dr greger 21 tweaks

Does Intermittent Fasting Increase Human Life Expectancy? Creative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0). Losing Weight While Sleeping? It's Classic Dr. Greger! His 501(c)3 nonprofit NutritionFacts.org is the first science-based, non-commercial website to provide free daily videos and articles on the latest . Danforth E. Diet and obesity. Randomize overweight women on a diet to green-plant membranes (in other words, just covertly slip them some powdered spinach) and they get a boost in appetite suppressing hormones, a decreased urge for sweets. At least, for example, randomize people to a weight-loss diet with or without one to two cups of low-sodium vegetable juice and those drinking the vegetable juice lose significantly more weight. 2009;73(8):1837-43. Yes. 2009;32(5):791-6. Appetite. No significant change in the control group, but the plant-based intervention group, even though there were no restrictions on portions and being able to freely eat all the healthy foods they wanted, lost an average of nineteen pounds by the end of the three-month study. Overweight individuals were randomized to receive either standard medical care or semi-weekly classes offering advice and encouragement to eat a low-fat diet centered around fruits, vegetables, whole grains, and legumes. But, six months later they were only down about twenty-seven pounds! Https//amznto/36yk5ti so stoked be reviewing an advance reading . Dropping pounds isnt so much the issue. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. But struggling with all the spices. This presentation summarizes the science behind weight loss (and 21 Tweaks) covered in Dr Greger's How Not To Diet (608 pages, 2019). Study subjects were served pasta and told to eat as much or as little as theyd like. The resting metabolic rate of those eating more plant-based may be 10% higher, or more; a boosted metabolism that can translate into burning off hundreds of extra calories a day more without doing a thing. Dr. Greger's Daily Dozen - Apps on Google Play World J Diabetes. What do you think would happen if, as a first course, you gave them a hundred calories of salad composed largely of lettuce, carrots, cucumber, celery, and cherry tomatoes? More calories, yet a loss in body fat. I dont get a single penny from my books, but I get something betterthe satisfaction of serving and helping, learning, and sharing. As you can see, for example, oil, has a high calorie density, meaning a high calorie concentration, lots of calories packed into a small space. Whos got time for that, though? stbring K, Rayner M, Sjholm I, et al. Those randomized to restrict their protein intake were averaging literally hundreds more calories a day; so, they should have become fatter right? i don't do dr greger's plan myself (it's too complicated and way too much food for me), but i believe the tweaks are only there to give some variety. People whose diets even tend to trend that way appear to significantly shorten their lives. Draper CF, Vassallo I, Di Cara A, et al. Obes Rev. However, by definition, fiber is only found in plants. Institute of Medicine (U.S.). A key difference between plant-based nutrition and more traditional approaches to weight loss is that people are encouraged, on plant-based diets, to eat ad libitum, meaning eat as much as they want. But it may not just be the calories-in side of the equation; those eating more plant-based appear to be effectively burning more calories in their sleep. Ceddia RB. Emmaus, PA: Rodale Press. Described as a miracle herb, besides the weight loss, there are randomized controlled trials showing daily black cumin consumption significantly improves cholesterol and triglyceridessignificantly improves blood pressure and blood sugar control. Avoid diet fizzy drinks they may be calorie-free, but their artificial sweeteners are associated with increased weight gain and abdominal fat over time." 2013;8(7):e67786. Youre not going to thrill your stockholders selling something that you cant patent, that costs, three cents a day. Mann H, Djulbegovic B. Comparator bias: why comparisons must address genuine uncertainties. Most starting dreading breakfast and involuntarily threw it up. 2006;17(2):128-30. Since summer 1990 when Dr. Dean. PLoS Biol. Luckily for us, in the interview snippet below, he shares his favorite tweak-- which he calls "exercising while sleeping!" Includes 21 Tweaks from the new book, How Not to Diet. Those randomized to a half of a teaspoon at both lunch and dinner over three-months lost about four more pounds and an extra inch off their waist, found comparable