These Foods Spell Disaster For Weight Loss And Long-Term Health

Ever found yourself returning to the buffet table for seconds of savory sides, even when you know you’re no longer hungry? Or finding room for dessert at a dinner party long after you announced you were stuffed? You’re in good company. A recent study confirms that “hyper-palatable foods”, or foods that are high in calories, fat, sugar, and salt, and are designed to trigger the brain’s reward system, often increase the total number of calories we consume at a meal. And, no surprise here, eating more calories at each meal can impact our long-term health status. 

If you’re trying to manage your weight or protect your long-term metabolic health, paying attention to the types of food you consume regularly is a worthwhile endeavor—and this recent research offers some valuable insight on how to approach your eating for optimal well-being.

The Research

A study recently published in Nature Food assessed 2,733 meals eaten by 35 adults, ages 18 to 50, over a continuous 28 days. The goal was to determine how hyper-palatable foods, energy density (the calories per gram of food), eating rate (how quickly one ate), and the protein content of meals ultimately affected peoples’ total energy intake (how many calories they consumed).

The study defined hyper-palatable foods as foods that are highly divergent from naturally occurring foods, containing combinations of either fat and sugar (think ice cream and pastries), fat and sodium (think processed meats and cheese), or carbohydrates and sodium (think chips). With engineered amounts of flavor but little nutritional value, these foods are designed to be hard to resist.

Previous research has already suggested adults prefer these foods because of their impact on the brain’s reward center, and that higher consumption may predict a higher body fat percentage. 

Read More: 7 Ways To Make Your Carb Consumption More Blood Sugar Friendly

This latest study’s results showed that energy density, eating rate, and hyper-palatability all positively correlated with meal energy intake. In other words, the higher-calorie foods we choose, the faster we eat, and the more hyper-palatable foods we consume, the more calories we ultimately take in. 

What Does This Mean for Weight Loss? 

As a dietitian, I’ve seen this play out while working with numerous clients who want to lose weight. People who eat quickly often consume too much before their hunger cues kick in. If they slow down a bit or wait before going back for seconds, they often realize they’re content with smaller portions (and, as a result, fewer calories). 

Those who consume a lot of energy-dense foods also tend to eat more than their bodies need. Nuts are a good example of a healthy but energy-dense food that can undermine weight management efforts. Though they’re full of healthy fats, nuts are also high in calories, and it’s hard to stick to the recommended one-ounce (or quarter-cup) portion size. 

Read More: Leptin Is The Weight Management Hormone You Should Know About

That said, of all these factors, I’ve seen hyper-palatable foods have the most profound effect on people’s ability to manage their weight. The standard highly-processed diet, which relies heavily on food products that come in boxes, cans, or other packages, tends to be high in hyper-palatable foods. After all, the grab-and-go treats that line convenience store shelves are typically high in fat, salt, and/or sugar. Those who eat out a lot instead of cooking at home also end up consuming far more hyper-palatable foods, as restaurants often use a lot of oil and salt in their food preparation and cooking. 

In my experience, regularly consuming these types of foods makes weight loss that much more difficult. This new research suggests the effect of hyper-palatable foods is due, at least in part, to the way they drive us to consume more calories overall.

How To Use These Findings To Support Your Weight-Management Journey

This study suggests that some very simple adjustments to what (and how) we eat can help us keep calorie consumption balanced, which is an important factor in maintaining a healthy weight and even losing weight. Keep these tips in mind at upcoming meals:

1. Slow Down

Take your time eating. If you’re typically a fast eater, try putting your fork down or sipping water between bites. You can also chew your food more thoroughly, aiming to chew each bite you take around 30 times. Additionally, wait at least 20 minutes before returning for seconds. This allows ample time for your satiety cues to reach your brain and tell you whether you’re full. These changes can add up, with other research linking a slower eating rate with lower calorie intake.

2. Choose Nutrient-Dense, High-Fiber Foods

Eat nutritionally-valuable foods to fuel your body with the vitamins and minerals it needs to function well. While not all nutrient-dense foods are low in calories, choosing foods high in fiber ensures they will naturally satiate you (and automatically help regulate how much you eat). In general, aiming for a variety of nutritious, fibrous foods—think vegetables, fruits, legumes, whole grains, unsalted nuts and seeds, and avocados—is the best move. 

3. Limit Hyper-Palatable Processed Foods

Not only do processed foods lack nutritional value and fiber, but they also encourage you to eat more calories than intended. Consider chips, cookies, ice cream, baked goods, fries, hot dogs, lunchmeat, bacon, cheeseburgers, pizza, and soda as occasional treats rather than everyday staples. 

4. Eat at Home More Often

When you cook your own food, you have more control over how much salt, oil, butter, and sugar you add, which is good news for keeping overall calorie consumption in check. Whenever possible, opt for fresh and frozen foods over canned or boxed items to avoid unnecessary additives.

In A Nutshell 

Recent findings suggest that consuming more hyper-palatable foods tends to equal consuming more calories overall, which can affect weight, metabolic function, and long-term health. Limiting hyper-palatable foods—as well as eating slowly and choosing less energy-dense foods—can all ensure our meals better support weight management.

Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.