During fat-loss phases, the food choices we make can greatly influence our progress. Although all calories are equal in terms of energy, some food choices can make sticking to a nutrition plan easier and more effective than others.

When referring to a food as a "highly" processed foods, its important to note that most foods that we eat are processed to some extent—they’re modified from how they exist in nature by chopping, grinding, drying, cooking, and freezing (all are forms of food processing). hese methods make food safe and convenient, and in many cases, they can be beneficial. For example, cooking meat and pasteurizing milk help prevent foodborne illnesses. However, excessive processing can have negative effects on our health.

Highly processed foods are those that contain additives and ingredients that are not typically found in a home kitchen. These include hydrogenated oils, isolated proteins, and high-fructose corn syrup. Foods with long shelf lives that are convenient, tasty, and ready to eat often fall into this category. Examples include carbonated soft drinks, chips, chicken nuggets, and sausages. Fast food and many restaurant options also tend to be highly processed.

Limiting the intake of highly processed foods can make a fat-loss phase much smoother. Here’s why:

1. Increased Cravings

Highly processed foods, such as sugary snacks, fast food, and packaged pastries, are often loaded with refined sugars, unhealthy fats, and artificial additives. These ingredients can trigger the brain’s reward system and feedback loops, leading to increased cravings and overeating. The more we eat them, the more our bodies crave them, making it challenging to not overeat.

2. You feel less full

Processed foods tend to be low in fiber and protein, two key components that help us feel full and satisfied. They also have higher dietary fat content, so they have more calories but don't take up as much space in your stomach.

For example, a bag of chips or a sugary drink provides a quick burst of energy but lacks the nutrients needed to keep us full for long. On the other hand, whole foods like vegetables, fruits, lean proteins, and whole grains offer better satiety and can help control appetite. This means that consuming processed foods can leave us feeling hungry sooner, leading to increased calorie intake.

3. Blood Sugar Spikes and Crashes

Highly processed foods often lead to rapid spikes in blood sugar levels due to their high sugar and refined carbohydrate content. These sudden increases can strain the body’s ability to regulate blood sugar, resulting in significant crashes shortly after. This instability can leave you feeling exhausted and craving more sugary foods or energy drinks to counteract the dip in energy.

Frequent blood sugar crashes can contribute to long-term health issues, such as increased risk of insulin resistance and type 2 diabetes. They also disrupt normal metabolic processes, making it harder to manage appetite and maintain a healthy weight.

Maintaining stable blood sugar levels through a balanced diet rich in whole foods—such as vegetables, fruits, lean proteins, and whole grains—is crucial for consistent energy and overall health. This approach helps prevent the harmful effects of blood sugar fluctuations, supports steady energy levels, and reduces the likelihood of unnecessary snacking and cravings.

4. Increased Sodium Intake

Highly processed foods are often high in sodium, which is used as a preservative and flavor enhancer. Excessive sodium intake can lead to water retention/bloating, which may cause temporary scale weight increases and bloating. From my experience as a coach, this can be very demotivating for clients and cause a downward spiral if not understood how to best manage (for more info on scale weight fluctuations, watch our video here).

Reducing processed food consumption can help manage sodium levels and support a leaner appearance and keep motivation high.

5. Altered Hunger Hormones

The additives and chemicals in highly processed foods can affect hunger hormones like ghrelin and leptin, which regulate appetite and satiety. Disruptions in these hormones can lead to increased hunger and difficulty managing portion sizes.

6. Increased Risk of Emotional Eating

Highly processed foods can contribute to emotional eating patterns due to their addictive nature. The pleasure derived from consuming these foods can create a cycle of emotional eating, which can undermine fat-loss efforts.

Eating ultra-processed foods may lead to a compulsive habit, crreating difficulty cutting back even when you want to. This is similar to what happens with addictive substances.

According to Dr. Ashley Gearhardt, a clinical psychologist who studies overeating behaviors at the University of Michigan, addictive substances can cause withdrawal symptoms like irritability, agitation, and strong cravings when discontinued. Her research is investigating whether cutting back on ultra-processed foods can lead to similar withdrawal effects, which might explain why some people find it challenging to feel better when eating healthier. Recognizing these symptoms could help in developing strategies to manage them, making the transition to healthier eating easier.

7. Increased Fatigue

The high sugar content and lack of essential nutrients in processed foods can lead to energy crashes and increased fatigue. This instability can leave you feeling tired, lethargic, and less motivated to stick to your fat-loss plan, making it challenging to maintain adherence to your nutrition plan, such as preparing meals, sticking to a workout routine, and staying active throughout the day.

In contrast, whole foods provide a more stable source of energy. They are typically rich in complex carbohydrates, fiber, and essential nutrients, which help maintain steady blood sugar levels and prevent the sharp peaks and troughs associated with processed foods. This sustained energy boost supports better performance during workouts and daily activities, enhances mental clarity, and helps you stay motivated and engaged in your fat-loss journey. By focusing on whole foods, you can reduce fatigue, improve overall energy levels, and more effectively adhere to your health and fitness goals.

8. Negative Impact on Mental Health

Emerging research suggests that a diet high in processed foods can negatively affect mental health, including mood and cognitive function. Prioritizing nutrient-dense foods supports better mental clarity and emotional well-being, which is essential during a fat-loss phase.

Recap

Avoiding highly processed foods during a fat-loss phase is not about cutting out convenience but making choices that support our health, enhance satiety, and ultimately lead to more sustainable results.

By focusing on whole, nutrient-dense foods, we can better manage cravings, maintain energy levels, and achieve physique goals more effectively.