to the obesity drug known as orlistat. When undigested calories are detected that far down in your intestines, your body thinks I must be full from stem to stern, and puts the brakes on eating more by dialing down your appetite. Subscribe to Videos Discuss Republish View Transcript Sources Cited Acknowledgements Topics In fact, I had seen it with my own eyes. A big bowl of water-rich vegetables is practically just a big bowl of trapped water. For the same two-thousand calories, to get those same two thousand calories from strawberries themselvesyoud have to eat forty-four cups of berries. Dr. Greger came up with those helpful tweaks in his book How Not to Diet. It turns out animal protein causes almost exactly as much insulin release as pure sugar. Thats why I became a doctor in the first place and why I started my nonprofit site, NutritionFacts.org. Presumably because theres no profit motive. Dr Greger, "Because of our circadian rhythms, food eaten at night is more fattening than the exact same food eaten earlier in the day." 1989;50(4):773-7. The microbiome and obesity: is obesity linked to our gut flora? And this magic protein restriction? EMBO Rep. 2006;7(7):688-93. 2015;50(2):82-9. What is black cumin? 2018;219:173-181. Americans do not meet federal dietary recommendations. 2001;86(2):265-76. Complement Ther Med. Weve known for more than forty years that those eating predominantly plant-based diets weigh, on average, about thirty pounds less than the general population, but you dont know if its the diet itself, until you put it to the test. I went into this project with the goal of creating a distillation of all the best science, but, to my delight, I discovered all sorts of exciting new tools and tricks along the way, a treasure trove of buried data, like simple spices proven in randomized, double-blind, placebo-controlled studies to accelerate weight loss for pennies a day. And be careful when you get out of bed as it can make you feel light-headed." The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. Check this out. By eating more high-bulk, low-calorie-density foods (vegetables, fruits, whole grains, and beans) and fewer calorie-dense foods, like meats, cheeses, sugars, and fats. Erlanson-Albertsson C, Albertsson P. To get prisoners to gain thirty pounds on a regular diet, it took about 140,000 excess calories per certain amount of body surface area. If you havent yet, you can subscribe to my videos for free by clicking here. Daryabeygi-Khotbehsara R, Golzarand M, Ghaffari MP, Djafarian K. Nigella sativa improves glucose homeostasis and serum lipids in type 2 diabetes: a systematic review and meta-analysis. N Engl J Med. 2013;1 Suppl 1:s1-2. Obesity intervention in persons with spinal cord injury. And, the study subjects lost an average of seventeen pounds in just twenty-one days. Thylakoids are where photosynthesis takes place, the process by which plants turn light into food. Kim H, Caulfield LE, Rebholz CM. 2014;63(7):356-364b. One study that tracked peoples intake throughout the day even found that overweight subjects randomized to pre-lunch vegetable soup not only ate less lunch, but deducted an extra bonus hundred calories at dinner, too, a whole seven hours later. Flatiron Books; 2015. But any time you have one group do something special, you dont know how much of the benefit is due to the placebo effect. Starchier vegetables, whole grains, and canned beans are mostly 70s, meaning three-quarters of their weight: pure water. I think Ill stick with the cumin. Leidy HJ, Clifton PM, Astrup A, et al. Its no wonder no one has yet pulled together all the best scienceuntil now! (As always, all the proceeds I receive from the book are donated to charity; I just really want as many people as possible to benefit!). But wait, isnt weight loss just about eating less and moving more? No calorie counting, no portion controljust eating. Lock someone in a closet, and you can force them to lose as much body fat as you want. Dr Greger, "Change your existing bad habits to good ones, or establish new good habits, using implementation intentions. And the fact that it can also be so effective in treating, arresting, and reversing other leading killers, like type 2 diabetes and high blood pressure, would seem to make the case for plant-based eating simply overwhelming. J Am Coll Nutr. Dr Greger, "Two teaspoons of brewer's, baker's and nutritional yeasts contains a type of fibre called beta-glucan and trials have found it can facilitate weight loss." Adv Biomed Res. Aliment Pharmacol Ther. Public Health Nutr. Give some vegans branched-chain amino acids, and you