I switched to an ULTRA-Processed Diet for a week
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- Опубликовано: 1 фев 2025
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My Instagram: / natacha.oceane
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Hey my friends! This week, I wanted to experience the switch to a 60% dietary share of ultra-processed food, which is the average share of ultra-processed foods in the USA and the UK and more countries soon. I tried some incredible food and learnt so much about how to make whole food diets, exercise and staying healthy feel more accessible!
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Here are some of the references I used for the video:
pubmed.ncbi.nl...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
onlinelibrary....
www.sciencedir...
www.sciencedir...
pubmed.ncbi.nl...
world.openfood...
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www.ncbi.nlm.n...
I don't say this often but those doughnuts?!?! What?! 🤯 You guys, if you are ever in LA the place is called The Donut Man in Glendora and it is a (Olympic weightlifting type) strongggg recommend from me 💪
I hope you enjoy hanging out together ♥ My week since filming has been back to my regular way of eating and exercising, no 'fix-ups' or 'undoing' anything! 😘
I haven’t seen You but as soon as you showed that strawberry donut I was like aw yeah we’re going to Donut Man! Life changing, that place. Absolutely life changing. Lol
I got so excited when you guys went there! I've lived near Glendora my whole life and it's a legendary place.
I loved that you went back to say how much you liked the doughnuts. I also always enjoy expressing my love for certain things to the makers :)
Love this, gratitude for sharing & including the research.
Exercising will be increasing your dopamine which will be decreasing your carving for processed foods?
If so you can't say I want to see why these foods are so addictive… (only at 5.12 btw)
i love that this wasn’t a body-focused video about gaining weight/fat. we should all be putting emphasis on how we feel and how our food can act as fuel! thank you natacha!
I agree, I really like where she’s coming from with her idea
"I didn't ask for sugar / I don't think it's a choice" THIS is our issue lol
I'm from new zealand and when I was in the US the bread was a shock to me cause it tasted sweet - even the bread in the US is more fuil of sugar
Agree! I'm from Russia and when I lived in the US I was constantly surprised how sweet savoury foods are
@@abi8148 Many foreigners say this. Our food is toxic. I'm sorry.
@@hannahwalmer1124 don’t be sorry. It’s not our fault. It’s the food industry. It’s just sad we’re constantly subjected to it and wondering why we feel the way we do.
@@helenalimo3133
Yes, people buy the food, but the companies producing the food are to blame, especially when they lie and boast about nutrition all while keeping consumers in the dark about the actual ingredients of their product. If people from foreign countries come to America and say, “wow your food is full of sugar and grease etc.” and we’ve grown up with it that way, not knowing any better, not knowing there was another way that other countries do it, how can you sit and blame those people?
Would love to see a Science Explained on alcohol and how it affects overall health, athletic performance, and if there’s any differences in the above two depending on the alcohol. Great video as always!!
Good idea!
oooooooo yess this would be interesting 🤔
I'd LOVE this
Alcohol is poison do you really need more evidence? My view is anything you would not give to a kid must be bad
Excellent idea!
I would love to see you try this again with processed “healthy” foods. Like sugary granola, yogurt, etc.
Oh your comment helped me, I was trying to determine where my breakfast cereals/muesli and yogurt fall on the processed Scale
yogurt has natural sugar tho? unless your talking about flavored yogurt
yes!!
That would be a great video! There’s barely a difference. Yoplait yogurt for example, you may as well have ice cream lol way too much sugar
Is yogurt considered healthy?
Mario intimidated at the drive thru is all of us. Also about sugar in the U.S., "I don't think it's a choice" is so accurate. My stomach is hurting for you just watching this!
The "I don't think it's a choice" KILLED me!!!!
I recently went to a McDonald’s drive thru for the first time for an iced coffee and they added sugar to it without me asking. I couldn’t even drink it for how sweet it was. He’s so right.
it should be a choice haha 😂
It’s so true. I live in the US and even just cutting out processed sugar (so keeping fruit, healthy sugar etc) is pretty hard. Processed sugar is in SO many foods here.
For me it’s a vicious cycle of going for easy, processed foods because I have no energy/feel depressed/tired lethargic, and then those same foods causing that lethargy and lack of energy/depression. I am now making a conscious effort to remind myself that healthy foods will make me feel better in the long run and give me the energy that I miss!
I totally understand, I experienced the exact same thing and really realised how strong and self-reinforcing that cycle is! You’re doing great Kaileigh 🤍🤍
Same for me!! And coffee has the same cycle too
Only if youre fat
i know u commented this a year ago but omg this perfectly describes my struggle. I struggle so bad with my mental health and fatigue problems. I wish healthy low cal meals were as readily available and easy to buy as mcdonalds is.
You could look into frozen veggies, instant rice and frozen meats that you can just heat up or put in the oven/airfryer or you could buy pre cut veggies
I’m so thankful that you don’t label foods as good or bad! I often find influencers food focused content very triggering but you always manage to make it educational, inspiring and fun
nah I'm not about that and I don't think creators should claim to be more knowledgeable about food than Registered Dieticians who wouldn't do that (unless they have some seriously heavyweight credentials specifically in Dietetics, but that's very much the exception). And anyway, reducing food to one-dimensional micro and macronutrient profiles misses a lot about food and what it is and does for us as humans. All my love and big hugs!
yesss! I so agree this this!
