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Build your breakfast around ingredients like oats, barley, berries, apples, chia seeds, flaxseeds, leafy greens, beans, lentils, and vegetables, then pair them with a quality protein source

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Under dietetic guidance, an intake of approximately 1.0 to 1.2 grams per kilogram of body weight daily may be appropriate, particularly for older adults or those losing weight

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Physical activity enhances both weight loss and metabolic improvements