can make them as insulin resistant as omnivores. Dr Greger, "Studies have found that a daily quarter teaspoon of garlic powder can reduce body fat." And? Watch on. Based on this, Justuseapp Legitimacy Score for Dr. Greger's Daily Dozen Is 68.0/100. Canfora EE, van der Beek CM, Jocken JWE, et al. Or you can use regular cumin, the second most popular spice on Earth. Dr. Greger's 21 Tweaks | Healthy plant based recipes, Negative calorie, Negative calorie foods Explore Food And Drink Uploaded to Pinterest Dr. Greger's 21 Tweaks Twenty-One tweaks for weight loss. 2013;3(5):337-52. Dr Greger's 21 Tweaks summarize his book How Not To Diet (608 pages, 2019). Montalcini T, De Bonis D, Ferro Y, et al. Garlic worked, resulting in both a drop in weight and in waistlines within six weeks. Am J Clin Nutr. 49 people found this helpful. Coca-Cola itself even put an ad out there emphasizing this one simple common-sense fact. As the current and past chairs of Harvards nutrition department put it, this central argument from industry is that the overconsumption of calories from carrots would be no different from overconsumption of calories from soda. If a calorie is just a calorie, why does it matter what we put in our mouths? So, my recommendation to stop eating after 7 PM is not just because, you know, Im afraid people are mindlessly snacking on the couch or something. Protein intake during energy restriction: effects on body composition and markers of metabolic and cardiovascular health in postmenopausal women. 2018;192:167-72. That may help explain why the leg muscles of CrossFit trainees placed on a ketogenic diet can shrink as much as 8 percent within two months. Some studies arent controlled at all. I went into this thinking I would just end up railing against all the gimmicky snake-oil nonsense out there, and put out the same standard advice on trimming calories and hitting the gym. Am J Clin Nutr. Sit them down to an all-you-can-eat meal and, compared to the placebo group who had only gotten a squirt of water through the tube, people eat over a hundred calories less. Can J Physiol Pharmacol. 2000;19(5):578-90. Plant Based Recipes Dinner Healthy Plant Based Recipes Plant Diet Update: been using this a year and I will admit my diet and exercise program hasn't been the best, but I had a lipid panel done and my triglycerides were down to 31. How Not To Diet 21 Tweaks - Dieting Blog Dietary strategies for weight management. I wrote this book for those who want the facts, not filler, fantasy, or fluff. All thanks to fiber. Ornish D, Brown SE, Scherwitz LW, et al. Fontana L, Cummings NE, Arriola Apelo SI, et al. Hirsh E, Halberg E, Halberg F, et al. Thylakoid membranes bind to lipase. 1983;37(5):763-7. 2011;20(3-4):231-6. Our stomach is only so big. Greger M. How Not to Die. What will happen if I do Dr. Greger's "21 Tweaks of Weight - YouTube No meals were provided, the intervention group was merely informed about the benefits of plant-based living and encouraged to fit it into their own lives at home. 1994;43(5):621-5. Himaya A, Louis-Sylvestre J. J Obes. Malik VS, Willett WC, Hu FB. If you put people on a diet packed with fruits, vegetables, whole grains, and beans and allow them to eat as much as they want, they end up eating about 50% fewer calories than they might have otherwise. 00:00:00. Hundreds of calories disappear. It acts as a fat- and starch-blocker, too. This is the concept of calorie density, the number of calories in a given amount of food. Myths, presumptions, and facts about obesity. 2001;59(5):129-39. Ballance S, Knutsen SH, Fosvold W, Wickham M, Trenado CD, Monro J. Glyceamic and insulinaemic response to mashed potato alone, or with broccoli, broccoli fibre or cellulose in healthy adults. 1993;47(6):409-18. Michael Greger, MD, Twenty-One Tweaks, How Not To Diet Lillian McDermott Radio Show 8K subscribers 1.7K views 2 years ago It has been a while since world renowned physician and bestselling. You know, its funny, when the meat industry funds obesity studies on chicken, they choose for their head-to-head comparison, foods like cookies and sugar-coated chocolates. This is a classic drug industry trick to try to make your product look better by comparing it to something worse. 