I loved how she humbly accepted and enjoyed all the different types of food she ate during the week and didn't turn her nose upon them. Interesting to watch!
Did we watch the same video?
@@sierrafarnum9689 she looked like she enjoyed them to me. what did you see?
@@lania3717 yeah she enjoyed them but I got the vibe she disapproved eating them and mentioning her lack of fullness
@@powerlifting1012 @PowerLifting 101 I don't disapprove of eating them at all! There's a lot of nuance: convenience, pricing and taste all factor in and are very significant variables in most people's contexts, and there are more reasons than that as to why a good chunk of the foods I eat on my typical way of eating would be categorised as ultra-processed. If I disapprove of anything, I do feel frustration that UPFs may be the only option realistically available for growing portions of the population who may really want a great choice set but don't have that luxury (back to the convenience + pricing components) but it's not my place or anybody else's to approve or disapprove of food choices.
@@powerlifting1012bcs she wasn’t full. It was very calorie dense while being not filling at all
Thank you for sharing this video, and for saying at the end, "I will still continue eating ultra-processed foods in moderation," and not labelling these foods as "bad." I'm currently in recovery, and it's been difficult allowing myself to reintroduce foods into my diet, and feel okay with it. This couldn't have come at a better time. Thank you, Natacha! You're the biggest reason I started reading more evidence based information on fitness and health, and following registered dieticians and nutritionists. 💞
hey beautiful! Of course! I really don't buy the whole good vs bad labelling honestly, I think it reduces food way too much to just a micro- and macronutrient profile which is a massive oversimplification and misses a lot of what food does for us. I just think that asking what way of eating today will make me feel happy, strong, fulfilled and also like I enjoyed life in 10 years time is a good starting point (:
I am proud of you for your journey and for believing in yourself. I believe in you and know you're going to do a great job ♥ I am sending you all my love and am really happy to read your message and to hear that you're feeling more comfortable!
I wish you well in your recovery!! I found that the more I learned about the actual science behind how our bodies work, the less afraid of food (and rest) I became!! All of these magazines that I saw growing up saying "try this one weird thing to lose weight" and "8 fat burning foods" and all that nonsense had me thinking that our bodies are like these magical, mysterious things that require the perfect magical foods, and if you eat the evil, bad foods, you will become inexplicably fat. Not understanding how food actually works made me just scared of everything. I so appreciate people like Natacha, and also Jordan Syatt who have educated me and made me see that there is nothing to be afraid of.
@@natachaoceane Thank you so much! This means everything to me! I'm screenshotting this comment to keep pushing forward despite the discomfort 💖
@@flyingskyhighify Thank you! I wish you luck on your journey too! 💞 I completely agree. Misinformation is everywhere in social media, and I spiralled because of how little I knew about food. I'm so grateful for Natacha and other registered dieticians for pointing me to a diet that's inclusive and not restrictive. I'm definitely not there yet, but it's so lovely knowing people like yourself are on this journey too. 💞
yessss I agree! got to eat in moderation and you've got this and will recover! 🤗
this was such an intereseting take on an unhealthy food challenge, because you didn't show how eating too MANY calories may be an unhealthy thing, but you instead showed the importance of the TYPE of calories in a diet, regardless of caloric intake, and people sometimes forget that's just as important. if not more.. thank you for this video
This is such a great way to show how easy it is to overeat when you have a highly processed diet, you never feel full and if you do you feel hungry again after an hour or two
Good point
Yep it either makes me feel tired and kills my appetite, or it makes my hungry again -> hunger pangs lead to feeling grouchy
This is a great reminder that it’s not always the caloric “number”, but instead quality of food that we should be focused on. Its refreshing to hear you comment on the fact that a lot of these foods aren’t filling even though being calorically dense. Your videos are always the best💕
My diet isn’t SUPER processed but not super whole either. I think this made me realize how if I just try a little harder I could feel that much better
same, I thought I wasn’t doing too bad but this made me realise I can do a little more to feel more energized and motivated!
But also everything in moderation, balance is key for a healthy lifestyle
sameee
I love that this wasn’t focused on a weight experiment but an overall health and feeling experiment.
Just when I were deliberating going to the gym or not, this’ll be perfect to get me motivated!! Her content never fails to remind me how much joy there is in fitness
there really is, as long as it's making you happy you're doing it right! ♥ I hope you have a fun, feel-good session if you go for it!
Omg me too!! The DOMS is real today 😅 but hey nothing wrong with a brisk walk :)
aww this is a really sweet comment
I swear, I never comment on youtube, but now I need to: you guys are INCREDIBLE. It's such a sincere PLEASURE to watch your videos. There are always great, informative content + positive, embracing, sympathetic vibes. Authentic love - not romanticizing at all, just stress a fact - nourishes our identities (= connection), creativity too...you are an example!
