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They increase satiety, slow how quickly your stomach empties, and dial down appetite and cravings, so smaller portions start to feel like enough

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Adjusting protein slightly upward, reassessing total calories, or adding a week of lower-intensity fasting before resuming often breaks through it

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Amanda Pizarek, Director of Research, highlighted findings that underscore the importance of prioritizing nutrient-rich foods, managing cravings, and leveraging medication to reduce overall food intake