In a world where quick meals and convenience often take priority, it’s easy to forget how much the food we consume impacts our health. But Steffan Rhys, a journalist for Wales Online, decided to make a bold change in his life by cutting out something many of us indulge in regularly: ultra-processed foods. The results? A significant weight loss of 5 kilograms in just two months, all by removing one key food group from his diet. Here’s how he did it and why his approach is a game-changer for anyone looking to make lasting health changes.
Simplifying His Diet for Better Health
Steffan’s decision to cut out sugary snacks and ultra-processed foods wasn’t just about shedding weight—it was about reclaiming his health. He realized that many of the foods he was consuming were contributing to sluggishness and weight gain, so he made the conscious choice to remove them.
“I was shocked by how much my health improved after making these changes. The key was realizing how much of what I was eating wasn’t even real food anymore,” Steffan said. He didn’t have to follow a strict “clean eating” regimen—he didn’t feel like he needed to only eat fresh fruits and vegetables. Instead, he focused on consuming foods that were minimally processed, leaving behind the heavily refined options that fill supermarket shelves.
What he found was that by simply opting for less processed versions of foods, he was able to feel fuller for longer, reduce cravings, and ultimately lose weight. “You don’t need to completely overhaul your diet,” he notes. “It’s about making smarter choices with what’s available.”
The Dangers of Ultra-Processed Foods
Many people don’t realize that even common foods like bread, butter, and cheese are considered processed. While they may not be classified as “ultra-processed,” they still undergo changes to make them more convenient or shelf-stable. However, it’s the ultra-processed foods—those loaded with artificial ingredients like emulsifiers, sweeteners, and preservatives—that can be problematic.
According to Professor Tim Spector, a genetic epidemiologist at King’s College London, it’s not the fact that food is processed that’s the issue, but the extent of the processing. “An ordinary yogurt, for example, is transformed simply by mixing milk with microbes to make something new. But when you add starches, sweeteners, and artificial flavors, it becomes ultra-processed, and that’s where the problems start,” he explains.
Professor Spector warns that these additional ingredients are often chemicals you’d never find in your own kitchen. “It’s these additives that strip foods of their nutritional benefits and make them resemble food again. The problem lies in these extra steps of processing, which we can easily avoid.”
A Healthier Approach: Moderation Over Elimination
Steffan’s approach wasn’t about eliminating all processed foods—rather, it was about moderation. “I swapped out the ultra-processed versions for healthier, more natural options,” he explains. For instance, instead of reaching for pre-packaged snacks or meals, he started choosing simpler versions that still fit into his lifestyle. He found that focusing on less processed meals helped him maintain a balanced diet without sacrificing convenience.
“It’s easy to get overwhelmed by what’s considered ‘healthy’ or ‘clean,’ but for me, it was about finding a balance that worked for my routine. It wasn’t about perfection, but about making better choices,” Steffan shared.
The Results Speak for Themselves
In just two months, Steffan saw impressive results. He lost 5 kilograms, but more importantly, he felt more energized and healthier overall. His transformation wasn’t just physical—it was also a mental shift. He stopped seeing food as the enemy and started enjoying meals that were both satisfying and nourishing.
This isn’t just Steffan’s success story; it’s a reminder that small, sustainable changes can lead to significant health improvements. By simply cutting out ultra-processed foods and focusing on simpler, healthier meals, anyone can experience benefits—whether they’re looking to lose weight or just feel better.
If you’re considering a diet change, remember Steffan’s advice: you don’t need to make drastic, all-or-nothing changes. A little bit of mindfulness in choosing your food can go a long way, and it might just be the key to a healthier, more sustainable lifestyle.
