I have lost more than 10 kg since I started using extra virgin olive oil for cooking.

Extra virgin olive oil for weight loss

For a year now, Steffan Rhys has revolutionized his diet by eliminating ultra-processed foods and refined sugar. This decision has brought lasting and beneficial changes to his life. In March and August 2024, Top Santé shared the story of British journalist Steffan Rhys. Determined to improve his health, at the beginning of the year he decided to eliminate ultra-processed foods and sweets from his diet for two months. Proud of the results, he maintained this habit. After a year, he takes stock for Surrey Live. This new habit has allowed him to broaden his food palette while significantly improving his health and energy.

Steffan describes four main changes:

• weight loss
• discovery of new flavors
• improved physical endurance
• greater awareness of food composition and processing

What are ultra-processed foods?

Ultra-processed foods are characterized by the addition of industrial ingredients not found in a home kitchen, such as modified starches, emulsifiers, or artificial flavors. Natural yogurt, for example, is processed, but it becomes ultra-processed when chemicals are added.

Steffan Rhys emphasizes that he doesn’t intend to judge others’ food choices, as our busy lives and tight budgets strongly influence the way we eat, and understandably so. However, he denounces the marketing strategies employed by large agri-food companies to encourage overconsumption.

Extra virgin olive oil for cooking, no processed bread, and 30 different plants in his meals. To eliminate ultra-processed foods, Steffan took several steps:

• Replacing classic chocolate with dark chocolate
• Stop eating processed bread, chips, prepared granola, and processed ice cream
• Reduce his consumption of red meat and avoid processed meats
• Prioritize legumes (chickpeas, lentils) and nuts
• Use extra virgin olive oil for cooking
• Introduce at least 30 different plants into his weekly diet

These dietary choices have led to a significant weight loss of 6.5 kilos. Ultra-processed foods are often high in calories, sugar, and unhealthy fats, but low in nutrients.

Eliminating prepared sauces and dressings also encouraged him to explore new flavors. Steffan Rhys now makes his dressings with herbs, spices, nuts, and fruits.

• Breakfast: Greek yogurt with nuts, seeds, and fresh fruit
• Lunch: Lentils with vegetables and homemade hummus
• Dinner: White fish or salmon with flavored green beans

And without increasing his exercise level, the journalist has also improved his personal bests in running and has become more food-conscious.

Steffan Rhys emphasizes the importance of not contributing to the profits of large agri-food companies that manipulate consumers. “For decades, these companies have invested in science to make us addicted,” he warns.