26 - Minimally Processed vs Ultra Processed Foods

welcome back to talking nutrition were twenty six episodes in and i still don't know how to begin these things

i think

yeah

you're doing a good job

beg you every single time when

ah

we see the count down i'm like should say

oh

but here we are we'll get there

m

it's definitely a difference compared to episode one so hey we're good

yeah

today we are

ye

here to talk about ultra process foods just unprocessedor minima process or whole foods carry topic right

m

here's a lot of lot of stuff on that ultra process food you says i kind of hate i don't like that word

yeah

like just we don't have to like

yeah

make things sound bad you know

that's what we do in society

okay

though

yeah it's true it's easier to market you know

hone percent

it's easier to scare you with something that's going to kill you like seed oils

right

highly inflammatory

yes

foods you know

fibre terrible for

fiber

you

fiber is bullshit

yeah

i can't set

i know i know

i'm glad we have lay norton because he he makes it a point of calling people out but

yeah

jesus christ

yeah

i've been very good

oh

at the consuming social media less these days for that reason

yep

now what i feel way better

bet

yeah anyway so there's a lot of fear mongering about around process food if its good news already you can still eat some of it

yeah

your whole diet consists of process foods maybe not we'll get into that

oh

first christian

oh

any up dates from your

oh

end

um so i released i still don't have a name for it so i'm calling it a thirty minute full body kind of a lot uh but i released that and doing good people are loving it so it's it's thirty minutes it's full body and it's strength based strength slash hypertrophy can ever hard time saying that word hypertrophy

her peter

yeah i pertrify

yeah

based and it's three days a week so i made it for those who are

perfect

h m

i

yeah

like that i like three times a week

it's a good dose

sometimes yeah it is a

oh

good dose like we

h m

i mean the same

yea

kind of thing is like it sounds less you know exciting

hm

maybe than every single day you can get a whole lot out of three really good work outs

it's the fort you put in

so guys check

yeah

it out hardly recommend doing so cool job in

yes so i think

talk about

we

process foods

yeah well we'll talk about like what are process foods so process foods are basically

ah

just foods whether it's you know a whole source like say something like meat or something that like less nutrentents like chips like they're just being the food is being altered in some way so processed foods they get a bad rap um m but they can still be a nutrient

ye

dense food which i think a lot of people don't think about often there's just like it's easy for fruits to get the good and bad rep essentially right so our minds i think automatically go to process or alter process is bad and then whole sources of tis good but it's kind of like the process foods that are like nutrinedense they're not bad they're not bad and

yeah

process foods on their own are not technically bad either i mean there's context there has to be context this right when we talk about like whole and minimally process foods those tend to come with like more fiber water micro nutrients uh like vidomens and minerals they are and they're more filling right so they helped to keep us full highly process food so when we're talking like chips candy

m

ice cream what else you guys know what i mean those foods are quite literally like made to make us over eat on them because they're hyperpaltable so they have like sugar salt high high well i guess it depends it can be like sugar salt fat carb and they're just really freaky good taste

oh

very very good right

yeah

so they're easier for us to over over consume usually higher in calories and then less filling so that's another reason why they become you know easier

yeah

to over consume oh

you said it like companies literally

yeah

have whole teams for this to make something pelage is possible

yeah

people get paid to make you eat more of that product

oh

basically you know

it's money in their pocket

the really good edit yeah the

m

really good edit so you know things like also even like things like mac donalds and stuff that's what they do

right yeah

but when was

yeah

the last time you ate one food my diet is one food

ah

no

oh it

probably

suck

probably the contest that would suck yea

m

so so that's the thing

m

can we can we say that one food is good or bad well no so we have no idea like what everything else looks like ah

right

so that being

yeah

said like

oh

do ultra process foods make you gain weight that's what you hear right that's the carbis it's the sugar fat makes you fat

oh

question so i'm taking this from a block

m

that also will link in the show notes

ah

um

oh

which now that i think of it next week now the block should be good i've been trying

