Why Cutting Ultra-Processed Foods Can Change Your Health (& How to Do It Even With a Busy Life)

Jamie Ehling
Oct 16
3 min read

You have probably heard the term ultra processed foods. They are everywhere — in vending machines, drive throughs, packaged snacks, and even some foods that appear healthy at first glance. What many people do not realize is that they can quietly hurt your health, energy, and ability to recover after workouts.

This post will walk you through what ultra processed foods are, how they affect your body, and how you can start removing them from your routine without feeling restricted or stressed.

1. What Count's as Ultra Processed Foods

Processed foods is a term you've probably heard everywhere, but do you actually understand what it is? Ultra processed foods are made using many artificial ingredients such as preservatives, colors, flavor enhancers, and refined sugars. They go through multiple industrial steps to extend shelf life and make them taste more appealing.

Examples include most chips, sodas, frozen meals, candy, fast food, and many energy or protein bars that come in wrappers.

They are very different from whole foods like fresh vegetables, fruits, lean meats, and whole grains. Those foods contain nutrients your body actually needs to perform well and recover from training.

2. How They Affect Your Health

Eating a large amount of ultra processed foods can create several long term issues, especially as we age.

Increased inflammation
Rapid spikes and drops in blood sugar levels
Lack of vitamins, minerals, and fiber
Disrupted gut health from artificial ingredients
Hormonal imbalances that make it harder to lose fat or build muscle
Slower recovery after workouts

Several studies, including those mentioned by the New York Times, have shown that cutting back on ultra processed foods can improve weight, blood pressure, and overall energy. Research from organizations like Harvard Health and the National Institutes of Health supports this as well.

3. Simple Ways to Cut Back

You do not need to completely overhaul your diet in one day. The goal is to make small, realistic changes that fit your lifestyle.

Start by finding your biggest culprits. Write down what you eat for three days. Highlight the foods that are clearly processed. Many people find that only two or three items make up most of the problem.

Meal prep inspiration — Meal Prep Ideas for getting rid of ultra processed foods

Swap one thing at a time

Replace chips with a handful of almonds or mixed nuts
Switch soda for sparkling water with lemon or fruit slices
Trade protein bars for Greek yogurt and fruit
Choose simple cooked meals over microwave dinners

Prep simple meals aheadYou do not need to spend hours cooking. Roast vegetables, cook a few servings of chicken or fish, and keep easy options in the fridge. When your schedule gets busy, you will already have good food ready.

Use smart convenienceFrozen vegetables without sauce, canned beans, and cooked grains are quick and still healthy.

Stay flexibleYou do not need to avoid every processed food forever. Allow room for social meals or travel days. What matters is consistency, not perfection.

4. What You Will Notice

When you cut down on ultra processed foods, most people start to feel improvements within weeks:

More steady energy throughout the day
Fewer sugar cravings
Better digestion and less bloating
Improved mood
Faster recovery from workouts
Better body composition over time

Your body performs better when it gets real nutrients instead of additives and sugar.

5. How Leaner Fitness Approaches Nutrition

At Leaner Fitness, we teach clients to make lasting nutrition changes, not short term restrictions. Our coaching focuses on creating realistic strategies for busy professionals who want to look and feel their best.

Our process includes: