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Focus on: Calorie-dense but nutrient-dense foods: nut butters, avocados, protein shakes Liquid calories when solid food feels impossible: smoothies with protein powder, yogurt, and fruit Eating by the clock rather than by hunger signals (every 3-4 hours regardless of appetite) Prioritizing protein at every eating occasion Calorie target at 5-7.5mg: 1,200-1,500 for most people

28-Day Optimization During the month that follows, optimize your weight loss plan, if necessary, after each weekly weigh-in

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