oh

to switch everything over and it's been a mess

my

with my website but by this by the time this episode launches it'll be fine

yeah

so two thousand twenty two s that's very recent review that was published in the

oh

journal of clinical nutrition found a positive relationship between ultra process food consumption abitcity so we do know that there's a relationship there however um study found people gain weight also eight more catteries that ultra process diet compared to the more unprocessed diet right so they suggested that the reason people ate more coteries the ultra process diet was because of the higher sugar intake lower intake of protein fiber those filling foods so is it because of the actual food

ah

the blog and then we're going to follow up with two other studies and it will all start to make sense we're going to link it back after this first up so can you eat a flexible diet christine including process foods and still lose weight

yes m i've seen it over and

next

over and over and over and over and over and i've taken this approach

yeah

since i started my my business and it has been successful

oh

and every way she perform you can absolutely lose weight while including process foods because

uh

as long as you're controlling

uh

calories

yeah

and protein calories are king in terms of that protean you can lose weight so a really good example of this i know we've talked about this before is jordan sciet so i always bring it back i use this example a lot with my clients like do i want my clients going out and eating mc donalds every single day no but this is the

yeah

point there's a point being made here i forget how long it was i think it was a month maybe more

yeah

than that um he had he put himself in a calorydefisite but he ate a big mac every single day by the end you wanted like he should not feel good eating a big mack every day but he lost weight lost way so when it comes to fat loss you absolutely can include process foods two thousand twenty one study published in the journal of the internal international society of sports nutrition compared a flexible verse rigid diet ah people were put on a twenty percent calory deficit with

oh

or less effective for fat lass four fat loss than the other um however that's when calories and protein are in check right so with this my head like personally and like what i've seen in practice is the rigid dieting although this this study says you know they got the same the outcome was the same yea in the rigid dating you are way more likely to and up binding falling off track because of that deprivation right and so still regardless of what this study says i would

yeah is what's going to fit into someone's

my

life better

right

flexible approach or

yeah

strict meal plan both work

oh

we know that amilpln works

right

sticking to that that's a tricky part

right

then you have the weekends

m

and christmas and all those kind of things you

oh

know

yeah and then

which is exactly a go ahead

and and that's ultimately you know when you're on like a rigid program like we've talked about this before like a meal plan how are you learn ing to navigate christmas and new years like that two weeks you don't have those tools so it's it's really tough to do and we want that

exactly

long term success right and so yeah

you want to be able to eventually

oh

be able to do that on your own

right

because once again it works with the plant hundred

yeah

per cent makes it very

m

easy to follow then

right

life happens you don't know how to follow it you know so much rather

oh

have you put in a little bit more work on your end and i know this

oh

is exactly why christine and i are both really big on tracking me crows

oh

is it for everyone no it's not we sometimes go with other approaches for some people sure we

oh

are still going to try at least

m

have

okay

someone work on tracking macro because here's the thing when you are really good at tracking maros you learn from that stuff

oh

and you are open to learn from that and change something will then become

oh

better at doing without tracking and that's the ultimate goal

m yeah

okay

ye

so we know that we can

yeah

lose weight

oh

with a flexible diet

yes

be totally fine long

yes

as you control catteries and protein

yeah

yeah ex up so ultra process diet or i should should

yes

phrase is differently so

oh yes yeah

do alter process diets cause access cateryintake and weight game i is actually a recap so

oh

we know that there's a relation between ultra process

yeah

diets and obesity right we talked about that

yeah

on the more process diets people tend to eat more chatters

yah

we know that because typically use diet o hirin sugar

h oh

the more cattery dens right you're eating less fiber you're eating less protein you're not you're getting a lot of energy but you're not feeling that full right and we talked about this palatable

m

foods

yeah

we also know that when idris approching in check

yeah

actually doesn't seem to be difference between the rigits you know menially processiet and the flexible diet including some process foods basically but what happens if you not track like what happens

oh

if you do not necessarily

oh

stick to your cateriesof protein right i were actually going a connect the thought

a

so there was a two thousand nineteen study

m

they had two groups of people living at a facility

yeah

for a month they were fat everything

eh

they ate one group they had a they

yeah

were put on ultra process food

oh

diet and the other almineally process foods

yeah

and then half way they had a transition period and then they switched they were

yeah

diets which is really cool i wanted

yeah

to really see the difference between who would

oh

sorry i'm going too fast

h

they want to see the difference between the groups

h go

if that would really be because of the food being minimal processed or ultra process

