Diet revolution: Researchers discover way to eat more but not gain weight

A new study by scientists at the University of Bristol in the UK and American nutrition experts shows that following a diet full of whole and minimally processed foods can lead to a person eating significantly more food by weight, but at the same time consuming significantly fewer calories than a diet based on ultra-processed foods (UPFs).

The findings of the study were published in The American Journal of Clinical Nutrition.

In a revised analysis of data from a large clinical trial, scientists found that participants who followed the whole-food diet consumed about 57% more food by weight, but received an average of 330 fewer calories per day.

Such a combination seems paradoxical, but it sheds new light on the mechanisms of human eating behavior.

The authors of this study suggest that when eating whole foods, a person instinctively chooses foods rich in vitamins, minerals, and fiber—first of all, fruits and vegetables, which create a feeling of satiety without significantly increasing the energy value of the diet. In particular, the participants ate a large amount of fruits and vegetables, which helped them get the necessary micronutrients without calorie overload.

In contrast, the highly processed foods that are so abundant in the modern food environment often contain both a high energy density and additional vitamins—through fortification, which can mask the calorie content and promote the abuse of high-energy foods even in small portions. Researchers call this phenomenon the “micronutrient disarmament,” where the simultaneous consumption of foods high in calories and micronutrients disrupts the natural balance between satiety signals and nutritional value.

The aforesaid study’s findings highlight that it’s not just calories that matter, but also the quality of food—the combination of nutrients, the texture of food, and its impact on a person’s eating behavior. Such an approach supports the idea that there is a unique “food instinct” that helps people choose more balanced foods when they are available in their natural form, but that this instinct can be suppressed by the modern culture of processed foods.

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