Your inability to put down that bag of chips until it's finished isn't abnormal, new research shows
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An entire bag of potato chips is around 1,200 calories — or 30 peaches. Why do we sometimes "slip up" and eat an entire bag of chips while binge-watching Netflix, but never "slip up" and eat 1,200 calories worth of peaches?
People are more likely to overeat and consequently gain weight when consuming ultra-processed foods, or "formulations mostly of cheap industrial sources of dietary energy and nutrients plus additives, using a series of processes", according to an experiment outlined in a recent study published in Cell Metabolism.
"Ultra-processed foods" is a fancy way of saying "junk food" — like chips, candy and soda.
The answer to the potato chips vs. peaches question may be obvious — potato chips taste better! According to the study, however, this logic doesn't add up. Scientists found that people's likelihood to overeat has little to do with taste.
Hamburgers with soft, chewy buns may cause delayed satiationImage: Colourbox
The experiment
Eating candy and chips has long been associated with adverse health effects, but scientists haven't demonstrated a causal relationship between the two in a controlled setting.
In an experiment conducted by researchers at the National Institutes of Health in the United States, 20 healthy adults resided at a research unit for four weeks and were randomly assigned to an ultra-processed or unprocessed diet for the first half of their stay, and the alternate for the second half.
Unprocessed diets were made up of items such as grilled beef, barley and salads, while processed diets were made up of hamburgers, fries and macaroni and cheese. The meals were similar in calories, sugar and fat. Participants were allowed three meals a day, along with snacks, and were allowed to eat as much as they wanted during each meal.
Researchers found that people on the ultra-processed diet consumed around 500 calories more than those on the unprocessed diet, and consequently gained an approximate kilogram of weight over the two week time span. Participants on the unprocessed diet lost an approximate kilogram of weight over the time span.
Although participants rated their unprocessed meals as being as filling and satisfying as their ultra-processed meals, they ate significantly more during their ultra-processed meals.
The study also described a higher "eating rate" among those on the ultra-processed diet — basically, they ate faster.
Past studies have outlined a link between the ingestion of soft, chewable foods (like white bread and macaroni and cheese) and delayed satiety signaling. To put it simply, you're more likely to feel full faster after eating 350 calories worth of grilled chicken with green beans than when you drink a 350-calorie milkshake.
Artificially colored chips are more likely to be ultra-processedImage: etiennevoss - Fotolia
Caveats
Highly processed foods were first introduced in the Industrial Revolution because they served a purpose — they were cheap.
"Ultra-processed foods are less expensive and more convenient than preparing meals using unprocessed whole foods and culinary ingredients," the study said.
In the experiment, the weekly cost of ultra-processed groceries was around $150 for unprocessed meals and $100 for hyper-processed meals.
Although acknowledging the health effects of hyper-processed foods, the study acknowledged that it did not address how consumer choices between ultra-processed versus unprocessed meals may be influenced by cost and convenience.
According to the World Health Organization (WHO) some 2.3 billion people are overweight – the result of unhealthy diets and insufficient exercise. We have 10 tips for battling body fat and losing weight.
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Avoid crash diets!
Crash diets can help you lose weight quickly, but most of it comprises water and muscle mass. The little fat that is actually broken down will be replenished by the body once you’ve finished dieting – as a reserve for extreme situations. Crash diets also have side-effects such as headaches, nausea and bad breath. For a long-term solution, the only way is to completely reform your eating habits.
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Yes to slimming agents!
People determined to keep their weight low after shedding the pounds should have fruit and vegetables dominating their daily intake. Most varieties contain a lot of minerals and vitamins, are largely comprised of water, and have a very low calorie content. You should also drink plenty of water to stimulate digestion. The same applies for spicy food.
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No to calorific concoctions!
The worst culprits include not only fat but also refined carbohydrates such as processed flour products, instant meals, and all foods with a high level of regular supermarket sugar or fructose – not forgetting sweet drinks and fast food. Plus: avoid alcohol, because it has twice as many calories as protein or sugar.
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Change your eating habits!
There are various steps of action that will help your dieting … Eat three regular meals a day, with breakfast optionally the biggest. The slower you eat, the faster you will feel sated. Stop eating well before you are 100% full. And use smaller plates, as this gives you the feeling of having eaten enough.
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Exercise!
Regular physical exercise is crucial for losing weight. Sporting activity increases our energy consumption and burns off fat. Power walking or aqua aerobics are sound options to start off with, as they take the load off your spine and joints. Later you can move on to endurance sports such as running, cycling and swimming – in 30-minute sessions at least three times a week.
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Sleep sufficiently!
Sleeping badly will leave you hungrier the next day. Getting insufficient rest leads to a hormone malfunction that causes sudden cravings, while your metabolism rate plummets because you’re eating more. Your leptin level that triggers that full feeling decreases, while the appetite-producing hormones ghrelin and orexin increase. Losing weight therefore means sleeping enough as well.
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Take cold baths!
Cold baths stimulate fat combustion, and help you lose weight. In particular, cold water boosts our metabolism by activating the brown fat on the thighs, hips and behind. The water temperature should begin at 20° Celsius and drop to 15° C (but no lower) by the end. Taking a cold bath for 15 minutes a day will give you a turbocharged metabolism all day long.
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Build up your muscles!
Muscle mass makes up around 40% of your body weight, and even without activity burns up three times more calories than fat tissue. Muscles consume calories day and night, and are a major fat killer. Trained muscles are far more efficient fat combustion engines than untrained ones. The more muscle mass, the higher the burning of energy and fat!
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Reduce stress!
Stress is among the most significant mental factors promoting excess weight. Relieving stress is therefore helpful. Stress hormones play a big role in our hunger and eating behavior, and can lead to uncontrolled cravings – even when the body does not in fact need any food. A stress-free life is among the best fat fighters.
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Never go shopping while hungry!
If you’re feeling peckish when out shopping, you are bound to end up with items in your basket or trolley that have no place on a diet menu. It’s best to do your groceries after eating. With a full stomach you are less likely to succumb to the countless temptations on display.
