Feel Better, Live More with Dr Rangan Chatterjee BITESIZE | Why You Can’t Stop Eating Ultra-Processed Foods (And What To Do Instead) | Dr Rupy Aujla #630
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Feb 27, 2026 
Dr Rupy Aujla, medical doctor, author and founder of The Doctor's Kitchen, makes healthy cooking accessible. He explains why ultra-processed foods lead to overeating, how single-ingredient foods and simple swaps can help, and why additives and hyper-palatable products harm appetite and the microbiome. Practical tips focus on realistic, small changes to reduce processed-food reliance.
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Sleep Boosts Appetite Control
- Improving upstream factors like sleep reduces calorie intake; sleeping five hours vs eight can increase next-day intake by ~22%.
- Rangan gives examples of patients losing weight after improving sleep rather than focusing on food.
Four Practical Daily Strategies For Weight
- Try four practical daily strategies: unprocess your diet, add more fiber, eat protein at breakfast, and have an earlier dinner.
- Rupy says these create sustainable, upstream changes that often produce a mild calorie deficit without deliberate restricting.
Unprocess Your Diet With One Ingredient Foods
- Do unprocess your diet by prioritising one-ingredient foods found on the outer aisles of the supermarket.
- Rupy recommends using the heuristic of recognizable ingredients and avoiding items with long ingredient lists to simplify choices.