A recent scientific study revealed that the key to eating larger quantities of food while reducing calories consumed does not lie in reducing portions, but in changing the quality of foods eaten, by shifting from ultra-processed foods to whole, unprocessed foods.
The findings, published in the American Journal of Clinical Nutrition, suggest that this shift helps the body automatically regulate appetite, reducing daily caloric intake without the need for complex calculations or deprivation.
The clinical trial, conducted by the University of Bristol, involved 20 adults, who followed two diets for alternating weeks: one based entirely on whole foods and one based on ultra-processed foods. Interestingly, the participants were not asked to restrict portions, but they ate more than 50% more food by weight when relying on whole foods, while in return they consumed about 330 fewer calories per day.
The researchers believe that this phenomenon is due to what they call “food intelligence,” which is the body’s innate mechanism that senses the quality of food. Natural foods provide clear satiety signals, unlike ultra-processed foods that contain high levels of sugar, fats and additives, which “confuse” these signals and push the body to overconsume without real satisfaction.
Whole foods, such as vegetables, fruits, and legumes, are low in calories and rich in fiber and micronutrients, which promotes satiety for longer and allows the body to self-regulate its energy intake.
The conclusion of the study confirms that weight control does not have to be a daily battle based on deprivation, but rather a simple shift towards food quality can achieve the desired balance: eating larger quantities of food and feeling full while consuming fewer calories.
