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One study looked at adults with a new diagnosis of type 2 diabetes

These episodes can feel petty and yet surprisingly destabilizing

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Here are a few actionable steps to start with: Build meals around unprocessed foods, especially fruits, vegetables, and lean protein Prioritize variety and micronutrient density rather than calorie targets Let fullness come from food weight and fiber, not portion restriction Use whole foods as the base, even if some processed foods remain part of your diet Notably, the study doesnt suggest ultra-processed foods are inherently bad. But it does show how they can short-circuit the bodys natural appetite regulation in ways that make overeating more likely

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