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In today’s episode, Vanessa sits down with Dr. Samuel Dicken, Research Fellow at University College London’s Centre for Obesity Research and lead author of the UPDATE Trial — the longest and most rigorous clinical study to date comparing ultra-processed (UPF) vs. minimally processed (MPF) diets.

This landmark trial revealed a game-changing finding:

👉 Even when calories, protein, and nutrients were matched to healthy eating guidelines, participants eating minimally processed foods lost twice as much weight, significantly more body fat, and experienced fewer cravings than those on ultra-processed foods.

We dive deep into:

Why food processing level impacts fat loss and body recomposition beyond calories
How minimally processed diets preserve muscle while reducing fat mass
The role of appetite hormones (ghrelin, GLP-1, PYY) and the thermic effect of food in regulating intake
Dr. Dicken’s Lancet cohort study linking ultra-processed foods to a 17% higher risk of diabetes per 10% increase in diet share
Practical food swaps to maximize satiety per calorie and overcome cravings
Where “better” processed foods (like whole-grain breads and fermented dairy) fit into the picture
How minimally processed diets compare with — and complement — GLP-1 weight-loss medications

If you’ve ever felt like you eat “healthy” but still struggle with fat loss, this episode uncovers why the quality and processing level of your food may matter as much as the nutrients themselves.

Connect with Vanessa on Instagram @ketogenicgirl

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

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