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Michelle Cardel, PhD, MS, RD, the chief nutrition officer at WeightWatchers, also noted, "Consuming a higher-protein diet can help you preserve muscle mass and will also help keep you fuller for longer." Cardel added that she recommends eating "at least" one gram of protein per kilogram of body weight (about 2.2 pounds) per day, but this can be different for everyone and depends on things like workout routines and age

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