We have all heard the outdated rule: “Eat less to lose weight.” However, a study published in January 2026 in The American Journal of Clinical Nutrition by researchers from the University of Bristol has shattered this myth.
It turns out the secret lies not in the quantity of food, but in its structure. Scientists have uncovered a surprising fact: you can eat larger volumes of food and still lose weight. How is that possible?
57% More Food, 330 Fewer Calories: How the Math Works
The study found that people who prioritize whole, minimally processed foods consume about 57% more food by weight compared to those who rely on ultra-processed foods (UPFs).
But here’s the most fascinating part: despite eating larger portions, they consume an average of 330 fewer calories per day. This means you feel full, while your body avoids storing excess fat.
“Micronutrient Depletion”: Why Our Instincts Are Being Fooled
Scientists explain that humans have a natural nutritional instinct. When we eat natural foods—such as fruits, vegetables, and whole grains—our brains quickly receive satiety signals thanks to vitamins, minerals, and fiber.
So what happens with ultra-processed foods like chips, sweets, and ready-made meals? A phenomenon known as “micronutrient depletion” occurs. Artificially added vitamins combined with high calorie density mask the real nutritional value, causing us to eat more than we need while remaining cellularly undernourished.
At the same time, maintaining good health also depends heavily on adequate vitamin intake, which you can find through our international marketplace:
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