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Lancet 2016;387(10027):15131530

doi: 10.1172/JCI158449 28 KimSJMillerBKumagaiHSilversteinARFloresMYenK

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There is no snap judgment required, he said

Focus on: Portion control : Use smaller plates and measure servings to prevent overeating as appetite returns Low glycaemic index foods : Choose wholegrain carbohydrates, legumes, and non-starchy vegetables to minimise blood sugar spikes Protein and fibre : Include adequate protein and fibre at each meal to promote satiety Regular meal timing : Eat at consistent times to help regulate blood sugar and manage hunger Mindful eating : Pay attention to hunger and fullness cues, eating slowly and without distractions Physical activity plays a vital role in maintaining both weight loss and glycaemic control