A man who gave up sugar and ultra-processed foods for months has told how he went from feeling ‘sluggish and unhealthy’ at the start of the year to significant health benefits.
Steffan Rhys, a self-described ‘tired 44-year-old with a dad bod’, decided to start 2024 on a fresh note after overindulging over the Christmas holidays and opting for a complete diet overhaul, the Mirror reports.
Despite not considering himself too unhealthy, he made several crucial changes to his existing diet that dramatically changed his life in countless ways. Writing about his experience for Wales Online, the editor shared how he cut out ‘staple foods’ from his diet and replaced them with different alternatives.
Now, six months later, he has not only exceeded his own expectations, but also discovered a new set of favorites he can’t live without. He wrote, “When I decided to cut out refined sugar and ultra-processed foods in early 2024, I honestly didn’t think I would stick with it for so long.
“Like many of us who start the new year feeling sluggish and unhealthy after eating and drinking too much in December, I thought I would probably get through January easily and then struggle to go without chocolate or time would find preparing a breakfast without granola or a quick lunch without bread and chips.
“Six months later, not only am I sticking to my new diet, but I find it surprisingly easy and satisfying. I can hardly imagine returning to my previous eating habits.”
He continued, “At first, the thought of eliminating what I considered ‘staple foods’ from my diet while keeping meals simple and affordable was intimidating. However, the transition was smoother than expected.”
Here’s a snapshot of the changes he made:
- Elimination of chocolate, cookies, desserts and refined sugars.
- Avoid ultra-processed foods and ingredients, such as supermarket bread and granola.
- Reduced consumption of red and processed meat.
- Increased intake of legumes such as chickpeas, lentils and beans.
- I added more nuts to my diet.
- Used more olive oil.
- Embraced ‘eating the rainbow’ (I’ll discuss this further below).
Now let’s talk about ultra-processed foods: what are they and which ones do we consume most often? The factors that greatly influence the food we consume and what is available in the market include our purchasing habits, hectic lifestyles and tight budgets. The profit margins of multinational companies also play an important role.
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Grocery store shelves are full of ultra-processed foods, making it seem almost unavoidable. However, avoiding these products isn’t as difficult as it seems — and it certainly doesn’t mean you should stick exclusively to fresh fruits and vegetables.
Some of the most common ultra-processed foods (or UPFs) include:
- supermarket packaged bread.
- cereal and muesli.
- flavored yogurt.
- chocolate, cookies and chips.
- energy and granola bars.
- carbonated drinks.
- ready-made meals in the microwave.
What changes has he made and what three foods can he now live without? “Because I wasn’t previously living an exceptionally unhealthy lifestyle, I exercised regularly such as circuit classes, running, cycling, and consumed a fair amount of fruits and vegetables. I mostly cooked from scratch and avoided convenience foods (not to get complacent sound.”I’m still a tired 44 year old with a dad bod).”
Steffan continued: “You don’t have to make meat the star of your meal. I haven’t given up meat, and in my household it wouldn’t be allowed anyway, but we have gradually moved away from large meats. -centric dishes to a greater variety of hearty and satisfying vegetable dishes.”
Fat is not the enemy: nuts, avocado, olive oil, yogurt are all packed with healthy fats. It’s the unhealthy fats and sugars in ultra-processed foods and meats that you should try to limit.
He concludes: “If bread is non-negotiable for you, consider swapping mass-produced white bread from the supermarket for freshly baked sourdough from a local bakery. It’s likely to contain far fewer chemicals – but be prepared to pay a pretty penny, with prices often exceeding £3-4 per loaf.
“I treat myself to a loaf of bread every two weeks as a weekend indulgence, enjoying it with olive oil instead of butter (although you don’t have to be afraid of a little butter).
“There’s no need to completely cut something out of your diet – even small improvements can yield significant benefits.”
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