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Consider discussing your specific requirements with a registered dietitian Emphasise whole foods : Focus on vegetables, fruits, whole grains, and minimally processed ingredients that provide fibre, vitamins, and minerals Control portion sizes : Use smaller plates and serve modest portions, as you will likely feel satisfied with less food

After 72 weeks, weight loss averaged 5.5 percent at 6 mg, 7.8 percent at 12 mg, and 10.5 percent at 36 mg

This practice is particularly useful for patients who cannot tolerate certain ingredients in commercially available medications, require a specific dosage not readily available, or need a combination of medications tailored to their specific condition

However, its important to note that it is not intended to be used as a sleep aid to directly help people fall asleep

Lean meats, eggs, Greek yogurt, and legumes are excellent sources

The maximum daily dose of 300 mg (6 sachets) aligns with EFSA Novel Food authorisation