on how to drop the belly fat (visceral fat) reduces your chances of getting acid reflux and hiatal hernia as well, a focus of this channel.

Let's dive into a couple of studies and look at what you should and should not eat.

The study published in Cell Metabolism in 2019 is entitled: "Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trail of Ad Libitum Food Intake".

In summary individuals were fed either an ultra-processed food diet for 2 week or an unprocessed diet for 2 weeks. Each group did both diets for 2 weeks.

While those in the ultra-processed group gained 2 pound in 2 weeks, the unprocessed group LOST 2 pounds in 2 weeks! The ultra-processed group ate more (each group was allowed to eat as much or as little as they liked at each meal), ate faster and ultimately consumed 500 calories per day, leading to the weight gain.

The group eating the unprocessed food felt more satisfied, ate slower and ultimately ate 500 calories less, losing 2 pounds. Each group participated in each diet, although the order they experienced it was different. 

The ultra-processed food group was offered ingredients found in food industrially manufactured such as hydrogenated oils, high fructose corn sweeteners, emulsifiers and flavoring agents. The exact foods making up about 53 to 62% of the calories Americans consume.

Specifically they could eat potato chips, sugary drinks, processed meats, processed dairy like cream cheese, and french fries.

The unprocessed food group ate real unadulterated food: vegetables, fruit nut, whole grains (e.g. oatmeal for breakfast), legumes, milk, eggs, fish and meat.

It's the next study that I'm going to cite that really tells the tale of why. Published in the European Journal of Clinical Nutrition in 2023, entitled "Evidence for protein leverage in a general population sample of chilldren and adolescents", was discussed the hypothesis called "protein leverage".

Protein leverage simply looks at the fact that the body requires a certain amount of protein and micronutrients such as vitamins and minerals to optimally function. When the food (ultra-processed) is deficient in the needed basics, the reaction is too keep eating in an attempt o fulfill the necessary nutrient quota.

It makes sense! Your body is smart; it knows what it needs and it really explains why it's so easy to overeat ultra-processed food. It's not satisfying; it's not giving you the nutrients you need.

If you'd like help we're here for you. The best next step is to contact us for a consultation and then we can determine if what we do is a good fit for you. Call 727-335-0400.

Disclaimer: The information provided in this video is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding your health, medical condition, or treatment options. Never disregard professional medical advice or delay in seeking it because of something you have seen or heard in this video.
The views expressed are based on my clinical experience and current scientific understanding as of the date of publication. Individual resul