Two years ago, I decided to quit ultra-processed foods (UPFs) after feeling sluggish and bloated from holiday indulgences. At the time, I knew little about UPFs, but I wanted to lose weight and increase my energy. That January, inspired by a podcast, I committed to avoiding foods containing industrial or chemical ingredients or those altered beyond recognition, like many cereals, flavored yoghurts, or energy bars.
Unlike past failed resolutions, this change has stuck. I didn’t starve myself or count calories. In fact, I eat plenty of food and healthy fats but have still lost weight. Through this journey, I’ve learned four vital lessons:
First, busy lives, tight budgets, and picky kids influence us toward convenient ultra-processed options. Food companies exploit this with hyper-palatable products designed to be addictive and hard to stop eating. Common UPFs include granola and flavored yoghurts—foods I once believed were healthy but were loaded with added sugars and artificial ingredients.
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A simple rule from Dr. Chris Van Tulleken sums it up: “If it’s wrapped in plastic and contains ingredients you wouldn’t find in your kitchen, it’s ultra-processed.” Watching labels for unfamiliar ingredients and misleading health claims can help us avoid these foods.
Not all processing is bad—bread, cheese, and plain yoghurt have been made for centuries. UPFs go further by adding starches, emulsifiers, artificial sweeteners, and flavors, transforming natural foods into something unrecognizable.
Once I understood this, my shopping and eating habits naturally shifted. I now stock my pantry with butter beans, nuts, lentils, and Greek yoghurt—foods I rarely touched before. My typical day includes Greek yoghurt mixed with nuts, seeds, and fruit for breakfast; lentils and hummus for lunch; and fish with veggies and butter beans for dinner. Snacks range from dark chocolate to homemade sweet bars made from natural ingredients.
Though I haven’t increased my exercise much, I’ve broken personal records in running, feeling stronger and fitter than before. The absence of UPFs has greatly impacted my weight—I dropped a stone and a half within the first year and have maintained it.
UPFs are often calorie-dense, full of sugar, salt, and unhealthy fats, and low in essential nutrients like fiber. Research shows people consume about 500 extra calories daily on a UPF-heavy diet, causing rapid weight gain. Dr. Van Tulleken experienced dramatic weight gain eating a diet made mostly of ultra-processed foods.
Beyond weight, UPFs negatively affect our gut microbiome, which is crucial for overall health. Eating a diverse range of plants—at least 30 different types weekly—boosts gut health, aiding digestion and longevity. This diversity includes fruits, vegetables, legumes, grains, nuts, seeds, herbs, and even coffee and cocoa.
Replacing ultra-processed snacks with wholesome homemade alternatives satisfies sweet cravings healthily. Simple recipes like fried bananas with honey or chocolate mousse made from dark chocolate and olive oil provide indulgence without harmful additives.
The risks of UPFs extend beyond weight gain; they promote inflammation, heart disease, cancer, and other chronic illnesses. Professor Carlos Monteiro describes UPFs as a chief driver of obesity and chronic disease worldwide. Many ingredients haven’t been studied long enough to know their full impact.
While I maintain strict avoidance, moderate consumption is realistic. Experts recommend keeping UPFs below 15% of your diet. Occasional indulgences happen, and that’s okay—progress matters more than perfection.
Ultimately, quitting ultra-processed foods has changed my life profoundly—improving my health, energy, and mindset. I encourage others to explore this approach and see how reducing UPFs can benefit their own well-being.