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A common starting point is to include a palm sized portion of protein at meals, colorful vegetables or fruit for fiber and micronutrients, and a modest amount of healthy fat within a reduced-calorie diet that still provides essential nutrients when meals are balanced

Note: Direct human studies measuring GLP-1 levels after psyllium intake are limited, but existing data on fiber-driven GLP-1 activity suggest a clear mechanistic link

Youll need to meet weight-based criteria: BMI of 30 or higher (obesity), or BMI of 27-29.9 with at least one weight-related health condition like high blood pressure, high cholesterol, prediabetes, or sleep apnea

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