Congratulations, honest respect!:))
Honestly this is so eye opening. Just realizing how many calories are packed into 1 order of something. Completely understandable how people gain weight now from eating so many processed foods. It's not a lot of food, so you keep eating, not realizing how many calories you are consuming. ho boiii thank you for this! Hope your stomach isnt dead hahaha
Yes exactly! People are confused as to why they’re gaining but processed foods are PACKED with calories and are not filling at all, so then they get hungry again and consume MORE calories
I have colleagues who do Slimming World and Weight Watchers yet can't lose weight. Despite eating less calories, I'm still yet to be convinced about CICO especially when I see the from the opposite end of the spectrum where people I know eat a lot yet are skinny ( not a healthy marker ) so this always has me scratching my head.
@@AstonAcademia then they’re lying and not eating less calories lol I eat “a lot” but it’s because I fast through breakfast and lunch and just eat dinner. Which = less calories for the day which = weight loss.
I’m saying this as a former fat person who went from 168 to 120 pounds by eating less cals
@@musicgurl1997 Of course if you skip breakfast and lunch and just have dinner, you'll most likely not be getting your daily requirements of energy, vitamins and minerals from that one meal.
Trust me, these colleagues are only subsisting on either a breakfast bar, a piece of fruit or some whole wheat cereal with skimmed milk in the morning with something light for lunch and a simple dinner.
They may underestimate calories but compared to others they are still eating a lot less than the average person and especially themselves.
I believe it has a lot to do with hormones, food sensitives and gut microbiota.
@@AstonAcademia I get the needed calories and vitamins with my meals. Yes those things also play a role in how your body stores fat but your colleagues cannot defy the rules of thermodynamics. I can tell if someone eats more than they need by seeing if they’re fat. If you take an excess amount of calories in and you don’t burn them off then your body will store them as fat. So it only makes sense that an overweight/obese person is someone who eats too much, and a underweight/leaner person is someone who eats less or manages to burn off the calories with a work out routine so that it won’t store as fat.
I really appreciate HOW healthy your relationship with food is - it makes me realize where I may be limiting myself. And can I just say - I REALLY appreciate you testing out these things. With your insight, it sheds a lot of light on how important food actually is, and the difference that it can make. Thank you for your honesty, and thank you for your videos!
if there's gonna be one person that i could learn from forever, it'd definitely natacha. she's like a bundle of fun and knowledge :) thanks for the great info!
I appreciate you more than you know, thank you for the kindness and support and for having faith in me (: I can't wait to share lots more!
Watching you eat In and Out and speaking about that being 60% of your calorie intake really puts this in perspective! That is absolutely insane. Thank you for doing these and thank you for always talking about the science. I stop any other video I might be watching to watch you and Mario ❤
Hey beautiful! It really means a lot to have support like that, so thank you 🥺 yeah I agree, this week was actually really helpful for me overall in having a few things hit home! Big hugs!
Love you Natacha! THANK YOU So much for putting out content like this. As someone who is in ED recovery, I really admire your channel and the messages you send out to the world. You are doing great. Take care !
hey beautiful! I'm really proud of you for pushing through and going on your journey to recovery. You are doing great and making changes even in the low times where it might not feel like it, I believe in you! Sending you big hugs and lots of love!
@@natachaoceane Thank you so much Natacha, it means a lot ❤️
Really appreciate you recognizing that these foods are delicious and still worth having in moderation. I feel like so many fitness influencers do these over dramatic reactions where they eat something processed and freakout like "ughhh that one bite of donut is 30 burpees I wish I had a green juice." I've had the Donut Man donuts before and they are totally worth working into your diet (just maybe not every day)!
Cough 😷 😷 Julian Micheals..
Well tbh for some people they really aren't delicious if they haven't had fast food/ sweets in a long time.
@@0Josipa0 Great point and so true
Nah they certainly are not that delicious, it just overwhelm you with fat and sugar. You can eat more delicious food if you go to a Thai or Chinese restaurant and they are not even 'healthy' food - they use lots of oil and carbs too. The difference is the food actually gain flavour from various seasonings or herbs - not just the overwhelming sugar or carbs.
@@syasyaishavingfun so true. My ration is 100% dairy-free and 99% sugar-free and I realised that I sometimes want cocoa, vanilla, cinnamon, poppy seeds or fruit flavors, but it doesn't have to be a sweet dish. It can be a sour, salty or bitter dish. And the desire to eat bread is actually a desire to eat something sour (because in my country, sugar is not added to bread usually and it tastes sour).
Wow, after watching this video I realized just how many people around me have this as their average diet including myself. Definitely going to be doing some reflecting and trying out your recipe book stuff to work on not having ultra process as so over consumed! Thank you!
definitely noticed this too, im glad i watched this video cause now im way more aware
Honest question : how do u live? Like. Do u feel 100% having like Starbucks for breakfast or cereal and then pizza for lunch? Do u eat veggies?
