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Whole and home-made foods double weight loss,Nutritionists say which ones to have....

Whole and home-made foods double weight loss


  • by
  • August 25, 2025, 8:03 pm
  • in Food

Whole and home-made foods double weight loss,Nutritionists say which ones to have....

 

Nutrition is not only about calories or nutrients but also about the quality and processing of food...

Having whole foods may lead to quicker and double the weight loss than processed or ultra-processed foods, according to a recent study in Nature Medicine. Participants lost twice as much weight when they followed diets made up of minimally processed foods, like home-made pasta, chicken, fruits and vegetables, as they did when they followed diets with ultraprocessed foods that met nutrition standards, such as ready-to-heat frozen meals, breakfast cereals, protein bars and shakes.

“The global rise in obesity is often attributed to excess calorie intake and sedentary lifestyles but growing evidence suggests that the type of food consumed, specifically its level of processing, plays an equally important role. This new study is significant because it shows that even when an ultra-processed diet meets nutritional guidelines, people will still lose more weight eating a minimally processed diet, Nutrition and Dietetics,  

Why whole foods are best for weight loss

Fresh fruits, vegetables, whole grains, pulses and nuts retain much of their natural composition. They are rich in fibre, water and micronutrients that promote satiety and help regulate appetite. In contrast, ultra-processed foods like packaged snacks, sugary beverages, instant meals and processed meats are industrially formulated products, high in refined carbohydrates, unhealthy fats, and additives.“These foods are designed for convenience and taste but are low in fibre and protein, leading to quicker digestion and low satiety. One reason for the weight difference lies in energy density and eating behaviour. Ultra-processed foods are calorie-dense and hyper-palatable, making it easier to overeat unconsciously. They may also disrupt hunger and satiety hormones, encouraging higher calorie intake,”

Minimally processed foods, on the other hand, slow digestion, stabilise blood sugar levels and naturally support portion control. They ensure better nutrient absorption and balance gut microbes. “Besides, diets rich in ultra-processed foods have been linked to higher risks of heart disease, diabetes, cancer, and premature mortality,” says Dr Gandhi.

has seen changes in her patients when they switched over to a whole food diet. “Minimally processed foods help regulate key hormones like insulin, ghrelin and leptin, which are central to appetite, metabolism and fat storage. In contrast, ultra-processed foods disrupt these hormonal signals and increase the risk of weight gain and other chronic health issues,

What the study means

Ultra-processed foods, explains Dr Nancy Sahni, Chief Dietitian and Head, Department of Dietetics, PGI, are often described as “food-like” since they contain complex, industrial ingredients that include many chemicals. These disrupt the normal metabolic processes of the body, leading to a plethora of non-communicable diseases, including obesity. “Studies have shown an increase in body weight by about a kilogram, as well as an increase in selected biomarkers of some non-communicable diseases, after only two weeks of consuming ultra-processed foods,

How to have whole foods

diabetes and inflammation specialist, says that having whole foods the right way not only helps in weight management, but also improves gut health, reduces inflammation and supports blood pressure. “Using them the right way is key. Legumes and beans contain lectins, compounds that can make them harder to digest and interfere with nutrient absorption if not prepared properly. Soaking, sprouting, fermenting and pressure-cooking all help remove lectins and improve protein availability. Fermented dosa batter, sprouted moong, and slow-cooked kulith dal are simple examples that work,

Without relying on imported products or heavy processing,  you can up your nutritional and protein intake up with simple combinations like adding hemp seed powder into chutneys, stirring a spoon of spirulina into smoothies, soups, or sattu drinks, using seed-based chutneys with regular dal or chilla.

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