Minimally Processed Foods Double Weight Loss.

In 2025, Samuel J. Dicken and a team from University College London ran a trial with 55 adults. They split people into two groups: one ate minimally processed foods like overnight oats or homemade spaghetti Bolognese for eight weeks, then switched to ultra-processed foods like breakfast bars or ready meals after a break. The other group did the opposite. Both diets matched UK healthy eating guidelines for calories, fats, proteins, and veggies, and people could eat as much as they wanted.

The results showed folks lost twice as much weight on minimally processed foods—3.3% body weight drop vs. 1.7% on ultra-processed—even though they ate the same amount. Minimally processed foods also cut hunger, boosted mood, and lowered inflammation, while ultra-processed ones raised heart disease risk markers.

Switch to homemade, minimally processed meals like fresh salads or grilled chicken to shed more weight without eating less.