According to a peer-reviewed study published May 29, 2026 in Nutrition & Diabetes, adults with overweight or obesity (mean BMI: 33.6 kg/m²; mean age: 47.7 years) who reported continuing to eat pork while participating in a 6-month digital weight management program lost a clinically significant 5.3% of starting body weight and improved their overall diet quality scores by 4.3 points. The study was a secondary longitudinal analysis of 187 adults enrolled in the Weight Watchers digital program between January and November 2023.
The study titled, " Associations Among Pork Intake, Weight-Loss, and Diet Quality Outcomes in a Commercial Weight-Management Program ," was led by Dr. Ana M. Palacios, Assistant Professor in the Department of Health Policy and Community Health at the Jiann-Ping Hsu College of Public Health, Georgia Southern University, and co-authored by researchers from Indiana University School of Public Health, WW International, Inc. ("Weight Watchers"), Georgetown University, and the University of Pennsylvania.
Participants were not assigned to eat pork, and the study did not isolate effects of individual pork foods such as bacon, ham, sausage, or lean cuts. Rather, researchers used ASA24 dietary recall data to classify participants based on reported pork intake throughout the study. Participants who continued to report pork consumption in their daily dietary recalls during the 6-month study (147 of 187 participants; 78.6%) were classified as "habitual pork consumers."
What the Study Found
Based on dietary recall data:
Habitual pork consumers achieved clinically meaningful weight loss of 5.3% (on average) of their starting body weight, or about 10 pounds total.
Pork consumers had a positive change in diet quality measured by a Healthy Eating Index-2020 score increase of 4.3 points from 55.0 to 59.2 ( U.S. average is 58).
Ana M. Palacios, MD, PhD, the lead author of the study explains why focusing on habitual pork consumers in this program was important. She said, "The study examined pork intake because pork is widely consumed but is often perceived as inconsistent with healthy eating or weight loss. We wanted to assess whether adults who continued reporting pork intake during a structured weight-management program could still achieve clinically meaningful weight loss while improving overall diet quality."
Key Takeaways About Weight Loss
Kristen Hicks-Roof, PhD, RDN, Sr. Director, Human Nutrition at National Pork Board commented that, "Weight management is shaped by overall dietary patterns and behaviors over time, not by one food in isolation. This study challenges those thinking pork as automatically off-limits within a healthier eating plan, since positive measures of success are documented as feasible among habitual pork consumers. Further, helping people lose weight can revolve more broadly around whether a pattern feels realistic, balanced, enjoyable and affordable enough for people to follow while still improving diet quality."
Because this was a secondary analysis and participants were not randomized by pork intake, more direct research is needed on specific pork products, cuts, preparation methods and pairings on the plate or in the bowl as they may pertain to weight management.
This research was supported by the National Pork Board and WW International, Inc (Grant No. 39G3084).
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