A simple diet change could mean 330 fewer calories a day

Collection of unprocessed foods, including rocket, avocados, tomatoes, and peppers — (Image credit: Getty Images)

When it comes to sustainable weight loss, simple swaps are the answer - and new research has just added to the ever-growing list of evidence.

Consuming whole foods like fruit and vegetables triggers our brain to want more of them, rather than higher-calorie, processed foods.

The Bristol team investigated further and found that participants appeared to be filling up on nutrient-rich foods rather than energy-dense, higher-calorie foods such as rice, meat and butter. The researchers recognised this behaviour as nutritional intelligence or “micronutrient deleveraging”, which leads people to make smarter decisions when presented with wholefoods or processed alternatives.

Lead author Jeff Brunstrom, professor of experimental psychology at the University of Bristol, said: “It’s exciting to see that when people are offered unprocessed options, they intuitively select foods that balance enjoyment, nutrition, and a sense of fullness, while still reducing overall energy intake. Our dietary choices aren’t random – in fact, we seem to make much smarter decisions than previously assumed, when foods are presented in their natural state.”

Eating fewer calories doesn’t mean you have to be on a strict and restrictive diet with small portions. Vegetables and fruit are fibre-rich foods, and second to protein, fibre is the most filling macronutrient.

Making small changes to what you’re choosing to eat can help with weight management if that’s your goal, and general health and wellbeing, while still tasting delicious.

Prof Brunstrom says: "Overeating is not necessarily the core problem. Indeed, our research clearly demonstrated that consumers on a wholefood diet actually ate far more than those on a processed food [diet]. But the nutritional make-up of food is influencing choices, and it seems that UPFs are nudging people towards higher calorie options, which even in much lower quantities are likely to result in excess energy intake and in turn fuel obesity."

Kat Storr has been a digital journalist for over 15 years after starting her career at Sky News, where she covered everything from world events to royal babies and celebrity deaths. After going freelance eight years ago, she now focuses on women's health and fitness content, writing across a range of UK publications.

From perimenopause to the latest fitness trends, Kat loves researching and writing about it all. She's happy to give any fitness challenge a go and speaks to experts about wellbeing issues affecting people every day.

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