1995;49(9):675-90. A hundred calories of chickpeas has a different impact than a hundred calories of chicken or Chiclets, based on factors like absorption and appetite, but in the second half I go a step further and explore how even the exact same foods eaten differently can have different effects. The researchers learned how difficult it was to have people to gain weight on purpose unless, you feed them lots of fat. (60 mins) Transcript. Int J Endocrinol Metab. It may take up to 17 years before research findings make it into day-to-day clinical practice. If there was one piece of advice that sums up the recommendations in my upcoming book it would be: Wall Off Your Calories. Animal cells are encased only in easily digestible membranes, which allows the enzymes in our gut to effortlessly liberate the calories within a steak, for example. 2014;100 Suppl 1:359S-64S. Stopping eating completely for a week or two can cause more weight loss than just restricting your calories, but paradoxically, it may actually lead to less loss of body fat. Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. 2004;19(3):311-21. The same number of calories eaten at a different time of the day, in a different meal distribution, or after different amounts of sleep can translate into different amounts of body fat. Sci Rep. 2017;7(1):2360. 2018;6(1):1. Those on a Standard American Diet lose about 5 percent of their calories through their waste every day, but on a higher-fiber diet we can double that. The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Overweight adults were randomized to eight weeks of either a calorie-restricted diet or the same diet combined with five days a week of just one less hour of sleep a night. You may not apply legal terms or technological measures that restrict others from doing anything permitted here. Monte, T., & Pritikin, I. Three months in, the fake vinegar group actually gained weight (as overweight people tend to do), whereas the genuine vinegar groups significantly lost body fat, as determined by CT scan. Four cents too steep? 2013;106(1):30-3. You can tell just by looking at them. They lost seventeen pounds in three weeks eating more food. It's noteworthy that the App has been updated with the 21 tweaks for weight loss within plant-based diet. These genius tweaks can instantly cut calories from your daily menu without sacrificing flavor. Melnik BC. Tian S, Xu Q, Jiang R, Han T, Sun C, Na L. Dietary protein consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Because decreased consumption of branched-chain amino acids improves metabolic health. On average, they consumed about 900 calories of pasta. You cant stuff cabbage into a capsule, but there are some foods so potent that you could actually fit them into a pill to pit them against placebos: spices. 2016;116(2):360-74. Non-fat Greek yogurt, baked potato chips, sugar-free diet lemonade with a turkey sandwich, has the same number of calories as thiswhat the unprocessed-meal-food folks were eating, kind of a southwest entre salad with black beans, avocados, nutsthats the calorie density effect. Okay, so thats what I spend the first half of the book doing, laying out the optimal weight-loss diet. In this case, lowering fat content effectively made up to 100,000 calories, disappear. Soup preloads in a variety of forms reduce meal energy intake. He is licensed as a general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. They lost seventeen pounds in three weeks eating more food, in excess of four pounds a day. Singh PN, Arthur KN, Orlich MJ, et al. (Apparently, just regular chocolate wasnt enough to make chicken look better.) You may not apply legal terms or technological measures that restrict others from doing anything permitted here. A hundred years ago, the USDA determined chicken was about 23 percent protein by weight and less than 2 percent fat. But in the normal sleep group, 80 percent of the weight loss was fat, whereas in the group missing just a few hours of sleep, it was the opposite, with 80 percent of the loss being lean body mass. Even just an ounce a daythats like a single chicken nugget, or like one chicken breast every ten days, was associated with weight gain compared to eating no chicken at all. Metab Clin Exp. Longitudinal changes in BMI in older adults are associated with meat consumption differentially, by type of meat consumed. Short-term fasting can interfere with body fat loss, not accelerate it, and you see the same thing, with the keto diet. Even if you eat the same amount, even if you absorb the same amount, a calorie may still not be a calorie. Of course, the type of salad matters. Its not only what we eat, but how and when. The use of green leaf membranes to promote appetite control, suppress hedonic hunger and loose [sic] body weight. In the meantime, if you want to see some of the science I wrote about in the book, check out my recent weight loss series: If you havent yet, you can subscribe to my videos for free by clicking here. Wick JY. Jenkins