@@mcgc93 this video is only following the US/UK average of 60/40 processed foods. So someone could follow this diet and still eat salads, smoothies, fruit and vegetables for snacks, whatever
Up until a few months ago this was 95% of my diet. Since wanting to make a change I’ve slowly phased it out until the past week where I’ve now completely flip flopped it and am eating 97% clean and exercising. The difference in how I feel is incredible. It’s night and day. I traded out the sweets for frozen blueberries. Eat nothing but minimally to unprocessed organic meat/grass fed beef and cheese, switched to 100% whole wheat or multigrain bread, limited my sodium intake, and eat vegetables with every meal.
It wasn’t as difficult as I thought it’d be. The toughest part was having to take a bite out of a cookie every 2 - 3 hours at first. Because my body was revolting at the lack of refined sugar no matter how much fruit I ate. BUT. I stopped drinking soda and sugary drinks a few years ago. So I didn’t have to deal with that transition. So YMMV
I think it’s a good demonstration that satiation and calorie density are not necessarily correlated with highly processed foods! For instance 1000 calories of whole foods would be more filling than 1000 calories of highly processed foods ☺️ - great video Natacha!
I mean, it's been known since 1995. en.wikipedia.org/wiki/Insulin_index Highly processed foods literally have the lowest satiety score out of all foods.
Yes, her being so hungry after the donuts and pizza was a perfect demonstration that 1400 calories worth of highly processed food is completely inadequate to fuel physical activity.
I don’t know if I’ve said this before, but your energy and smile is contagious! If I’m having a down day your videos make me forget about it it for a bit. Thank you (and Mario of course) for that! 💗 Hope you’re enjoying La!
The fact that you didn't talk about your looks or being afraid to gain weight during this whole process is so amazing! Such a great video😍😍😍
To be fair, it was only a week, not a month. She's probably already super insulin sensitive, so she burned through most of it.
@@Hansolo2048she counted calories. If you eat the amount of calories that maintains your weight, it will be maintained no matter how had the food you eat is. Unless you have some individual differences that make you digest and absorb nutrients from some food way more or way less than the general public.
Unlike us , she know what to do to reverse the effects
well she did eat at maintenance calories, she wouldn't gain weight either way. that's the good message here, you can eat all of this and maintain your weight.
There’s no better way to end my evening than with a Natacha video!!
aw wow, I hope you have fun watching Anna 🤍 enjoy your evening
Ahaha lying in bed watching this I absolutely agree 😂👍🏻
I love the idea of this video! I as raised to be almost scared of processed foods, and my bf was the total opposite barely ever eating homecooked whole foods. Living and cooking together has been so difficult to find a balance between our diets that can make us both feel good without being restrictive.
So impressed that you were actually able to stop eating when you had to. That pizza, those fries and that burger… I would have lost all self control
Ah yeah, I’ve felt like that in the past too. I think because I eat these foods as part of my regular eating and don’t impose hard rules, it doesn’t feel like a rare opportunity I need to take advantage of so it’s easy to call it a day when it’s time 🙏
I love everything about this video. Love how you talk about food in general and also admit how you enjoyed all this processed stuff and that you will keep eating it from time to time. I love how you talk in a neutral tone about how it made you feel. You are a true inspiration in a time when nearly everyone seems to obsess over their food choices.
And also, of course, I really love the energy between you and Mario! ❤️
ok wait, i haven’t watched fitness youtubers in so long and i’ve been off my fitness game for a while and my mental health has also been bad recently. but this made my whole day and i love your personality and it’s so inspiring.💗
hey Rachel! ah honestly I really don't think you're alone - I think fitness in general really hasn't picked up over the last year or so and the returns to lockdowns in 2021 really badly hurt a lot of people's motivation and enthusiasm. You're going to do so great though, you'll be back 🤍 I do find it so powerful how physical and mental health are so connected, and I hope you feel happier soon 🤍
I used to actually eat like this when I was a kid cause my mom was a single mom and didn't know anything about nutrition. I was overweight too. I got sick with an autoimmune condition in my late teens and have been learning about food and improving my diet ever since. I am now at a healthy weight and eat all sorts of fruits, vegetables, and whole grain foods
I'm proud of you! All the best! :)
i usually don't comment on videos but i just want to say, this video was so interesting to watch that i did not even skip a second. in fact, i even repeated some hilarious parts hahaha. i really like your personality and your way of educating your subscribers. love you natacha!!! please keep making videos for a long long time
hahah that makes me so happy, I know the video was long but really wanted to tell a full story! thank you for saying 🙈 I really feel incredibly lucky to have such amazing support and it really drives me to do more and improve so thank you. All my love Silvia 🥰
@@natachaoceane I love it when you do videos this length, my favorite 🤩
I tried a version of this experiment called going home to celebrate my Dad's birthday. I've found with my current routine, the ultra-processed stuff didn't throw me off balance as much as I expected - which is huge, because I used to be an impulsive UPF eater and I've forcefully stopped eating it for my health and well being so I was nervous. That said, I'm ready to go back to my fruits, and veggies and general good feeling.
It wouldn't be a Natacha Océane video if there wasn't some science, love how much effort you put into all of your videos ☺️
haha I had to sneak just a tiny bit in there, I hope you don't mind 🤍
@@natachaoceane not at all, it's so interesting 😍
Really loved this experiment. I have been trying to listen more to how my body feels with certain foods and it's interesting the fact that ultra processed food feel good at the moment, but they really maje me ctave my veggies on the next meal.
