THE TRUTH-

This belief is a grey area to be fair, because whilst yes, you could eat your entire calorie allowance in highly processed foods and still lose weight in the short-term, it will create metabolic and physiological issues in the long-term which make weight loss more challenging and here’s why-

These particular types of foods often contain high levels of sugar, unhealthy fats, and additives, which can disrupt metabolism and contribute to inflammation and poor gut health, which all affect your fat burning systems.

They are also proven to lead to changes in brain function, including increased cravings and a potential loss of control over eating behaviors. This type of diet is linked to higher risks of anxiety, depression, and cognitive decline due to its effects on neurotransmitters and overall brain health.

Eating highly processed foods can also disrupt hormonal balance by increasing inflammation and stress on the body, potentially leading to conditions like insulin resistance, hormonal imbalances, higher levels of estrogen as well as increased cortisol levels, as these foods often contribute to inflammation and oxidative stress in the body which affects the bodies ability to maintain a healthy weight and can negatively affect bone, skin and hair health too.

It can also cause issues due to the fact that eating lots of processed foods triggers cravings because they are often high in sugar, fat, and salt, which stimulate the brain’s reward system and release dopamine, a “feel-good” chemical. This can create a cycle where the brain craves these foods more to achieve the same pleasurable feelings, leading to increased consumption and cravings over time.

And if someone has a tendency to eat for emotional comfort these foods are the most ‘go-to’ choice as they temporarily boost mood, but then feelings of guilt and emotional distress kick-in as a result of this pattern which creates a vicious cycle and creates a habit of using food to cope with negative emotions, reinforcing the connection between food and mood, so regular consumption of these types of food should be limited and controlled for that particular group of people.

However that said, eating whole foods 100% of the time is unsustainable for most, and it has been proven that those that eat a balanced diet with the occasional inclusion of processed foods tend to maintain their weight loss efforts.

As not only a weight management specialist, but nutritional therapist too I always highly recommend the 80/20 principle, which involves 80% of your diet being whole foods and 20% of it being ‘freedom’ foods.

This balance helps to remove feelings of deprivation, provide the body with enough nutrients for a healthy metabolism and also protects your overall physical and mental health.