DJ, Kendall CW. Dr Greger's personal journey to a plant based lifestyle and to helping others take control of their health as influenced by his Grandmother who was cured of her end stage heart disease with a whole foods plant based diet. In his newest live presentation, Dr. Greger offers a sneak peek into his new book How Not to Diet. A randomised controlled trial on hypolipidemic effects of Nigella Sativa seeds powder in menopausal women. Nuttall FQ, Mooradian AD, Gannon MC, Billington C, Krezowski P. Effect of protein ingestion on the glucose and insulin response to a standardized oral glucose load. The effect of fruit in different forms on energy intake and satiety at a meal. Dr. Greger is a physician, New York Times best-selling author, teacher and international speaker. Dr Greger, "Drink three cups a day between meals (waiting at least an hour after a meal so as to not interfere with iron absorption). Eaton SB, Konner M. Paleolithic nutrition. Dr Greger talks Rheumatoid Arthritis - The Paddison Program for Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. Daen CI, Pinget GV, Tan JK, Macia L. Detrimental impact of microbiota-accessible carbohydrate-deprived diet on gut and immune homeostasis: an overview. But when you eat structurally intact plant foods, chew all you wantyoure still going to end up with calories completely surrounded by fiber, which then blunts the glycemic impact, activates the ileal brake, and delivers sustenance to your friendly flora. Hall KD, Chen KY, Guo J, et al. You could chug those liquid candy calories in less than a minute, but eating 240 calories of carrots would take you more than two-and-a-half hours of sustained constant chewing. Second meal effect on appetite and fermentation of wholegrain rye foods. A little vinegar every day led to pounds of weight loss achieved for just pennies a day without removing anything from their diet. Whereas, whole food, plant-based diets have been shown to actually reverse heart disease thats what Ornish used. Dr Greger, "Confine eating to a consistent daily window of under 12 hours in length." Gut microbial metabolism defines host metabolism: an emerging perspective in obesity and allergic inflammation. (If you have heart or kidney issues, don't increase fluid intake without first talking with your doctor.) Ileal brake activation: macronutrient-specific effects on eating behavior? Dr. Greger: Twenty-five years now. stbring K, Sjholm I, Srenson H, Ekholm A, Erlanson-Albertsson C, Rayner M. Characteristics and functionality of appetite-reducing thylakoid powders produced by three different drying processes. Cell Metab. Proven in placebo-controlled trials to work, but you probably never heard about any of this because they cant make enough profit. If you want to be regaled with success stories and testimonials and before-and-after pictures, you have come to the wrong place. Restoration of metabolic health by decreased consumption of branched-chain amino acids. 2014;81:295-304. I figured this book would distinguish itselfbut more as a book of reference than revolution. In , Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump The downside is that now Im just barely able to keep up making new videos for NutritionFacts.org and so I just have time to create one new presentation per book. Am J Clin Nutr. The problem is that even just sticking to the peer-reviewed medical literature is not enough as, False and scientifically [misleading] unsupported beliefs about obesity are pervasive even in scientific journals. Now, they ended up sleeping an hour later on the weekends. If any changes are made to the original text or video, you must indicate, reasonably, what has changed about the article or video. Read our important information about translations here. Williamson DA, Geiselman PJ, Lovejoy J, et al. J R Soc Med. nutritionist s 21 tweaks to boost your healthy diet and May 21st, 2020 - this is an edited excerpt from how not 2004;104(10):1570-6. Lipase is the enzyme that our body uses to digest fat; so, you bind the enzyme you slow fat absorption. Dr. Greger's Daily Dozen is a totally legit app. N Engl J Med. Pomegranate vinegar beverage reduces visceral fat accumulation in association with AMPK activation in overweight women: a double-blind, randomized, and placebo-controlled trial. Rehm CD, Pealvo JL, Afshin A, Mozaffarian D. Dietary Intake Among US Adults, 1999-2012. Ibrahim RM, Hamdan NS, Mahmud R, et al. 2015;12(5):733-42. Esselstyn CB, Gendy G, Doyle J, Golubic M, Roizen MF. From Althea Restaurant in Chicago, my favorite nutrition nerd of NutritionFacts.org, Dr. Greger talks Coronavirus, How