What are ultra-processed foods?

Ultra-processed foods are industrially produced products that barely resemble their original ingredients. These foods typically contain 5 or more industrial-origin ingredients like preservatives, flavor enhancers, emulsifiers, and colorings. Examples: sodas, chips, sugary cereals, instant soups, frozen pizzas, hot dogs, and sweetened yogurts. According to the NOVA classification system, these belong to group 4, the most heavily processed category. Not all processed food is ultra-processed, for example canned beans or pasteurized milk are minimally processed.

Why are they problematic for health?

Ultra-processed foods are high in calories but low in nutritional value, containing little fiber, vitamins, and minerals. Their excessive sugar, salt, and saturated fat content increases risk of heart disease, type 2 diabetes, and obesity. Research shows ultra-processed food consumption is linked to inflammation and poor gut flora. These foods are designed to be maximally tasty, leading to overeating because they don't satisfy well. The long-term effects of additives aren't fully known, but some studies consider them concerning.

Do I need to completely eliminate them from my diet?

It's not necessary to completely eliminate ultra-processed foods, moderate consumption is acceptable for healthy adults. The 80/20 rule works well: eat whole foods 80% of the time, allow processed things 20% of the time. If you eat pizza or chips 1-2 times weekly, it won't cause health problems, provided your overall diet is balanced. The problem starts when a large portion of your diet consists of ultra-processed foods. Try to make conscious decisions, don't automatically reach for these foods out of convenience.

How can I reduce ultra-processed food consumption?

Cook at home more often because this way you control ingredients and avoid unnecessary additives. Read labels and avoid foods with more than 5 unknown ingredients. Replace ultra-processed snacks with healthier alternatives: nuts instead of chips, sparkling water with fruit instead of soda. Plan meals ahead so you don't reach for processed foods out of convenience. The GetFIT App recipes are made from whole ingredients, helping you avoid ultra-processed foods.

Does avoiding them help with weight loss?

Avoiding ultra-processed foods can help with weight loss, but only if you consume fewer total calories as a result. These foods are calorie-dense and don't satisfy well, so you easily overeat them despite being in a calorie deficit. If you replace them with whole foods, you consume more fiber and protein, providing longer satiety. However, if you eat the same calories from whole foods, you won't lose weight faster, calorie balance matters. Avoiding ultra-processed foods is more important for improving health, not a magic solution for weight loss.

Ultra-Processed Foods: What You Need to Know About Them

Ultra-processed foods are industrially produced foods containing numerous additives, added sugar, fat, and salt. These foods are typically high in calories, low in nutritional value, and easy to overeat due to their pleasant taste and texture. Healthy adults don't need to be completely afraid of them, but excessive consumption contributes to obesity and chronic diseases. Moderate consumption and focusing on whole foods is key to a balanced diet.

Reverse Dieting

Reverse dieting gradually increases calories after a diet.