BREAKING: Landmark New Study on Weight Loss and Ultra-Processed Foods with Dr. Samuel Dicken

Optimal Protein Podcast with Vanessa Spina

Vanessa Spina

Fitness, Health & Fitness, Nutrition

4.5 • 758 Ratings

🗓️ 25 August 2025

⏱️ 82 minutes

🔗️ Recording | iTunes | RSS

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Summary

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In today’s episode, Vanessa sits down with Dr. Samuel Dicken, Research Fellow at University College London’s Centre for Obesity Research and lead author of the UPDATE Trial — the longest and most rigorous clinical study to date comparing ultra-processed (UPF) vs. minimally processed (MPF) diets.

This landmark trial revealed a game-changing finding:

👉 Even when calories, protein, and nutrients were matched to healthy eating guidelines, participants eating minimally processed foods lost twice as much weight, significantly more body fat, and experienced fewer cravings than those on ultra-processed foods.

We dive deep into:

Why food processing level impacts fat loss and body recomposition beyond calories
How minimally processed diets preserve muscle while reducing fat mass
The role of appetite hormones (ghrelin, GLP-1, PYY) and the thermic effect of food in regulating intake
Dr. Dicken’s Lancet cohort study linking ultra-processed foods to a 17% higher risk of diabetes per 10% increase in diet share
Practical food swaps to maximize satiety per calorie and overcome cravings
Where “better” processed foods (like whole-grain breads and fermented dairy) fit into the picture
How minimally processed diets compare with — and complement — GLP-1 weight-loss medications

If you’ve ever felt like you eat “healthy” but still struggle with fat loss, this episode uncovers why the quality and processing level of your food may matter as much as the nutrients themselves.

Connect with Vanessa on Instagram @ketogenicgirl

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

Transcript

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0:00.0	Welcome to the Optimal Protein Podcast. I'm Vanessa Spina.
0:05.7	Hello, my friends, and welcome back to the Optimal Protein Podcast. I'm your host, Vanessa,
0:11.1	and today we're diving into a fascinating conversation with Dr. Samuel Dickin,
0:16.3	research fellow at University College London's Center for Obesity Research. Now, he is the lead author of a
0:23.3	groundbreaking landmark study, the update trial, the longest clinical study to date,
0:29.9	testing ultra-processed versus minimally processed diets, and designed to meet official healthy
0:35.6	eating guidelines. His findings show that even when calories
0:39.4	and nutrients are matched, minimally processed foods drive twice the weight loss, greater fat loss,
0:46.4	better body recomposition, better appetite control, and fewer cravings compared to ultra-processed
0:52.8	foods. On today's episode, we are unpacking all the science behind why processing level matters
0:58.7	for both fat loss, body recomposition, and metabolic health, the role of appetite hormones
1:04.3	and food structure, and what practical swaps you can make to achieve lasting results.
1:10.6	I always love talking about my favorite
1:13.3	kinds of minimally processed foods or what staples to have in your kitchen. And he also provides
1:19.1	a super helpful guideline as to what to look for when you are looking at the ingredients in a package,
1:27.2	what to look for in terms of the calories and grams. We're going to look for when you are looking at the ingredients in a package, what to look for in terms of
1:29.4	the calories and grams, which will help you just instantly know if this is a health food or
1:36.0	potentially not. We also discuss his large-scale European cohort study linking ultra-processed
1:42.1	food to diabetes risk, how much or not this is actually related
1:46.5	to fat mass gain, and how these insights fit into the bigger picture alongside things like
1:53.0	pharmaceutical weight loss drugs. So if you've ever wondered why some diets feel effortless
1:58.6	and others feel like an absolute battle of willpower.
	...

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