Not to Diet and his 21 tweaks for staying strong and healthy. Mol Nutr Food Res. Copy the address found in the box above and paste into your favorite podcast application or news reader. Sahebkar A, Soranna D, Liu X, et al. Low-carb diets have been shown to impair artery function and worsen heart disease. Curr Gastroenterol Rep. 2009;11(4):307-13. So, thats why I consider these kinds of plant-based meats more of a useful stepping stone towards a healthier diet, rather than the end-game goal / ideal. What about a year later? So, you snooze you losefat! Feed people a chicken and rice lunch, and four-and-a-half hours later, they eat 18 percent more of a dinner buffet than had they instead been given a chicken-free chicken and rice lunch. Alternatively, adding a half teaspoon of red pepper powder into your daily diet can also help burn fat." Boschmann M, Michalsen A. Fasting therapyold and new perspectives. Effects of dietary protein and fiber at breakfast on appetite, ad libitum energy intake at lunch, and neural responses to visual food stimuli in overweight adults. High-fiber foods trap calories across the board. Drizzling just a tablespoon of oil on a dish adds over a hundred calories. I imagined what would set this work apart would be its comprehensiveness and strict grounding in science. Int J Vitam Nutr Res. As delicious as berries are, I dont know if I could fill my stomach to bursting eleven times a day. Instead, it turned it into a meal with calories in the quadruple digits. Calorie intake dropped by 40 percent, but not because they were eating less food. Dr Greger, "Have nine cups of unsweetened beverages a day for women which would be taken care of by the green tea and water preloading recommendations or 13 cups a day for men. For those same calories, you could have instead eaten about two cups of blackberries, for example, a food with a low calorie density. Creative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0), The 3,500 Calorie per Pound Rule Is Wrong, The Reason Weight Loss Plateaus When You Diet, The New Calories per Pound of Weight Loss Rule, The Benefits of Calorie Restriction for Longevity, Potential Pitfalls of Calorie Restriction, Benefits of Fasting for Weight Loss Put to the Test, Flashback Friday: Childhood Constipation and Cows Milk. By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device. J Nutr. So, the next time you sit down to a healthy soup, you can imagine calories being veritably sucked out of your body with every spoonful. Br J Nutr. Br J Nutr. But no, they actually lost more body fat. Wright N, Wilson L, Smith M, Duncan B, McHugh P. The BROAD study: a randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. A whole food, plant-based diet achieved the greatest weight loss ever recorded compared to any other such intervention published in the scientific literature. Nestle Nutr Inst Workshop Ser. Its like every calorie label you look at gets instantly discounted when you are eating lots of fiber-rich foods, which is why it makes it onto my list. For Dr. Greger's full answer, check out the video above, but there are some choice nuggets: On Iodine's role: "Iodine is important for thyroid function. The Lifestyle Heart Trial. Int J Obes (Lond). You just dont feel as hungry. With so little profit potential, its no wonder those studies never saw the light of day. If you want testimonials and before-and-after pictures, you have come to the wrong place. If any changes are made to the original text or video, you must indicate, reasonably, what has changed about the article or video. Ball MF, Canary JJ, Kyle LH. The scale made it look as though they were doing better when they were fasting, but the reality is they were doing worse. 1975;2(suppl 1):31-2. To get the same thirty-pound weight gain just by adding fat to their diets, all they had to do was feed them about an extra 40,000 calories. In fact, in a famous prison experiment in Vermont, lean inmates were overfed up to ten thousand calories a day to try to experimentally make them fat. 2010;91(5):1525S-9S. They used about a half teaspoon of garlic powder a day, which would cost less than four cents. 2016;316(6):583-4. Appetite. 2014;20(5):779-86. Rolls BJ. Myths, presumptions, and facts about obesity. Nutr Rev. 7 Small Tweaks to chop Calories All Year Long Lengthy Med Clin North Am. As anyone whos ever eaten corn can tell you, some bits of vegetable matter can pass right through you. Volume 49 4.6/5 - (214 votes) 17 ingredients to an ideal weight-loss diet and the 21 tweaks to accelerate the further loss of excess body fat.

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