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First, protein first, every meal eat the protein portion of a meal before bread, rice, vegetables, or fat, so when satiety arrives early at least the highest-leverage macronutrient is in

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Rus GZ, Bernardini A, dos Santos M, Mendes Abelaira H, Luis Maciel A, Orlandi Arent C, Iladi Matias B, Bruchchen L, Maria Igncio Z, Michels M, Dal-Pizzol F (2016) Antioxidant therapy alters brain MAPK-JNK and BDNF signaling path-ways in experimental diabetes mellitus