Ultra-Processed Food Swap
Replace one daily ultra-processed anchor food with a minimally processed alternative you still enjoy.
Dosage & Timing
Evidence Strength
5/5 — Very StrongA controlled feeding trial found ultra-processed diets increased calorie intake and weight gain.
Overview
Replace one daily ultra-processed anchor food with a minimally processed alternative you still enjoy.
How To Do It
Step 1
Identify one daily packaged snack, breakfast, or convenience meal.
Step 2
Choose a minimally processed replacement with protein or fiber.
Step 3
Keep the replacement visible and easy to grab.
Step 4
Evaluate cravings, hunger, and energy after 14 days.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain↗
Ultra-processed diets increased ad libitum calorie intake and weight gain compared with unprocessed diets.
Primary Literature
Measurable Outcomes
Related Protocols
Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
Fiber Ramp
Increase fiber gradually using beans, oats, berries, vegetables, chia, or psyllium to avoid GI backlash.
Protein Breakfast Anchor
Start the day with a protein-forward breakfast to improve satiety and distribute protein more evenly.
Plate Method Default
Build default meals around half plants, one palm of protein, slow carbohydrates, and a healthy fat.