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Scientific American notes that glycogen is stored with water, which explains why some early weight loss is water weight rather than fat loss. Cleveland Clinic explains that starting with too large of a calorie deficit can lead to side effects such as fatigue, nausea, dehydration, constipation, headaches, and irritability. These symptoms are signals that energy intake may not be matching the bodys current needs

Atherosclerosis (2017) 261:4451

You want the satisfaction of a handheld meal, but bread or tortillas take up too much stomach space and deliver too few nutrients per bite

It slows down the movement of food through the stomach, curbing appetite, leading to weight loss. Dr

Walking for 10-15 minutes after meals supports blood sugar and GLP-1 signalingand it doesnt need to be a power walk, just a casual stroll