oh

and that's why they put both foots on it's different diets

oh

but also accounted for cateries micro micro

oh

nutrans fiber all that good stuff your same probably took a lot of work as well

m

o actually dialed it in

yes

you know okay so subjects were then fed their breakfast

m

lunch and dinner so the initial meal war

oh

was matched so let's say

oh

like you have your five had cattery breakfast

oh

or lunch whatever everyone that same

oh

mountains basically

oh

they were told to eat as much or as little as they wanted

oh

to and then at the facility they could also get snacks throughout the day drakes

oh

as well

oh

guess what the outcome

a

process food grew gain weight on process food group lost weight

oh

there was no difference in hunger

oh

sounds kind of weird right it's process group ended up eating about five hundred more calories

m yes

carbs and fats

oh

compared to the minima process food group even though

oh

they were fed the initial kind of like same

m

meals because of the actual

oh

food they were eating they ended up

oh

any more once again it comes down to those cateries being higher

m

to kind of recap like can we include that stuff yes sure

yeah

we do need to make sure that you can stick to something

yeah

stick to your their maintenance cateries your caterydefiset or even cirples

m

i

oh

would say because you also don't want to go too fast there

right

so

yeah

once again i think it's totally fine to have this stuff

oh

not that when you eat

oh

process food you're going to gain a bunch of body

yeah

fed all the sudden you know

right

you make it more difficult yeah

and

ah

it's making it more like so if it's it comes down to like are they dominating the diet right and

hm

if they're dominating

yeah

the diet it's the lack of fiber the lack of micronutrients all that which is

right

or the lack the lack of those making those things easier to over consume because there there they taste really good and be they they're not filling right so

oh

you have say for example a doughnut that's three hundred calories okay and then you have a chicken breast that's three hundred calories like which one is going to be which one is going to leave you full which one are you more

yeah

likely to eat more of probably the doughnut right m but still at the end of the day from a psychological standpoint it is not it is not recommended to try and be so rigid and so perfect a like remove all these process foods because then what happened when these process foods are popped in front of you it's going to be so hard to not over indulge on them because you've just restricted yourself so much from it and i work on this with clients all the time all the time

yeah

and i had a client checking with me today and she's just come so far like one of these people who feared food at the beginning and then would over indulge you know if she did have in that same type of thing right and she checked in today and i want to read it because this is like where

yeah

i went back and i ate it and i enjoyed every bit of it oh right so that's who so that's that's a very very good relationship with food knowing that you can have it but you're content you don't necessarily need it right you can say no knowing that tomorrow if you want that cookie you can have it and her whole you know all the rest of her diet she's getting in the nutrient and so she's getting in her protein she's getting in her vegetables and fruits and her micronutrients all of that so

yeah it's about

oh

it's not even about being perfect

m

it's like learning how to

m

include that stuff and being

m

cool with it you know

m right

just

oh

being like okay cool

m

you either feel

m

great and sometimes say you eat something you're like maybe it wasn't worth it but that you still learn from it

right

at wouldn't it just

m

be great to just have the cookie and and the doughnuts

oh

and the burgher and get on with your day

m right like she's in she's in a much better place being able to have the cookies and say no and then be able to have that cookie tomorrow if she wants to verse eating a ton of it because she feels like she can't have it the next day now you're like two thousand

my

calories over what you you know wanted to eat and you don't feel good physically or mentally so would you rather dose it small doses like here and there or have that stress of trying to be so rigid and then end up going overboard i mean and it takes time honestly it really does for people to get to that place and like overcoming that fear like i will dose these fun foods the week you know with people check in the other feeling mentally and like sometimes it

ah

fear of these foods sometimes it can go either way right but when people have a huge fear of these foods it does take getting uncomfortable with incorporating them sometimes and and then eventually they're realizing like there's nothing bad coming out of this you know um it's only improving their relationship with food so it it

yeah

can take a long time but it's worth it

yeah

yeah

yeah it does

oh

take time and

oh

it does take a little bit of work and i feel like

oh

that stuff is almost a reason for people not to get on

yeah

you know sign on with coaching

yeah

or something because they think

oh

a lot of programs kind of are like that

oh

where it's like okay you

oh

need to follow this that's what you're supposed to do good luck now it's up to you and

