Minimally Processed Foods Lead to Greater Weight Loss and Better Craving Control

A clinical trial led by UCL and UCLH, published in Nature Medicine, found that diets based on minimally processed foods (MPF) result in nearly double the weight loss of ultra-processed food (UPF) diets, even when both provide the same nutrients and calories.

Fifty-five adults followed eight-week MPF or UPF diets, separated by a four-week break, then switched. Both diets met UK Eatwell Guide standards, but MPF meals—such as homemade pasta—led to a 2.06% weight reduction compared to 1.05% for UPFs like ready meals. MPF participants consumed about 290 fewer calories daily versus 120 fewer on UPFs, lost more fat mass, and maintained muscle.

Craving control improved significantly more on MPF, with greater reductions in overall cravings, especially for savory foods. Researchers suggest that choosing less processed options, alongside balanced nutrition, may offer lasting weight benefits and support healthier eating habits without requiring strict calorie limits.

10-08-2025