Dr. Ahmed If you have been trying to lose weight for a long time, you may think you just need more willpower. But losing weight is not just about how much you eat; it is about what you eat.
Most of the snacks, sodas, and instant meals are ultra-processed foods (UPFs). These are engineered in labs to be addictive, making it nearly impossible for your brain to say no to these foods.
Due to the extremely unhealthy nature of these food items, it is imperative to avoid them in order to lose weight. Keep reading to learn what other foods you can eat as an alternative.
What is ultra-processed food?
While most foods are processed in some way, like frozen vegetables or canned beans, ultra-processed foods (UPFs) are different.
Canned Water Vs Bottled Water: Choose WiselyThese are industrial products made mostly from substances extracted from foods such as fats, starches, and added sugars.
How to spot an ultra-processed food
The simple way to identify a UPF is to look at the packaging. If it comes in a bright, colorful wrapper and has a long list of ingredients, it is likely ultra-processed. These foods are designed to last a long time on a shelf and to taste so addictive that you want to eat them again and again.
Common examples of UPFs
● Sugary drinks include soda, energy drinks and fruit drinks with added sugar.
● Packaged snacks include chips, crackers and store-bought cookies.
● Instant meals such as frozen pizzas, microwave dinners and instant noodles.
● Breakfast favorites such as sugary cereals and toaster pastries.
Simple food comparison
This table shows some easy-to-swap ultra-processed foods (UPFs) for whole foods. Making these swaps helps keep your insulin low and your energy high.
| Food category | The healthy choice (Non-UPF) | The ultra-processed choice (UPF) |
| Breakfast | Eggs, plain oats or Greek yogurt. | Sugary cereals, pancakes or instant oatmeal. |
| Drinks | Water, black coffee or herbal tea. | Soda, energy drinks or sweetened fruit juices. |
| Proteins | Fresh chicken, fish, beans or steak. | Chicken nuggets, hot dogs or deli meats. |
| Snacks | Raw nuts, fresh fruit or boiled eggs. | Packaged chips, crackers or candy bars. |
| Grains | Brown rice, quinoa or baked potatoes. | White bread, instant noodles or frozen pizza. |
| Fats | Olive oil, butter or avocado. | Margarine or vegetable oils. |
The science: why your body craves these foods
Have you ever noticed how hard it is to stop eating chips or cookies once you start? It happens because these foods affect your body, especially a hormone called insulin.
Insulin:
When your insulin levels are high, your body is in fat storage mode. Therefore, your body never gets a chance to burn fat for fuel.
Insulin resistance:
When you eat UPFs all the time, your body keeps producing more insulin. Eventually, your cells stop responding properly, which is called insulin resistance [ref]. This makes your body produce even more insulin and creating a frustrating cycle.
● Higher insulin causes more fat to be stored around your belly.
● Since your cells are not responding to insulin, they think you are starving and send signals to your brain to eat more sugar.
● You eat more UPFs to stop the hunger, and the cycle starts again.
Practical steps to hit the <10% goal
Eating less than 10% ultra-processed food does not have to happen all at once. It is about making better choices one meal at a time. Here are three simple ways to start today.
The swap strategy
Instead of just giving up your favourite foods, try replacing them with whole-food versions. This satisfies your hunger without the massive insulin spike.
● Instead of flavored yogurt, try plain Greek yogurt and add your own fresh berries.
● Instead of sugary cereal, have oatmeal with a spoonful of peanut butter.
● Instead of soda, drink sparkling water with a squeeze of fresh lime or lemon
The 5 ingredient rule
A simple way to stay under your 10% goal is to follow the 5-ingredient rule. If a product has more than 5 ingredients or if the first 3 ingredients are sugar, salt, or oil, it is probably an ultra-processed food.
Choose foods that look natural, like how they looked when they came from a farm.
Cook one extra meal at home
Most ultra-processed foods are convenient but full of hidden sugar and unhealthy oils. Start by cooking one extra meal at home each week. Even simple meals like eggs with spinach or grilled chicken with a sweet potato can greatly help your insulin levels.
Managing cravings and withdrawal
Changing your diet can feel tough at first. Your brain is used to the salt, sugar and fat in UPFs. When you stop eating them, you might feel tired, moody, or have strong cravings. This is normal as your body is just learning to use real, healthy food for energy again.
Why your brain misses UPFs
UPFs are made to activate the reward center in your brain. When you eat less than 10% of them, your brain may crave that quick pleasure. These cravings usually go away after a few days as your insulin levels start to balance.
Tips to beat the craving
Use these simple tricks to help your body adjust:
● Sometimes, your brain confuses thirst for a sugar craving. Before you reach for a snack, drink a glass of water and wait 10 minutes.
● Eating eggs, chicken, fish or beans at every meal helps you feel full. Protein keeps your blood sugar stable and stops the hunger that leads to overeating.
● When you are tired, your body makes more hunger hormone ghrelin and less satiety hormone leptin, so getting good sleep helps with weight loss.
If you feel a craving, try to go for a quick walk. Usually, a craving only lasts about 15 to 20 minutes. If you can get through that craving period, you have already won the day.
Conclusion:
Eating less than 10% ultra-processed foods is one of the best ways to improve your health and lose weight.
By choosing whole foods over packaged snacks, you help lower your insulin and switch your body from storing fat to burning fat.
You will also feel happier, have steady energy, and stop feeling hungry all the time. Focus on progress over perfection; you do not have to be perfect every single day to see incredible results. Every healthy food choice is a win for your body and your future.
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