How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry
ZOE Science & Nutrition
Deep Dive
Why is reducing ultra-processed food intake crucial for health?
Ultra-processed foods make up around 60% of adult diets in the US and UK, and even more for children. These foods are linked to increased risks of obesity, diabetes, cancers, heart disease, and poor mental health. They are designed to trick the brain into overeating, leading to faster consumption and higher calorie intake. Reducing ultra-processed food by half can lower mortality risk by 12.5%.
What is the benefit of having a smaller eating window?
Reducing your eating window to 10 hours can improve energy levels, mood, and hunger control. It also helps reduce weight by cutting down on late-night snacking and unintentional calorie intake. Additionally, it allows gut microbes to recover and repair, improving gut health and immune function.
Why is calorie counting considered ineffective for long-term weight loss?
Calorie counting often leads to initial weight loss, but the body compensates by slowing metabolism and increasing hunger signals, making it difficult to maintain weight loss. GLP-1 agonist drugs, which target appetite regulation in the brain, have shown more effective results in weight management by reducing hunger and increasing satiety.
What are the health benefits of drinking coffee and tea?
Drinking 3-4 cups of coffee or tea daily can reduce the risk of all-cause mortality by 18-20% and lower the risk of cardiovascular disease and some cancers. These beverages contain polyphenols that benefit gut microbes, contributing to overall health.
Why is eating 30 different plants a week beneficial?
Eating 30 diverse plants weekly supports gut health by feeding a variety of gut microbes, which produce beneficial chemicals for the body. Plants are rich in fiber, which is essential for gut and overall health. This diversity helps create a healthier gut microbiome and improves long-term health outcomes.
Is it necessary to give up meat to eat healthily?
No, you don’t need to give up meat entirely. Reducing meat intake and focusing on plant-based foods can improve health, but small amounts of high-quality, unprocessed meat can still be part of a healthy diet. The key is balance and ensuring plants dominate your plate.
Why is snacking not inherently unhealthy?
Snacking itself isn’t unhealthy; the issue lies in the quality and timing of snacks. Healthy snacks like nuts, fruits, and vegetables can improve gut health, lower blood pressure, and reduce cardiovascular disease risk. However, late-night snacking, even on healthy options, is associated with unfavorable health outcomes.
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