I’m glad to hear that you’re going through it and trying to understand how they each make you feel, I do think that being mindful and present like can be really helpful for understanding how you feel on different types of food 🙏🙏 big hugs!
"I didn't ask for sugar."
"I don't think it's a choice." 😂😂😂 very true
hahaha I have now learnt that you can apparently ask for (heavily) reduced sugar which I now do! My boba teas are at 10% sweetness and they're tasting good to me 😂
Going back and thanking them was so sweet 🥲 you’re adorable
You and Mario are way too funny! "My eyes are feasting" and "my eyes are stuffed". Loved the concept behind this video and the home cooked foods you made looked delicious as well!
Hahaha we are really lucky that our sense of humour are in sync 😂😂😂 thank you so much, I really appreciate you saying that and I’m glad you did!! 🥰🥰
my favourite comfort youtuber(s)!!! (im classifying Mario as a youtuber now lol). Something i appreciate so much about you is that you never label foods as good or bad!! as someone who is trying to fix their relationship with food this type of language surrounding processed foods vs whole foods makes a huge difference. Your channel has helped me feel so much more relaxed about my diet and for that im forever grateful :) Wishing you guys nothing but the best always!!
You know it’s a great day when Natacha posts. Always get the biggest smile watching her videos
Can you make a video on how to slowly transition pretty much from a all highly processed foods diet to a mainly healthy diet? Like how to slowly get to the healthy side from the complete opposite? I think I struggle because all my life I’ve lived eating mainly like 99.9% highly processed foods, so I don’t even know where to begin and how to maintain that way. I always seem to resort back to the processed foods because it takes barely any time. Love your videos! ❤️
Honestly came here to see how the eating went, stayed because I loved that you show how tired you are during workouts! SO many accounts make it look like working out is so easy and your stamina is never stressed. I loved that you looked TIRED and like you were pushing to continue your workout, it's refreshingly honest.
Over here grinning 30 seconds in because I missed these little experiment videos. Love you Natacha! SO stoked for this!
it feels like it's been too long, I am really happy to hear it made you smile 🥺 all my love right back Haley! 🤍
I'd love to see you do a similar video where you base your diet based on items typically stocked at a food pantry--shelf-stable, highly processed, and affordable options. Your comment about how cooking and eating time was drastically reduced really resonated with me--for folks juggling multiple jobs to get by, sometimes having enough time to shop, prep, and eat is the greatest barrier to a nutrient-dense, whole food based diet.
It was actually super helpful to see your reaction as someone that isn’t from the US/has a different background growing up. Growing up here, it is just my reality… I always knew it was bad but it’s refreshing to see HOW bad it is from an outside perspective! Love ya love ya love ya
hey beautiful! honestly the UK is putting up some pretty similar statistics though, I wouldn't say on average there is a huge difference. I think my parents really insisting on home-cooked, simple meals did make a really big difference though so I totally agree - that's kind of why I wanted to make this video, so that I can actually relate to the experience and understand the benefits of eating more like this for myself (:
All my love back, thank you!!
I watched a reaction video a while back on Brits blind testing American Vs British versions of the same food. Most Americans don't realize that European food and beauty products legally require a healthier formula, as many of the nasty chemicals we use are illegal there. The one that sticks out was Nutella. The European formula contains more nuts and less sugar. They almost gagged eating the American version.
Hey Natasha I just want to say thank you, I’ve been using your cut training program for 7 weeks now and I feel so fit and strong. I’ve found them so manageable and so easy to follow. It’s the only time I’ve ever been able be this consistent with my training. Every week I finish I feel so proud of myself and I just want you to know how much I appreciate those programs. I’ve already decided I’m going to attempt another one once I’ve finished this one. Again thank you for making something I’ve struggled with so approachable it’s really changed my relationship with the gym. ❤️❤️ I hope you’re having a lovely day.
I hurt my back a year and a half ago, it’s been a long recovery but your videos have helped me so much. I love watching you express the joy on movement and health. I hope you know how much you’re helping people as well as being an absolute delight to watch
Also I’m a beauty therapist- if you’re prone to lifting the skin, put a layer of baby powder on the skin first, it stops the wax from gripping the skin as much.
That homecooked chicken and veg looked the yummiest to me, followed by that strawberry donut 😋
I don’t have typical fast food often, so sometimes I think it would be nice to have it again. Many times I just end up disappointed, because it’s not as nice as I remembered.
Meal prep is the way to go for me, makes lunch throughout the week both convenient and healthy 😊
I feel this! The last time I had McDonalds and Taco Bell as a “fun treat” it was absolutely awful. After not having it for so long it really does not taste the same. I’d much prefer a real burger joint or real Mexican food!
Yep. When you get out of the processed food cycle, your body begins to recognize it as the nutritionless stuff that it is! I love that!
@@shainaphillips3774 true true! Love indulging on little treats when the time is right, but hate fast food! Home baking, home cooked meals are the way to go!
