Ultra-processed food has been making headlines lately, with critics claiming that it’s particularly harmful to your health. However, not all ultra-processed foods need to be excluded from a healthy, banlanced diet! Learn more about this controversial topic in this article on whether ultra-processed food really is bad for you.
What is Ultra-Processed Food?
Ultra-processed food is any kind of pre-prepared food that is found in grocery stores and convenience stores. These kinds of foods usually consist of ingredients like sugar, flour, additives, and preservatives that are rarely packed with the nutrients your body bloody loves lots of. Purists and diet fearmongerers believe this kind of food terrible for your diet, but it can actually be a part of a flexible diet plan. What science tells us is that ANY diet that induced a caloric deficit will cause weight loss. The problem is adherence. We need to be able to stick to a plan long-term, and actually enjoy that plan in the process. Thats where Status 8020 steps in. Understanding the BALANCE of these foods in your total intake actually helps with adherence long-term = which equals results.
Take advantage of our 8020 flexible principles by:
1) tracking progress
2) following an evidence-based, balanced nutrition plan
3) eating when hungry
4) balancing whole foods (80%) with soul foods (20%)
5) having realistic expectations, goals with reaching take time.
It’s true that the idea of an ideal diet is not realistic (which is what led me down the path of Orthorexia – let’s not go back there). Instead, take advantage of flexible dieting principles so you can adhere to what works best for YOU!
Don’t forget you can make nutritious versions of your favourite foods – just like this one:
The Problem with Ultra-Processed Foods
Ultra processed foods make you overeat because they’re so rich in sugar, salt and fat – making them unstinting and hyper-palatable. What fills us is fibre and protein – both of which are often devoid in ultraprocesed foods.
Make sure your diet is as balanced as possible by eating plenty of fresh produce and lean protein, while cutting down on sugary drinks and fast food. If you do this the MAJORITY of the time, and allow for processed treats in small portions regularly, you’ll be less likely to ‘cave and binge’ on eating a WHOLE tub of Ben and Jerry’s or that pack of Oreos. Damn, you might even be able to keep a bar of Diary Milk in the house for more than 2 days.
So What’s the Status 8020 Stance on Ultra Processed Foods?
It’s hard to ignore all the information floating around about ultra-processed foods. A balanced approach will help you reduce your intake, but won’t leave you feeling deprived. Rather than creating a binge and restrict cycle, at Status 8020 we want you to allow them. Make space for them in your caloric intake. This helps you find a way of eating that suits both your lifestyle and goals. What it means is that if you want to indulge on something processed like pizza or ice cream every once in a while, then go ahead – just be mindful of the overall balance of healthy choices made throughout the week (or month).
5 Ways to Eat Ultra-Processed Foods While Limiting Them
The good news is there are ways to eat ultra-processed foods in moderation and even enjoy them on occasion. Here are five tips to help you have a balanced approach:
- Get the facts: Read labels, check ingredients lists and learn about the health risks associated with various types of processing.
- Eat fresh first: Limit your consumption of processed products made from refined flours, sugars and oils because these foods offer less fiber, vitamins and minerals than fresh produce.
- Avoid diets that prohibit or limit all ultra-processs food groups: It’s not a healthy way to live, and it can lead to binging behaviors.
- Start slow: Try out an alternate day strategy by eating an ultra-processed meal one day then switching back to whole foods the next day.
- Beware of mindless eating: Pay attention to what you’re putting into your mouth! Take notice of hunger cues and satisfaction levels; focus on mindful eating rather than bingeing.
How Ultra Processed Foods Can Fit into Your 8020 Approach
Ultra processed foods can fit into your 8020 flexible dieting approach. They are high in calories, so it’s important to maintain a balanced approach and not rely on these foods exclusively. You should also eat plenty of vegetables, fruits and whole grains and limit your intake of processed meats.
If you’re confused or worried your balance is out-of-whack, our programs offer flexible meal plans to help you on your journey.
Key Takeaways
- A flexible dieting approach may be the key to long-term, sustainable weight management and healthy eating.
- It allows you to enjoy the foods you love in moderation, as long as they fit into your calorie goals.
- Status 8020 can help you find that balance and offer you support and accountability along the way.
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