You might have seen the headlines: “You can double your weight loss by ditching this cancer-causing food from your diet” or “Cutting out one food type can nearly double weight loss, new study suggests.”

• Even I initially fell for it; the promise of doubling weight loss sounds incredible. I was thinking of tens of pounds, just from the headlines alone.

But when you look into what the study actually found, the reality is much more nuanced than those eye-catching headlines suggest.

On a recent episode of the Consistency Project podcast, we discussed this study on ultra-processed foods and weight loss, and the real lessons are much more valuable than any clickbait promise.

What the Study Actually Found

The UK study tracked 55 overweight participants through two eight-week diet phases. Half of the participants began with minimally processed foods, while the other half started with ultra-processed foods, and then they switched (called a crossover design).

• The results? The minimally processed diet resulted in a 2% weight loss, while the ultra-processed diet led to a 1% weight loss.

When you translate those percentages into actual pounds, we’re talking about a four-pound loss versus a two-pound loss over eight weeks. That’s just a two-pound difference that got turned into “double your weight loss.” Yes, the headlines are “true,” but probably not as dramatic as you might think.

The example of this study offers four crucial lessons that every CrossFitter should understand about nutrition headlines, ultra-processed foods, and sustainable eating.

Lesson 1: Relative Comparisons Don’t Tell the Whole Story

“Double the weight loss” may sound massive, but it’s actually just two extra pounds over two months.

• The truth is, if the headline had said “Minimally processed food diet beats ultra-processed food diet by two pounds” or “Minimally processed food diet results in four-pound weight loss,” you and I probably wouldn’t have seen it multiple times across different outlets. It just wouldn’t have gotten that attention.

Always ask: What are the actual numbers? How much are we really talking about? Headlines using terms like “double,” “triple,” or “cut your risk in half” are meant to grab attention, not to tell you whether the differences really matter. Remember, they write headlines to capture your attention, not to give you the full story.

Lesson 2: Following Basic Guidelines Works

Here’s what surprised me most about this study: even the “ultra-processed” diet wasn’t just pizza and candy. Both diet groups had to meet UK dietary guidelines, which include getting enough fruits and vegetables, adequate fiber, and limiting saturated fat, added sugar, and salt.

Looking at the sample menus, I initially couldn’t tell which diet was minimally processed and which was ultra-processed.

• The minimally processed group might have whole almonds, while the ultra-processed group had a Larabar. One had chicken on salad with whole wheat bread, the other had a ready-made chicken salad wrap.

Following basic dietary guidelines, even with some processed convenience foods included, yields results. This fact, much to social media chagrin, illustrates that the dietary guidelines are actually quite good (in the US, too!). It also suggests that a moderate intake of ultra-processed foods can be part of a healthy diet.

Lesson 3: Calories Drive Weight Loss, Not Food Categories

This study confirmed what we often see in controlled research: people consumed more calories on the ultra-processed diet (which explains why they lost less weight), but it wasn’t the processing itself that caused weight gain. It’s the amount (more calories) that made the difference.

• Ultra-processed foods tend to be more calorie-dense and less filling, so we naturally eat more of them. But you can still overeat on “clean” foods like almond butter, grass-fed beef, and avocado.

I don’t want ultra-processed foods to become the new boogeyman like sugar did. Yes, we should cut back on highly processed foods. But don’t let the fear of processing stop you from having that post-workout protein bar when it fits your calorie needs and supports your training.

Lesson 4: Real-World Sustainability Matters Most

Here’s the sobering reality: fewer than 0.1% of UK adults actually follow their dietary guidelines. In the US, it’s less than 10%.

• Even in this study, where participants lost weight and felt full on both diets, they rated the “healthier” minimally processed diet only 5-6 out of 10 for taste and sustainability.

These stats suggest that perfect nutrition on paper is irrelevant if people can’t maintain it long-term. The best diet is the one you can actually follow while living your life, training hard, and enjoying food.

This is why, in practice, we see many different diets “work.” The truth is that lowering calories leads to weight loss, but there are many ways to do that. The method that works best for you is the one you should stick with.

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EC Synkowski hosts the Consistency Project podcast, from which this article was adapted. She’s a CrossFit L4 Certified Coach, a Certified Nutrition Specialist®, and creator of the Three Pillars Method app.

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