This is super interesting, it felt like 5 minutes rather than 30!
P.S. Your hair is looking beautiful, Natacha!
Ah wow that really means a lot, thanks for saying 🥺 I was torn on whether I needed to cut out entire days to make it shorter tbh, so I’m really eager to see what people think! All my love 🤍
I used to work at an urban farm in Denver, Colorado in an area that is considered a severe food desert and a women and children's day time shelter for folks experiencing homelessness... I think one of the most important components of the conversation, which you were touching on at the end, Natacha, is access to fresh, nutrient dense food. However, this access isn't just to do with if the food is available in the neighborhood or whether it's cheap enough for people to buy -- it's also time and knowledge. Sometimes people are making a decision based on calories acquired vs energy+time exerted. For example, a single mom working multiple jobs may know that fresh veg and proteins have a more positive impact on her and her kids' health, but also understands that she can meet their caloric needs in less time and effort if she gets take-out, and survival will come first.
This video should have been titled "day in the life as an American" 😂 Absolutely love this video! As someone who lives in the US I don't think I ever realized how much of my diet contains processed food. This gave me some new perspective!
Nah she had too many veggies for an American 😂
@@oliviadart612 haha 😂
@@oliviadart612 As an American, I eat PLENTY of vegetables--corn, tomato, onion, and bell pepper--each day. Granted, they're in a form known as "Tostitos chips and salsa", but must we split hairs? 😉
Apparently it's the same in the UK. 60 % of the daily intake of food is ultra-processed on average, both in the UK and the US.
@@andreaantoniou_ aà
I am CACKLING at the size of Mario's Jack In The Box breakfast hahaha also absolutely love the general vibe of both of your personality, I can feel the positivity radiate through the screen!
stop cuz this video was so fun, sweet, and genuine!! you thanking the donut people says an incredible amount about you❤️ thank you for being the absolute GOAT
Chia seed pudding recipe is desperately needed, looks great
Absolutely loved this video and your take on it all! Also wanted to give some advice to people on budgets or needing convenient foods(I’m in college and I’ve tracked and ate healthy for 5+ years)! Frozen veggies, minute rice, Banza noodles, precooked shrimp, precooked grilled chicken (or meal prep chicken), meal prepped lean ground Turkey, fruits, whole grain frozen waffles, sf syrup….all of these are fast and easy to make and can definitely cut back on calories and processing!
I love your relationship with food! And I always love these type of videos, so much to learn! Thank you for creating such quality content all the time❤️
Hey beautiful! I’m really happy you enjoy them, that’s all I could hope for 🥺 thanks for taking the time to be so supportive, it means a lot 🤗
I love that you are a health based channel yet you can love your processed food too. Moderation life is life
I absolutely loved it when you made sure you let the person in the dounts shop know that you liked it.💖
omg I loveeee you and Mario's chemistry its SO FUN!! Im laughing at you guys being AMAZED AT THOSE DONUTS and giving them compliments!! This video definitely opened my eyes on how processed those foods are and also you reading out the lucky chamrs ingredients got me dying!
Mario saying “is that French brie?” in the first meal had me CRACKING UP, and every time I thought about it during the rest of the video I laughed again 😂
You are just a beam of sunshine!! I'm currently completing your restart program after a back injury and am loving it soooo much. You go girl! Love this video like all the others.
I think it would be really interesting if you did the same challenge in the UK to see how fast food calories differ! Great video xx
Thank you for admitting that you're still hungry after eating the serving size! They are ridiculously small to fit into the allotted calorie intake and you can never stick to the serving sizes because you're (naturally) still hungry
And cuz they r full of suger they don't sustain you
You thanking them for the donuts was so sweet. So glad I found your channel :)
Seeing a new video up absolutely made my day. This is one of my fave so far. Thanks for spreading such an amazing message and for being such a credible, inspiring voice in the industry. To this day I can't believe I chatted to you at a pub for hours and thought you were just some absolutely lovely girl, not realising you are on a whole other level
This little moment you sad "wunderbar" was like really warming my heart up haha
I was thinking the exact same thing! It made me smile instantly! :-)
Natacha is just awsome
I'm German too but I smiled upon the way she said croissant correctly 😄
I love how positive this video was and you are so bright 🤗 I really felt the summer vibes 😜
Such a fun video! Love this content. Crazy to see how so little food REALLY racks up the calories without being satiating. It would be interesting to do some sort of cost analysis of ultra processed eating vs your usual intuitive eating diet. Or trying to eat the way you usually do while spending the same amount as you would on a processed meal.
I also appreciate you addressing some of the socioeconomic factors that affect our food choices at the end. Thank you for your voice!
Best video, best explanation, best experiment of why and how it is so easy to get sucked down the fast/ultra processed food rabbit hole. Ultra processed foos is like putting yourself on an energy roller coaster. Thank you for bringing us along.
hey natacha, I was wondering if you would be interested in making a video on how to understand scientific papers/ where to find them/ how to know if a paper is "good"? basically whatever you are doing for science explained videos? I think that would be a good skill to have and we can all learn to do our own research for things other than fitness. thank you for all that you do! ♥
Such a good idea !
