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Long-term: sustain and personalize Over months, keep a rotation of legumes, oats/barley, cooled starchy foods, fermented dairy, and regular protein at meals

Individual results depend on starting weight, dose, consistency, and daily habits

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Carbohydrates will help maintain stable blood sugar, protein can slow the absorption of alcohol, and healthy fats can keep you feeling full longer

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Additionally, 86.4% of individuals in this study lost at least 5% of their body weight