If you’ve ever blamed yourself for overeating or are struggling with weight, you’re not alone. But according to nutrition scientist Dr. Kevin Hall, the problem isn’t personal weakness, it’s the food environment we all live in.
Hall, who was a leading researcher at the National Institutes of Health until April when he retired after denouncing censorship of his research, has run some of the most rigorous clinical trials in nutrition science. His studies found that when people were given ultraprocessed foods, the packaged, engineered products that now make up more than half of the average American diet, they ate hundreds to over a thousand extra calories per day compared to when they ate meals made from whole foods.
Why? These foods are designed to be both energy-dense (lots of calories in a small portion) and hyperpalatable (that irresistible mix of sugar, salt, and fat that keeps you coming back for more). In other words: it’s not about willpower. These foods override the body’s natural hunger and fullness signals in ways we’re only beginning to understand.
A few decades ago, “junk food” was an occasional indulgence, like a slice of Grandma’s pie. Today, highly processed treats are cheap, available everywhere, and heavily marketed, even to kids. That constant exposure makes it almost impossible to avoid overeating.
Hall stresses that some ultraprocessed foods can still support a healthier diet, think premade sauces, frozen vegetables, or ready-to-eat meals lower in added sugar, salt, and saturated fat. The key is to use these convenient foods to help build meals centered on whole grains, vegetables, fruits, and legumes.
The bottom line? Overeating isn’t a personal failing, it’s a predictable response to a food environment designed to push us toward cheap, calorie-dense, addictive foods. While individuals can make strategic choices, real change will require reshaping the food system so that nourishing options are the easy, affordable default.
