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Since the body uses protein most effectively when you have it at regular intervals, divide your daily intake into four equal amounts for breakfast, lunch, a snack and dinner. If you work out at a high level, consider eating another 50 grams of protein before you go to bed to help with overnight muscle repair. Eat slowly , try to have meals without any outside distractions, and follow the one-bite rule when it comes to favorite but fattening foods like desserts.


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