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In the long run, about one in three people lose at least 20% of their body weight

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Both are FDA-approved for weight management and both are options we prescribe

For example, a typical day might look like this: Breakfast: Greek yogurt with blueberries and chia seeds Mid-morning snack: Two boiled eggs with an apple Lunch: Grilled salmon with spinach and quinoa Afternoon snack: Cottage cheese with cucumber Dinner: Chicken breast with roasted broccoli and sweet potato That structure hits roughly 100 grams of protein and 30+ grams of fiber, keeps each meal small enough to be comfortable, and doesnt require anything unusual

CNS Neurol Disord Targets 18(4):326-333, 2019