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Be smart about your diet, but don’t overthink this. The simpler you can make something, the greater the likelihood you will be consistent with it over number of years. Consistency over number of years = an effective outcome.
There are quite only two ways one’s body loses weight (by non-surgical means). A person either burning fat, or «burning» muscular. If you are burning muscle, watch ! You have actually begun to starve. For safe, healthy weight loss, you must preserve good tone muscles tissue (including heart muscle) and lose fat instead.
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