A new study from Drexel University has shown that people can significantly reduce their intake of ultra-processed foods (UPFs) with the right support—leading to weight loss, lower calorie intake, and improved mood.
The research, published in Obesity and Science Practice, tested a two-month program designed to help participants cut back on these highly processed foods, which are linked to an increased risk of chronic disease and early death.
The Problem with Ultra-Processed Foods
UPFs—such as chips, candy, sugary drinks, and packaged snacks—contain little to no naturally occurring ingredients. They are designed to be highly addictive, making it difficult for people to reduce their consumption.
Despite their negative health effects, U.S. dietary guidelines do not specifically mention reducing UPF intake, and most weight loss programs focus on calorie counting rather than cutting out processed foods.
“Reducing UPF intake can be extremely difficult because the food industry wants us to be hooked on UPFs,” said lead researcher Dr. Charlotte Hagerman. “These foods are designed to be ultra-delicious, convenient, and cheap, and they are constantly advertised on our TVs, phones, and roadside signs.”
The Study: A Two-Month UPF Reduction Program
To address this challenge, the research team developed an eight-week intervention targeting the unique difficulties of reducing UPF intake. The program included:
- Education on UPFs – Participants learned to identify UPFs and understand their harmful effects.
- Mindfulness and craving management – Techniques to cope with cravings and withdrawal.
- One-on-one meal planning – Helping participants create healthier meal plans.
- Household food environment support – Involving a household member to improve food choices at home.
- Financial assistance – Participants received a $100 grocery store gift card to help them buy healthier foods, like fresh fruits and vegetables.
Impressive Results: Cutting UPFs in Half
The study included 14 adults who were overweight or obese and regularly consumed at least two UPF items per day. After two months, participants cut their UPF intake by nearly 50%, both in terms of calories and total UPF consumption. Additional benefits included:
- Daily calorie intake dropped by over 600 calories
- Sugar consumption declined by 50%
- Saturated fat intake fell by 37%
- Sodium intake decreased by 28%
- Participants lost an average of 7.7 pounds
Interestingly, the study found no significant increase in fruit and vegetable consumption, suggesting that additional strategies may be needed to encourage people to eat more whole foods.
Beyond Weight Loss: Improved Mood and Energy
In addition to the measurable health improvements, participants reported better mood and increased energy levels. Feedback from interviews showed high enthusiasm for the program, with many noticing positive changes in their well-being.
“The findings suggest that people can reduce their ultra-processed food intake if given the proper tools,” said Dr. Hagerman. “And the results show that reducing UPF intake leads to meaningful health improvements—such as weight loss and better mood—in as short as eight weeks.”
What’s Next?
While the sample size was small, the success of this pilot program suggests that a larger study could confirm these findings. The research team plans to test the intervention on a larger group to evaluate which aspects are most effective and whether the program works for different populations.
This study highlights that reducing UPF intake is achievable with the right support and can lead to significant health benefits in a short time. As awareness grows around the dangers of ultra-processed foods, interventions like this could become an essential tool for improving public health.
The research findings can be found in Obesity Science & Practice.
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