If you eat less, exercise more, and still see little change on the scale, many factors may be involved. A controlled NIH study on highly processed foods showed that participants consumed more calories on average and gained weight while following an ultra-processed diet, while they lost weight on a minimally processed diet. View the study on PubMed

Additives and the Gut Microbiome

Frequently discussed additives include emulsifiers, which improve the texture and shelf life of packaged foods. In a randomized controlled human feeding study, carboxymethylcellulose, a common emulsifier, was associated with changes in the gut microbiota and metabolome. View the human study on PMC

Animal and laboratory studies on emulsifiers are also cited as a reason to investigate this topic further. However, the findings should not be read as automatically predicting the same effect for every person. View the Nature study on PMC

Refined Oils in the Context of Processed Foods

Refined vegetable and seed oils are common in snacks, ready-made meals, and restaurant products. The evidence on omega-6 fatty acids alone is nuanced: a systematic review of randomized studies found no clear increase in classic inflammatory markers from linoleic acid in healthy adults. Therefore, the overall dietary pattern is often what matters, not just a single ingredient. View the systematic review

The Paradox of Some “Diet” Products

Products containing sucralose, aspartame, or acesulfame-K are often used by people who want to reduce sugar. However, observational data and meta-analyses report associations between artificially sweetened beverages and obesity risk; such studies show associations, but on their own they do not prove cause and effect. View the meta-analysis

What Nutrition Experts Often Recommend

Many professionals advise choosing unprocessed or minimally processed foods more often: vegetables, fruits, legumes, protein sources, whole grains, and simple ingredients. Some research also examines plant polyphenols and other bioactive compounds in relation to body fat, glucose metabolism, and inflammatory markers. These findings are interesting, but they do not replace medical or nutritional guidance. View the review on polyphenols

The following presentation is sponsored marketing content. It explains which everyday ingredients some people reduce and which alternatives they consider as part of a weight management plan.