I'd love to see that!
I’m not Nat but I am a grad student who reads scientific papers often since it is necessary for my degree. To simply put, scientific papers can be dense but with practice it will get easier to read through them. Start by glancing the abstract, it tells you what the entire paper is about, then you go to the results section to see what the numbers tell us. For context you can read the introduction so you can understand the “why”. Discussion is the most important as it gives your results context and paints you the big picture. Certain journals and publishing groups are more reputable than others, but they are highly field specific (Nature, NCBI, Elsevier, and Wiley to name a few are really solid sources), and usually influential papers will have a higher number of “article cited”, as in how many other people have referenced the parr you read in their research or reports. Hope this helps!
Adding on to what I previously wrote, for people that just want more scientific information on something general, you can use the Google Scholar search engine. Works just like google, but gives you more scientifically relevant papers. Works great for socioeconomics, disparities, and other social science topics too.
I’m an epi now so all I do is read journals - it’s very complicated in that it helps to know about what study designs SHOULD look like and most importantly knowing how to read the actual data results bc those differ from what the authors may write (example a study claimed a large protective effect but the study results don’t necessarily show that).
I truly appreciate how much effort you put into these videos and how you cite everything in the description box. Thanks for translating science! My little RD heart is loving this❤️
I LOVED this video! As someone who tends to lean towards a diet of processed foods it really outlined the negative aspects of it. I might save time by buying takeout, but long term I will be hungrier and less satisfied.
I just have to say that I'm loving the way you set out your thumbnails, cinematography, scripting.. UGH I just had to put it out there how much I appreciate this from a content creation view
I felt like I was in a fever dream, watching you eat all these ultra-processed foods consecutively 😅 I hope your stomach recovered okay!
I also have had a week full of highly processed snacks (valentine’s day snacks, snacks given out at school for grading season), and I kept noticing that even though I snacked a lot, I still felt SO HUNGRY. I ate a MASSIVE bowl of salad (with tofu and tuna, side of toast of course) tonight purely because that’s what my body was craving, and I finally feel satisfied!
I really enjoyed this video Natacha! In the Netherlands where I live I think that ultra processed restaurants are not as abundant as in the US, so this was a look into a whole new world. Thank you for sharing your week!
Came here for the content, stayed for the Nat and Mario relationship dynamic because they are so funny and so sweet and 😭😭😭
For me this has been one of the best and most informative videos I have seen regarding processed foods. I love the scientific article style, you have your references, a methodology and well defined conclusions. *cheff kiss*
Thanks a lot for the quality content.
Could you also please do a video following how easy/difficult was it to get back to your normal diet? Thatd mean a world to me☺️ ps. Thank you for this video!
I never watch videos about mainly eating foods. But you girl make this a whole cinematic experience!🤯😍 Love ya Natacha. Also give Mario a big hug, love him too.❤️
Haha. Title change: You AND Mario switch to an ultraprocessed diet for a week 😂 thanks for the entertaining video as always!
Hahaha I thought the exact same thing!! 😂 I love how they always eat the same things reminds me of my parents haha
i don't think you know how much respect i have for you and how much i appreciate you as a person first and youtuber second. thank you so much for taking us all on a journey with you (metaphorically and literally!), for making science-based health more accessible for everyone, and for the amount of effort you put into making interesting contents, while at the same time super cheerful and positive. you motivate me SO much to better take care of myself. without you, i wouldn't even think of working out or eating more healthily. thank you ♥♥♥
This is why I keep telling people, a calorie isn't just a calorie.
Sure, you might be eating the same number of kcals in a day, but the nutritional value plays a HUGE role in how you feel afterwards, and how well the food benefits you when it comes to exercise/exertion. Macros/micros of foods shouldn't be ignored.
I love treats and fast food myself, but in moderation (maybe 1-2 times a week, max). Whole foods are where it's at, and you get the most benefit from them overall.
I wish I knew this before :( I used to rely on the whole if it fit your macros diet and now I feel "addicted" to processed food. I know technically we dont become addicted to food but I feel a constant desire for food and I never want to eat healthy food anymore. Dont know what to do!!
@@cparada106 the same way that we train ourselves into addictive foods, the same way we can train ourselves out! You got this! Start incorporating big salads and make them interesting -- add hot sauce, pickled jalapeños, toasted almonds. Add in delicious and tart granny Smith apples with some organic peanut butter. Find flavors that excite you. Whole foods are the best.
Soon, you'll find yourself craving fresh foods.
I once read in a book, you don't eat what you crave -- you crave what you eat. I've found this to be so true. After Christmas when I'm hyped up on sugar, my taste buds are more inclined to eat sugary foods. When I put myself back into my routine, I start craving fresh foods again.
Reducing processed carbohydrates help in the process of changing cravings because they mess with the Blood sugar and leave you at the mercy of your hormones.
You got this!
@@gloriagirgis thank you so much for your tips💕
@@cparada106 No processed foods are an addiction. It's been documented in studies so yes your feeling is correct. I cold-turkey, cut out eating at McDonalds in October 2021 and my brain still craves it when i'm hungry despite how terrible it made me feel.
