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References:

Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15. PMID: 22254008; PMCID: PMC3257631.

Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription
https://ncbi.nlm.nih.gov/pmc/articles...

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
https://pubmed.ncbi.nlm.nih.gov/29497...
Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber https://pubmed.ncbi.nlm.nih.gov/26514...

Successful weight loss maintenance: A systematic review of weight control registries
https://pubmed.ncbi.nlm.nih.gov/32048...

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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.