A man who tried different diets and continued to do exercise only to struggle to lose weight has finally achieved success.
Steffan Rhys, a media professional with Wales Online, has shared his simple secret – and it concerns a small change to his diet. Nine months ago, the news editor ditched ultra-processed food (UPF), and now he’s reaping the rewards. Today, he has written a first-person piece based on his experience.
“If you’re anything like me, you might have spent years trying lots of different things to lose a bit of weight and lead a healthier lifestyle. You might have tried different diets, joined weight loss programmes, or pushed yourself hard to do more exercise.
“And there’s nothing wrong with any of those things (within reason). Nine months after I made a big but simple change to my diet, I’m convinced that the weight loss I’ve experienced this year was down to one thing and nothing else: cutting ultra-processed food (UPF) from my diet. I stopped eating UPF at the start of 2024.
“I also stopped eating foods with added sugar (though they are often the same thing). After three months I noticed a difference in how I looked and how my clothes fit. After six months, I weighed myself and was stunned, reports Wales Online. I rarely weigh myself but in the past, whenever I did, I was always around 11.5 stone. But now I was down to 10 stone.”
What is ultra-processed food?
“Ultra-processed foods are those which contain high levels of chemical, synthetic or industrial ingredients. They have probably also undergone industrial processes like hydrogenation and moulding, and contain additives like dyes, stabilisers, flavour enhancers or emulsifiers. They very often also have high levels of unhealthy fats, sugars and salt.
“The driving force behind these foods is the profit margins of large, multi-national food manufacturers, not the health and nutrition of everyday folk like us. They’re designed for long shelf lives, convenience, extra tastiness (a cynic might say to make you eat more) and, naturally, high profitability.”
Ultra-processed foods are everywhere.
“Even as someone who’s hyper-aware of their existence, I still find myself surprised when something I’ve bought without checking the ingredients (because I thought it couldn’t possibly be UPF) turns out to be just that. But the most common examples won’t surprise you.”
How did I change my diet and how can you do the same?
“Firstly, you don’t have to quit cold turkey from day one, like I did. That can be tough and unsustainable. A simple starting point could be making easy swaps to meals and ingredients, for example, try nuts instead of granola or cereal for breakfast, with Greek yoghurt instead of the flavoured kind.
“Instead of crisps on the side of a meal or as a snack, munch on nuts straight from the bag, whip up your own hummus or crispy chickpeas (just cover some tinned chickpeas in oil and pop them in the oven until they’re crispy). You can then store them in tubs or pots as handy snacks.
“An expert has dished out some practical tips on whipping up healthier versions of your favourite treats at home, saying homemade bread is a piece of cake to bake. Plus, with a bit of extra kitchen confidence, you can make nutritious spins on classic indulgences like creating a “healthy Nutella” from hazelnuts, cocoa powder, maple syrup and milk.
“When queried about sugar and working out, the specialist pointed out that in tandem with kicking ultra-processed foods to the curb in 2024, they also quit added sugars. They acknowledged a potential overlap causing their weight lossmost sweet treats like chocolate bars, ready-made desserts, and flavoured yoghurts are riddled with added sugars and sneaky UPFs.
“Despite gobbling down plenty of fruit, they haven’t skimped on natural sugars or ramped up their exercise regime; however, they have noticed physical activities like running becoming more effortless.
“On whether they’ve trimmed down the amount of grub they’re eating or if hunger is a constant companion, the answer was a resounding no. Not only do they eat copious amounts without cutting back on quantity, but they also include loads of high-fat goodies like nuts, Greek yoghurt, and avocados in their diet.
“Of course, we’re talking about the healthy kinds of fats that you can enjoy without much restriction, which help stay satiated longer, unlike UPFs that tend to do the opposite.
“Ultra-processed foods (UPF) sneak into our diets more often than we think, even in products boasting “low fat” or “low sugar” labels. It’s not just the obvious culprits like crisps and chocolate bars; seemingly healthy options such as fruit-flavoured yoghurts and granola can also be packed with UPF.”
Wondering how to enjoy your favourite treats without the UPF overload?
“The secret is whipping up homemade versions of these beloved snacks. Imagine crafting a pizza, baking fresh bread, or churning out ice cream and chocolate spreads that are not only scrumptious but also healthier.
“Take ice cream, for instance. You can create a luscious homemade version with just cream, eggs, sugar, and your chosen flavour – be it banana, berries, vanilla, or cocoa.
“Now, let’s compare that to a mass-produced ice cream from a big supermarket, which lists ingredients like reconstituted skimmed milk concentrate, whey powder, various syrups and sugars, palm derivatives, emulsifiers, stabilisers, artificial flavourings, and colourants. Can you honestly say you know what all those additives are?
They’re certainly far removed from real food
“Moreover, it’s not necessary to completely eliminate ultra-processed foods (UPFs) from your diet. I’ve chosen to do so, more or less, but reducing your UPF intake to about 20% or less of your overall diet could significantly improve your health – for many people, it’s currently around 80%.
Is all processed food harmful?
“Not at all. Almost every food requires some level of processing, unless you’re directly biting into a cow or plucking carrots straight from the ground to eat.
“Two resources have been incredibly helpful in my journey to understand this better. First, the Zoe Science and Nutrition podcast. This year, I gained a wealth of knowledge about food from their podcast and was later given the opportunity to participate in their programme, which I discussed here.
“The second is the remarkable book, Ultra-Processed People – Why Do We Eat Stuff That Isn’t Food And Why Can’t We Stop by Chris Van Tulleken. This easily digestible deep-dive into the world of UPFs has shifted my motivation for what I eat. It’s now as much about not contributing to the profits of UPF-producing corporations as it is about my health.”
What does my typical day of meals look like now?
Breakfast: A mix of nuts (usually cashews, almonds, hazelnuts, Brazil nuts and walnuts), seeds (like sesame or chia), fruit and Greek yoghurt.
Lunch: A wholesome salad of lentils, veggies, hummus and either tuna or chicken.
Dinner: Opt for fish or chicken served with herby butter beans, or a hearty bean chilli.
Examples of healthy yet scrumptious recipes.
Roasted veg with salmon: This is a breeze to make. There’s a Jamie Oliver recipe here but feel free to swap in or out any foods you fancy.
Vegan chilli: This dish is packed with various types of beans. Check out the recipe here.
“You can also mix in some roasted sweet potato to make it more filling and stretch it into more meals. Fish with cannellini beans and courgettes: I whip up a much simpler version of this recipe, which omits the wine, chicken stock, garlic, parmesan or bay leaves. Essentially, it’s courgette, lemon, onion and the beans, then fry or roast some fish and serve it on top or on the side.
“Add fresh mint to the beans at the end to give it an extra kick. Chickpea or butter bean hummus: Making hummus is a cinch. Just toss a few ingredients in a blender.
“Here’s an example recipe – Homemade pesto: Just like the hummus above, simply throw some ingredients in a blender and you’re done in seconds. Find the recipe here.”