Whole foods and processed foods digest completely different too. Lentils from diner still feed your gut the next morning and blunt a sugar spike ("second meal effect"). And that's just one example from so many. Whole foods is what our bodies thrive on, because that's the human diet.
I fell in love with your content and attitude towards fitness & health immediately when I saw your first video. It's been a very eye-opening journey for me and it made me realize that most of the "fitness" influencers I followed had a very bad impact on my overall mental health & my ED, as most of them focus on the looks rather than how they feel. Not to mention majority of them are not properly educated in fitness/nutrition and often spread misinformation, demonize food or glorify overexercising. You are definitely one of the main voices that help people affected by 00's and early 10's diet culture heal their mindset when it comes to fitness. Thank you for what you do, Natacha! xx
My stomach starting hurting watching this, lol. It’s fun to eat a little once in awhile but it definitely affects your energy. This was fun to watch, the donuts looked amazing!
One of the (many) things I love about your videos is the gorgeous lack of judgment you put on foods, experiences, and life choices, and this one is no exception. Thank you for making this experience of yours a call to action for making whole food more accessible and cheaper, while honoring the very real reasons ultra-processed foods remain so popular, especially in the churn-and-burn lifestyles of the US. You're phenomenal. ❤
Really interesting video. Would be a really nice continuation to see how many calories you need to feel full on ultra processed food in a week.
Hey Daniela! I did think about doing something like that, where I’m intuitively eating (whenever I feel like I need to, as much as I need to) on UPFs and I may still do it! Thanks for letting me know 🤍🤍🤍
Thank you for showing how processed foods can make the body sluggish. I appreciate the fact you do everything based upon science backed research. Great video
Love it already 💪 Happy to watch this while eating my dinner AFTER finishing a HIIT workout from your program. Full circle moment here 😂
hahah amazing, I am so happy we got to workout together today!! I hope you're feeling goooood!
Hey Natacha! Every time you release a new video, it always brings a new sense of motivation in regards to the importance of balanced eating and working out. It’s amazing to see that even with you taking months off of training, it left you in an even better spot once you started again. I’ve been doing your workout programs (Restart, Cut reload, Home zero, and Build) for about 2.5 years. My body composition has completely changed and so has my mental health. I’ve never felt more confident and healthier than ever (even with a diagnosis of Chrons disease). I’m a student nurse while also trying to become a personal trainer. Your videos were such a great introduction and learning tool towards building my knowledge with nutrition and exercise. I bring your knowledge of slow changes and balance into my nursing career by telling my patients that they just need to swap out a couple fast food meals to home cooked without worrying about the calories yet! I want to thank you for your impact in my life and many others. 🤍🤍
You must be the most likable person on RUclips Natacha. I find myself smiling through your videos.
Natacha,I was so happy when you posted this video,because today I just started watching the same videos from you all over again,just because I missed them. Your videos make me happy and I loove the knowledge sharing! You and Mario always make me smile and laugh,hope to hear soon from you two,much love from Romania
You just live and love people with your whole heart, Natacha, and it’s so beautiful. ♥️ Props to Mario for tucking your hair behind your ears so you could feast, he’s a real one. 🤝
Who wouldn't love you girl, like seriously, the only person whos videos I watch from the beginning to the end. I'd like to think that I'm eating healthy, I know there are some things I can change, but slowly.
Also, can we get a recipe on that chia pudding, think I saw matcha in there as well?! LOTS LOVE FROM CROATIA ❤
Yesss I need the chia seed pudding recipe too!
It's so eye opening to hear that even though a lot of these meals are a ton of calories, they aren't filling at all. Obviously I've felt this before but never really knew the reason
I recently found your channel and I love your attitude and spirit for helping others. I love your mixture of science and experience. I recently started recovering from BED and sharing it on my channel. Your reaction to the Matcha sugar was so funny. It's crazy that I ate like that all the time and then wondered why I was so hungry. I'm so glad to be on the other side of this.
I can't even explain how much I love your videos. You are real, normal, silly and experienced in your industry. It always brings me laughter and yet brilliant information. That's so appreciated in these times. I love how you focus more on quality than quantity of your videos and even though I don't have social media to follow you, I enjoy watching your progress so much. Sending hugs from middle Europe. ✌🏻🙏🏻
I’ve never wanted a salad more haha.
One of the problems is the generation that fed our parents and their parents had to make meals from proper food because other options didn’t exist so food education was passed on but that is dying out or has done already I suppose up to a point. Like your family, we had very little money (and lots of kids) but were fortunate to be fed food prepared from fresh ingredients-and while we complained at the time(Veg from the garden with caterpillars in and liver with tubes bleurgh) I’m now mega grateful not only for the healthy start but mainly for the education on
how to cook meals from very little. I still eat liver..just not with tubes in hahaha.
I love your channel so much! you are really inspiring me to get back on my fitness journey after a nasty MCL tear and two years of lockdown. Smashing the gym and watching you for inspiration!! You are the fittest person I've ever seen!