mhm

if you don't follow it you fucked up like no we need to actually

ah

work together the maros and all

oh

that good stuff like sure that's what we do as well

oh

when we get that check in and when we we find out that you have a struggle or usually we

yeah

kind of notice already from phone calls and you know the on boarding process but like

oh

we get into a conversation and we get to talk about this stuff and the emotional eating

m

and the week ends and the struggles like that's where like that's

m

the magic of coaching like that's where we can figure it

yeah

out and last couple of weeks or the last

m

few weeks after christmas you know

oh

with the chickens and stuff like don't think we're like looking at hey

m

you know did you at your protean that you get your catteries in

m

looking for the lessons learned here i guess what

yeah

like we both prepared

oh

our clients for christmas

yeah

we had a week to week or plan basically we

yes

got into the if them planning guess what people had a great time

h

a perfect no

m oh

i got to be flexible

m

got

like

to be

even like even save someone did say over indulge but they don't feel guilty about it anymore to me that's huge

huge yeah and that's that's what

if they've had like a poor relationship with food before i beat themselves up and all of that they come back to me and they're like well yeah i definitely they say over and alleged i mean that can be that definition can be different you know based on the

yeah

person but if they say yeah i enjoy this i enjoyed that and there's no guilty feelings surrounding it they're not beating themselves up huge win for me

that's the coolest stuff that's the thing that actually matters

yeah yeah it

that's

goes

flexible

it goes

dieting

it goes the other way too right like if someone

yeah

is used to like overeating and nd you know it's something that they're trying to work on an no practice self control like i did have a client is this year you now just practice way more self control and like didn't over indulge and that's a huge one for him right like it goes

yeah

it goes both ways but like that client that didn't over indulge ven working on his relationship with food and again like getting out of this good and bad food mind set and he's incorporated more variety into his nutrition he's incorporating more stuff and what he didn't or it was more like this rigid stuff so that helped him not over indulge actually creating more variety in his day to day so

yeah

yeah different people different scenarios but at the end of the day too rigid is not good going too

flexible

far

neither

either way in my opinion is not the answer i think there's there's not necessarily a balance because we do priority to be the nutrintense foods always but i mean i've talked and you talked about this to like the eighty twenty percent rule um like that's that's a good area to be in yes

yeah i like any twenty i will say

yeah

during a cut i'm a

m

fan of it five like ninny like

yeah

you

you

know

got to reel it

clean

in a bit

whatever you want to call it but simply because it is going to keep you a little bit more full

yes

that still means that that ten per cent and by the way doesn't have to be ten per cent every single day could be eight moments in your week you know you have a little bit but like

a

at means that even in the cart you could do that stuff like you could

m

have some process food to be totally fine

h

and

m oh

the jordan side example you gave like he had

oh

macdonalds every single day like he ate a big mack

m

every single day lost bunch of weight

yeah

it is possible just don't want

m

to have a whole like diets composed

oh

of one to cookies and sugar you know all this good stuff like can have some of it

hm

the context

totally

at the beginning we is the last time you ate one food

oh

like that's your diet like no one does that

no think we're good huh

yeah i think so

oh

guys now that you can eat that stuff and also know that you are still in control

m

what you eat and how much et cetera and even if you

oh

do struggle with that stuff you can still overcome that

oh

but like be open to getting a little uncomfortable and diving

m m

deeper like try to figure out what the route

oh

cost might be cause we also have to be honest with

oh

ourselves and say hey okay now

oh

we got to do something here whether we're goin a do that on our own we're gonna get help

yeah

it what

yeah

i want you to do this

oh

year like this tough like don't let it win

oh

i want to mean like if you're struggling with something like try to figure that ship out that's literally the

oh

only way gotta overcome that you know it's

ah

it's not the food that makes the decisions you know ore in charge

oh

that can mean sucking up a few times but like you can still figure it out

yeah

and think you wanted to add christine

yeah i think that's it

good

h

right

m yeah

thank you for listening as always feel free to drop as a

you

review

know

or a rating

yeah

and we will be back next week

yeah

tartly soon

yeah