Overview

• In an eight-week crossover trial with 55 overweight adults, minimally processed diets led to a 2.06% drop in body weight compared with 1.05% on ultra-processed diets.
• Participants on the minimally processed plan naturally consumed about 500 fewer calories per day without any imposed restrictions.
• Those eating minimally processed meals reported fewer hunger attacks thanks to enhanced satiety.
• Despite matching UK guidelines on nutrients, the ultra-processed diet group experienced more side effects, including heartburn, fatigue and constipation.
• German outlets now recommend favoring items with shorter ingredient lists and more home-cooked meals to maximize fat loss and well-being.