National Institutes of Health (NIH) showed that subjects eating ultra-processed foods consumed significantly more calories and gained more weight than the same subjects when they ate minimally processed or whole foods.
Below is an infographic from a study conducted by Kevin Hall and his colleagues who looked at the role of eating an Ultra-processed diet in comparision to a Whole Foods diet.
The study was only a short 14 days but this general outcome has been replicated in pevious studies – and makes a lot of common sense too. Fibre and nutrient density are keys to feeling full and satisfied.
What was also noted by the researchers was that you can work minimally processed foods into “a wide variety of healthy dietary approaches including low-carb, low-fat, plant-based or animal-based diets.” So before moving to changing macronutrients especially focus first on the type of food.