A National Institutes of Health research study recruited 10 men and 10 women to stay at a research facility. For the first two weeks, half of them ate only ultra-processed foods like sugary cereals, white bread, and reconstituted meats. The other group ate minimally processed foods, including fresh fruits and vegetables, grilled chicken, and whole grains. The meals for both groups included similar amounts of calories, sugars, fats, and carbs. The subjects were told they could eat as much as they wanted.
On the ultra-processed diet, participants gained an average of two pounds. They ate faster and consumed an extra 500 calories a day compared to the whole foods group. The whole foods group lost an average of two pounds, and had increased levels of an appetite-suppressing hormone.
It goes to show that all calories are not created equal. Plus, with whole foods we reach satiety sooner and don’t care to eat more and more. In light of this, here’s an experiment to try out. Aim to eat five servings of fresh fruits and veggies a day. Also include lean protein and whole grains in your diet. With the inclusion of these foods, you might find that your taste for refined sugars and starches (ie, cookies, chips, ice cream) will be reduced, plus you won’t have as much room in your stomach for all these extras if you are eating the essentials.
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Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com
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