Last week we published a blog post on how eating a nutritionally dense diet doesn’t guarantee weight loss without proper portion control. Today, we’re going to take a look at the opposite end of the spectrum – ultra-processed food and why it’s so easy to overeat. Read on!

Have you ever taken a bite of a Snickers bar, thinking you’ll savor it slowly, but before you know it, it’s gone? Or maybe opened a bag of Ruffles chips, promising yourself you’d have just a few, only to find your hand reaching for more before you even realize it? You’re not alone.

Recently, colleague and fellow fitness coach, Jordan Syatt, broke down exactly why processed foods like these are so hard to put down. It comes down to two key concepts: food layering and sensory-specific satiety – both of which are cleverly engineered to keep you eating.

The Genius of Food Layering: Why Snickers Bar is So Addictive

Jordan explained how Snickers bars (and other similar candies) use a strategy called food layering, where different textures and flavors are combined in a way that makes each bite more exciting than the last.

Think about it:

✔️ A smooth chocolate coating

✔️ A gooey caramel layer

✔️ A crunchy peanut layer

✔️ A soft, sweet nougat base

Each bite hits multiple sensory receptors at once – sweet, salty, crunchy, chewy – making your brain light up with pleasure signals. And because every layer adds something new, your brain doesn’t get tired of the taste quickly. Instead of feeling satisfied after a few bites, you’re left wanting more.

Sensory-Specific Satiety: Why Ruffles Chips Are Impossible to Resist

Ever notice how, after a few bites of a plain food (like grilled chicken or an apple), you start losing interest? That’s sensory-specific satiety at work – your brain naturally gets bored of one taste or texture over time, signaling that you’ve had enough.

But highly processed foods, like Ruffles chips, are designed to override this mechanism. Their combination of salt, fat, and crunch keeps your taste buds engaged. The thin, wavy texture maximizes surface area for seasoning, hitting your tongue with a perfect balance of flavor in every bite. And Ruffles chips are advertised as a terrific ‘dipping chip’, making it perfect for adding dips (there’s that food layering again! 😉). Before you know it, you’ve eaten half the bag.

So, Does This Mean You Should Avoid These Foods?

Absolutely not! While it’s helpful to understand why we crave processed foods, the goal isn’t to fear them – it’s to enjoy them in moderation.

Just know that companies deliberately spend lots of money researching and making these ultra-processed foods hyper-palatable, highly enjoyable, and incredibly hard to resist.

Now processed foods can be part of a healthy diet when eaten intentionally. Instead of mindlessly snacking in front of the TV, try slowing down and truly enjoying what you’re eating. Portion out a serving, put the big bag away, savor each bite, and remind yourself that you can always have more later.

At the end of the day, fitness and nutrition aren’t about restriction – they’re about balance. A Snickers bar or a handful of Ruffles chips every now and then won’t derail your progress. Enjoy them in moderation, but also be mindful and stay in control!

~ Coach MJ 😉