It’s been a full year since I made the decision to eliminate ultra-processed food and added refined sugar from my diet. Like many of us, I typically kick off each new year with a resolution to enhance my health, often spurred on by feeling lethargic, tired and bloated after the festive indulgence of December.

However, these lofty goals usually crumble and vanish by February. But 2024 was a different story and I believe that the alterations I implemented a year ago will remain with me for life.

They are sustainable, enjoyable and have taught me a great deal about food and those who produce it. Far from feeling limited or as though I’m denying myself the pleasure of delicious foods, I’ve actually significantly expanded my culinary repertoire and find the process rewarding and enlightening.

Consequently, I’ve noticed several major changes in my life, including:

• weight loss
• finding whole new food and flavour combinations
• exercise is easier
• greater awareness of what goes into our food and how manufacturers get us to overeat.

I’ll delve into each of these in due course, but first, let’s briefly discuss what constitutes ultra-processed food and how I managed to eradicate it from my diet.

What are ultra-processed foods and which ones do we consume most?

The first thing to clarify is that no judgement should be cast on individuals’ food choices. The manner in which we purchase food, our hectic schedules and tight budgets all significantly impact our shopping and eating habits, and it’s entirely understandable.

More manipulative and cynical, however, are the numerous strategies developed by the world’s biggest food manufacturers to encourage us to consume more of their products. These tactics range from savvy marketing and questionable health claims on packaging to the hyper-palatable nature of the food, which entices us to eat increasingly larger quantities.

Some of the most prevalent ultra-processed foods (or UPFs) include:

• packaged bread
• breakfast cereals and granola
• flavoured yoghurt
• chocolate, biscuits and crisps
• energy and granola bars
• carbonated beverages
• microwave ready meals.

For me, the major revelations in that list were granola and flavoured yoghurt. Prior to this year, I ate granola for breakfast every single day, under the impression that it was a healthy choice (or at least healthier than cereal).

I paired it with fruit and flavoured yoghurt, believing I was starting my day on a healthy note. In reality, my breakfast was laden with added sugar and ultra-processed ingredients.

Humans have practised food processing for millennia, crafting staples like bread, butter, cheese and healthier yoghurt (Greek yoghurt, for example). Yet, ultra-processed food takes it to an extreme.

Zoe co-founder and epidemiologist Professor Tim Spector explains: “Plain yoghurt, nothing added, nothing changed, is processed because you are mixing a basic ingredient, milk, with microbes. You are creating something, that is processing. It is when you take it to the next stage… [adding] various starches, emulsifiers, concentrates, artificial sweeteners and flavourings… that same yoghurt becomes ultra-processed. It is that extra step that is the main problem. It is when chemicals that you don’t find in your kitchen are being added to foods that have been stripped of all their goodness… to make it look like food again.”

What are the tell-tale UPF indicators to watch for on your groceries’ ingredients lists?

For those wondering how to identify ultra-processed foods in their shop, Dr Chris Van Tulleken, UCL’s infectious diseases expert, BBC science host and a New York Times bestselling writer, simplifies it: “If it’s wrapped in plastic and it contains at least one ingredient that you don’t typically find in a domestic kitchen, then it’s ultra-processed food.”

Some giveaway UPF words to look out for in the ingredients list on the back of your food are:

• emulsifiers
• stabilisers
• dyes
• flavour enhancers
• lecithin
• xantham or guar gum

How I cut UPF from my diet

Supermarket aisles are brimming with ultra-processed foods, making it seem like an impossible task to avoid them. However, it’s not as intimidating as it appears – and it certainly doesn’t mean subsisting solely on fresh fruits and vegetables. Here’s a snapshot of my approach:

• I gave up eating chocolate unless it was dark chocolate with a high cocoa content (90% or more).
• I avoided all other ultra-processed foods or ingredients, such as supermarket bread, granola or crisps.
• I reduced my red meat intake and completely cut out ultra-processed meat.
• I increased my consumption of legumes (chickpeas, lentils, beans) and nuts.
• I cooked with extra virgin olive oil and used this in place of butter.
• I aimed to eat at least 30 different plants each week.
• I followed guidance and advice from trusted sources, particularly the Zoe Science and Nutrition podcast.

Weight loss

Perhaps the most striking change in my life has been the weight I’ve shed, approximately a stone and a half over the past year (down from 11.5 stone to 10 stone). Consequently, my clothes fit better and I’ve even had to sell or donate some outfits that no longer fit me.

Ultra-processed foods are incredibly calorie-dense. They’re typically high in sugar, salt or unhealthy fats but lack many nutrients.

A recent clinical trial examined the effects of a diet high in ultra-processed foods and discovered that participants consumed around 500 more calories per day than those on an unprocessed food diet, resulting in an average weight gain of two pounds in two weeks.

In a radical self-experiment, Dr Van Tulleken turned his diet on its head by turning 80% of it into ultra-processed food, a diet representative of teenagers in the UK and US, with shocking consequences. He revealed: “I just ate what I wanted, but with 80% of my calories coming from ultra-processed food. I gained a huge amount of weight in one month. I gained so much weight that if I’d continued for the whole year, I would’ve doubled my body weight.”

