Reduce belly fat in just 8 weeks – if you eat less of these foods.

Reducing your consumption of highly processed foods automatically lowers your calorie intake, making weight loss easier.

Many people strive for a healthy diet, go for regular walks, or exercise, and yet they do not see results on the scale. Their weight remains constant, their energy levels drop, and their motivation dwindles. A recent study from the USA now offers a possible explanation: the crucial factor is not the quantity of food, but rather the degree of processing.

According to American scientists’ findings, highly processed foods can significantly affect metabolism – even if the diet appears healthy at first glance. Small changes in daily life, such as in shopping or cooking, could therefore be more effective than strict diet programs.

The degree of processing directly influences metabolism.

The study was conducted at South Dakota State University. Over several months, researchers followed 36 older adults, averaging 72 years old and slightly overweight. The aim was to investigate the effects of food processing levels on weight, metabolism, and hormone balance.

The participants were divided into two groups with different dietary plans:

• One group consumed lean pork daily as their main source of protein.
• The other group ate a vegetarian diet consisting of legumes such as lentils and beans.

Both diets adhered to official US dietary guidelines. Meals were freshly prepared without additives, flavor enhancers, or ready-made sauces. As a result, the proportion of industrially processed foods in daily energy intake dropped from approximately 50 percent to just 13 percent. A significant effect was observed after only a few weeks: participants automatically consumed fewer calories – even though total energy intake remained the same.

Less hunger, more energy – and a reduction in belly fat

On average, participants reduced their daily calorie intake by about 400 kilocalories. After eight weeks, they had lost an average of four kilograms – entirely without strict diet plans or feelings of hunger. The reduction in abdominal fat was particularly noticeable, averaging 13 percent.

Important metabolic markers also improved significantly:

• Insulin levels dropped by about 20 percent.
• Insulin sensitivity increased by approximately 25 percent.
• LDL cholesterol decreased by 10 to 12 milligrams per deciliter (approximately 0.26–0.31 mmol/l)
• Inflammatory markers such as CRP decreased significantly.

These positive changes were observed in both groups. Study leader Professor Moul Dey emphasizes: “Two diets, one with meat and one vegetarian, led to the same results. The crucial factor was the degree of food processing.”

Fresh foods affect hormones.

The participants’ hormone levels also changed significantly. The hormone FGF21, which regulates energy balance, increased by up to 50 percent. At the same time, leptin, which controls appetite, decreased by about 2 ng/mL.

“Our data demonstrate for the first time coordinated changes in these two hormones in older people through a low-process diet,” said Dey. This combination suggests that the body uses energy more efficiently when meals consist of natural ingredients.

Furthermore, total cholesterol decreased by 20 to 25 milligrams per deciliter and LDL cholesterol by up to 12 milligrams per deciliter. This led to an improvement in the cardiovascular profile – an important factor for older people, who often have multiple health risks.

Fresh food instead of a strict diet

It is particularly noteworthy that the participants adhered to the dietary plans without difficulty. There was no need to count calories or make complicated plans. “They simply replaced processed foods with freshly prepared meals,” explained Saba Vaezi, a doctoral student on the research team.

The weight loss was evenly distributed, affecting not only the abdominal area but also the hips and thighs. This suggests that the overall metabolism is positively influenced.

• Fresh preparation automatically reduces calorie intake.
• Dietary fiber from vegetables and legumes provides a longer-lasting feeling of satiety.
• A lower proportion of fat and sugar relieves the burden on insulin and blood lipid levels.

Sustained weight loss remains challenging.

However, a year after the study concluded, a relapse became apparent: many participants reverted to their original eating habits. The proportion of highly processed foods rose again to around 44 percent – ​​almost as high as before the study began. As a result, some of the positive effects were lost.

This suggests that a long-term reduction in industrially processed products can help stabilize weight, as well as insulin and cholesterol levels, permanently. “Fewer processed ingredients are sufficient to bring the metabolism back into balance,” Dey emphasizes.

In short:

• The degree of food processing has a greater influence on weight and metabolism than the amount of calories consumed.
• By avoiding highly processed foods, you automatically consume less energy, can lose weight more easily, and reduce belly fat – without strict dieting or starving.
• A diet consisting of fresh, simply prepared foods has been shown to improve insulin levels, blood lipid levels, and inflammatory markers.

By the way: Moderation is also crucial during pregnancy. Previous guidelines on weight gain are now considered outdated – and according to the WHO, could even pose risks.

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