Two years ago, I made a decision that transformed my life: I quit eating ultra-processed food (UPF). After feeling sluggish and bloated during a holiday period, I realized I needed a change. At the time, I didn’t know much about UPF—I just wanted to lose weight and feel more energetic.
In January 2024, after discovering a podcast by chance, I committed to avoiding UPFs entirely. These are foods that contain industrial or chemical ingredients—like many ice creams, flavored yoghurts, or energy bars—or those altered so extensively they no longer resemble their natural form, such as many breakfast cereals.
Unlike many failed New Year’s resolutions, this time has been sustainable. I didn’t starve myself or obsessively count calories or carbs. Instead, I focused on real, nutrient-rich foods and still ate plenty of calories and healthy fats yet lost weight. Here are the four biggest ways life changed after ditching UPFs:
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Increased Awareness of Food’s Hidden Ingredients
Busy schedules, tight budgets, and picky eaters push many of us toward ultra-processed foods, which manufacturers craft to be hyper-palatable and hard to stop eating. Popular UPFs include granola and flavored yoghurts—items I used to think were healthy breakfast staples but were actually loaded with hidden sugars and artificial additives. A helpful rule: if a food is wrapped in plastic and contains an ingredient you wouldn’t recognize in your kitchen, it’s probably ultra-processed. Look out for suspicious additives and misleading health claims on packaging.
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Improved Weight and Body Confidence
In the first year, I lost around 21 pounds (1.5 stone), dropping from 11.5 stone to 10 stone and maintaining that weight comfortably since. Clothes fit better and I feel more confident. Ultra-processed foods often contain excessive calories, unhealthy fats, sugars, and salt but lack nutrients—and studies show that diets heavy in UPFs lead to increased calorie intake and rapid weight gain.
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Exploration of New, Delicious Foods
My shopping list now features staples I barely knew before: butter beans, chickpeas, lentils, kale, cauliflower, nuts, and plain Greek yoghurt. I enjoy meals like Greek yoghurt topped with nuts, seeds, and fresh fruit for breakfast; lentils and vegetables with homemade hummus for lunch; and salmon with butter beans for dinner. Snacks include dark chocolate, nuts, and homemade date and nut bars. I also embrace healthy fats like avocado and extra virgin olive oil without guilt.
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Better Exercise Endurance Without More Time Commitment
Although I haven’t drastically changed how often I exercise—still running just once or twice a week and attending a couple of gym classes—I’ve noticed a remarkable improvement in my stamina and performance, breaking personal bests in half marathons and 10Ks.
Beyond personal health, avoiding UPFs means resisting manipulation by food manufacturers who spend billions crafting addictive foods and misleading marketing. Many ultra-processed foods no longer qualify as the items they claim to be, with reductions in key ingredients replaced by cheap substitutes.
Eating a variety of plants—aiming for 30 different types per week—is another key change. This diversity feeds a healthy gut microbiome, crucial for overall health. It’s easy to reach this number by including a range of fruits, vegetables, legumes, nuts, seeds, grains, herbs, and even coffee and cocoa.
It’s normal to crave sweetness, but natural alternatives like caramelized bananas or homemade dark chocolate mousse help satisfy those urges healthily. Remember, cutting out UPFs isn’t about perfection—occasional indulgences happen, especially when dining out. It’s the overall pattern that matters.
Ultra-processed foods contribute to obesity, inflammation, and diseases such as heart disease, cancer, and stroke. Avoiding them is a powerful step toward better health, increased vitality, and greater control over what you eat. My journey proves that change is possible—and rewarding—without extremes or deprivation.