Venturing into cooking with different foods

The idea of eliminating common dietary staples might seem overwhelming at first. Beyond the typical products, even ready-made sauces and dressings fall under the ultra-processed umbrella, meaning I needed to create dishes from scratch using natural ingredients like spices, herbs, fruits, nuts, legumes and vegetables.

But this has become a happy journey rather than a challenge. I’ve discovered so many new flavour combinations and rely these days on foods I almost never ate in the past, like chickpeas, butter beans, lentils, nuts and Greek yoghurt.

And don’t stress about fat — healthy fats are good for you and you’ll find them in foods like nuts and avocados. They won’t cause weight gain. It’s the unhealthy fats found in processed meats and foods with added sugar that are the problem.

What does my breakfast, lunch, and dinner look like now?

Breakfast: The first meal of the day is typically Greek yoghurt with a variety of nuts such as almonds, Brazil, walnuts, hazelnuts or cashews, seeds like chia, pumpkin or linseed and a mix of fruit including raspberries, strawberries, bananas and blueberries. If not that, avocado on a slice of wholemeal sourdough from a local bakery might be on the menu.

Lunch: Lunchtime sees lentils paired with a selection of vegetables and hummus, often homemade with chickpeas or butter beans. An alternative could be an omelette with onions and peppers.

Dinner: Dinner usually consists of white fish like hake, cod or basa (which is much cheaper than other white fish), or salmon, served with butter beans flavoured with onions, mint and lemon juice.

For those seeking further inspiration for tasty yet healthy meals, why not try this walnut, mushroom and cauliflower ragu, a vegan chilli made with a variety of beans, a homemade hummus or homemade pesto, all of which are simple but delicious.

Exercise is easier

Exercise is influenced by a myriad of factors. Many fitness enthusiasts will tell you that the more you work out, the better you become at it. While this may be true, I haven’t ramped up my exercise routine in the past year. My regimen consists of running whenever possible, typically once or twice a week, and participating in one or two 45-minute circuit training sessions at the gym each week.

Despite not increasing the frequency of my workouts, I’ve noticed a significant improvement in my endurance. In 2024, I achieved personal bests in two half-marathons and two 10K races.

Granted, these aren’t elite athlete performances, but rather those of a middle-aged, perpetually tired father. Nonetheless, I’m quite pleased with my progress.

Understanding what’s in our food

My initial reason for eliminating ultra-processed foods from my diet was to enhance my health and maintain a healthy weight. However, as I delved deeper into the subject, my motivation evolved.

Now, I derive as much satisfaction from not lining the pockets of profit-hungry food corporations as I do from improving my own health.

The marketing strategies and manipulation tactics employed to sell ultra-processed foods are staggering. You won’t find an apple wrapped in flashy, attention-grabbing packaging plastered with bold health claims. Yet, these marketing ploys are commonplace on products like cereals, flavoured yoghurts, energy bars, protein bars, and numerous other ultra-processed foods.

For years, food corporations have been pouring resources into the science of making us crave more, from the sound a packet makes when opened to the texture and irresistible taste of the food that leaves you yearning for another bite. You’re essentially being duped into overeating.

I’m not aiming to strip all joy from eating – but I won’t stand by as my health is exploited for profit by the world’s wealthiest food companies.

I strongly suggest reading Chris van Tulleken’s book Ultra-Processed People for further insight. His 2024 BBC documentary Irresistible is also worth a watch.

The benefits of consuming 30 different plants a week

Eating thirty different plants a week may seem daunting. But why exactly thirty? It’s all about enhancing the health and diversity of your gut microbiome, a community of microbes which experts are increasingly recognising as a crucial foundation of overall health, contributing to a longer, healthier life.

A 2018 study conducted in the USA, UK and Australia revealed that individuals who consumed 30 or more different plants per week were more likely to harbour certain “beneficial” gut bacteria than those who ate just 10.

The number 30 may not seem significant, but it’s not just fruits and vegetables we’re talking about. The list also includes a variety of beans such as butter, cannellini, black, kidney, pinto, grains like oats, quinoa or bulgar wheat, nuts including almonds, cashews, pine nuts, walnuts and pistachios, and seeds like chia, pumpkin or sesame.

Additionally, herbs and spices are counted, and plants like coffee and cocoa that contain beneficial chemicals for your gut microbiome.

You can still enjoy sweet food

Most of us relish the taste of something sweet and giving it up can be challenging. Thankfully, there are plenty of ways to do this while still eating healthily.

For instance, you could whip up a sweet pudding or snack by frying a banana with some honey, which gives the fruit an enticing caramelised colour and appearance. A healthy chocolate mousse can be made from just four ingredients: dark chocolate, olive oil, maple syrup and aquafaba – check out the recipe here. You can also prepare a wholesome granola using natural ingredients – find the recipe here.

One last thing…

While I’ve been stringent in steering clear of ultra-processed foods, you don’t need to be quite so strict to see improvements. Even Zoe, a staunch supporter of avoiding UPFs, merely advises keeping your UPF consumption to less than 15% of your total diet.

It’s inevitable that some UPFs have slipped into my meals on occasion this year, such as when dining out or having limited food choices. So don’t fret over the occasional slip-up – if you feel like you’re making strides, that’s what truly matters.