We have discussed ways to support your own GLP-1 in previous articles. During an office visit, I may casually call it your “natural Ozempic.” The phrase opens the conversation, but no food can replace medication. Readers now ask a more practical question: “Doctor, how do I apply this in real life?” This plan focuses on four strategies: whey protein, Mediterranean eating, fiber, and regular exercise.
The essentials in 5 lines
- No food reproduces the effects of a prescription GLP-1 medicine.
- A small whey preload may lower the glucose rise after meals.
- Fiber, Mediterranean eating, and exercise support fullness and metabolic health.
- Without an energy deficit, weight loss is usually modest.
- Consistency matters more than a perfect diet or supplement.
This article continues an earlier conversation
Previous articles explored sleep, meal timing, stress, food order, and the gut microbiome.
You can revisit them here:
This article focuses on four better-supported strategies. It also covers limitations, side effects, and weekly application.
What is GLP-1?
GLP-1 is a hormone produced mainly by specialized intestinal cells. It helps regulate insulin release, digestion, appetite, and fullness.
Levels may rise two to four times after a meal. Your body then breaks the hormone down quickly.
Natural GLP-1 remains active for only one or two minutes. Prescription medicines create stronger and longer-lasting effects.
Food and exercise can support your physiology. They cannot replace semaglutide, liraglutide, or another prescribed treatment.
The four core strategies
| Strategy | Practical approach | What the supplied evidence shows |
|---|---|---|
| Whey protein preload | 15 grams, 10–15 minutes before breakfast or lunch | May raise GLP-1, lower peak glucose, and slow stomach emptying |
| Mediterranean-style eating | Vegetables, beans, whole grains, olive oil, fish, and nuts | One Mediterranean meal produced more GLP-1 than a high-fiber vegetarian meal |
| About 35 grams of fiber daily | Build gradually through whole foods | Supports glucose, fullness, weight, cholesterol, and cardiovascular health |
| Regular exercise | Combine steady activity, intervals, and recovery | Sustained training may improve the post-meal GLP-1 response |
These strategies do not create a simple additive effect. You should not begin everything on the same day.
The goal is a pattern you can tolerate, afford, enjoy, and maintain.
1. A whey protein preload
Whey protein is one of the most studied foods for stimulating GLP-1.
A meta-analysis combined 16 crossover trials with 244 participants. Studied doses ranged from 15 to 55 grams.
Whey increased GLP-1 and lowered peak glucose by about 1.4 mmol/L. It also slowed stomach emptying.
The effect appeared dose-dependent. A larger amount may produce a stronger response.
It may also cause more digestive symptoms.
Another trial used only 15 grams. GLP-1 increased two to three times.
The response appeared in lean participants and participants with obesity.
That is why this plan uses 15 grams as a practical target.
Why take it before eating?
A 12-week trial used whey and guar 15 minutes before meals.
Adults with type 2 diabetes improved post-meal glucose and hemoglobin A1c.
The product contained two ingredients. The result cannot be assigned to whey alone.
The trial still provides a practical timing model.
You can take the preload 10–15 minutes before breakfast.
A second serving may be added before lunch after several well-tolerated weeks.
How to prepare it
Mix the powder completely in room-temperature water. Sip it over five to ten minutes.
You do not need a large drink or complicated routine.
The plan should fit your actual morning.
2. Mediterranean-style eating
Mediterranean eating does not depend on one miracle food. Its strength comes from the combination.
Meals include vegetables, whole fruit, beans, whole grains, fish, nuts, seeds, and olive oil.
Highly refined foods play a smaller role.
In a crossover trial involving adults with type 2 diabetes, a Mediterranean meal produced more GLP-1.
The comparison meal was vegetarian and high in fiber.
The Mediterranean meal also produced a better glucose profile.
Fiber matters, but it does not explain the entire response.
Protein, unsaturated fat, fermentable carbohydrates, and plant compounds may work together.
Mediterranean building blocks
| Food group | Examples | Role in the plan |
|---|---|---|
| Olive oil | Dressings and cooked vegetables | Provides monounsaturated fat |
| Oily fish | Salmon and sardines | Provides protein and omega-3 fats |
| Beans and lentils | Chickpeas, lentils, and white beans | Provide protein, fermentable fiber, and resistant starch |
| Whole grains | Oats, barley, quinoa, and brown rice | Provide fiber and less-refined carbohydrate |
| Nuts and seeds | Walnuts, almonds, chia, and flax | Combine fiber and unsaturated fat |
| Produce | Berries, apples, pears, greens, and broccoli | Provides fiber and plant compounds |
Green tea, cocoa, onions, apples, turmeric, and ginger contain interesting compounds.
Much of their GLP-1 evidence remains experimental.
Use them for flavor and variety. Do not treat them as medication substitutes.
3. A fiber target near 35 grams daily
Fiber does more than add bulk. Some types reach the colon and are fermented by gut bacteria.
That process produces short-chain fatty acids.
These compounds may activate receptors involved in GLP-1 release.
A review of approximately 8,300 adults with diabetes compared daily intakes near 35 and 19 grams.
Researchers estimated 14 fewer deaths per 1,000 participants with the higher intake.
Hemoglobin A1c, fasting glucose, body weight, and blood lipids also improved.
This does not guarantee an individual outcome.
It shows that fiber offers benefits beyond one hormone.
What does 35 grams look like?
| Food | Approximate fiber |
|---|---|
| Whole oats with berries | 7–9 g |
| Apple or pear with skin | 4–5 g |
| One cup of lentils or chickpeas | 10–15 g |
| Two vegetable servings | 5–8 g |
| Nuts or seeds | 3–5 g |
| Estimated total | 29–42 g |
Amounts vary by food and serving size.
You do not need exactly 35 grams every day.
Aim for a weekly pattern near the target and increase gradually.
4. Regular exercise
Exercise belongs in this conversation because active muscle sends signals throughout the body.
An analysis from the S-LiTE study evaluated one year of moderate-to-vigorous exercise.
The late post-meal GLP-1 response increased by 37%.
The confidence interval ranged from 20% to 57%.
The increase was 25% greater than in the usual-activity group.
Liraglutide did not produce the same increase in endogenous secretion.
This does not mean exercise was superior to medication.
The study examined one hormonal response, not every clinical outcome.
Interleukin-6 released during muscle contraction may contribute.
That mechanism remains possible rather than definitive.
The practical message is simple: adaptation takes time.
It does not appear after one workout.
What type of exercise should you choose?
| Exercise type | Examples | Starting approach |
|---|---|---|
| Steady moderate activity | Brisk walking, cycling, or swimming | 30–45 minutes |
| Intervals | Alternate faster and easier periods | One weekly session |
| Recreational movement | Hiking, dancing, or family bike rides | Supports consistency |
| Active recovery | Easy walking, mobility, or yoga | Maintains movement without excessive strain |
Begin at your current ability.
You do not need athletic-level training.
Stop and seek guidance for chest pain, fainting, or unusually severe shortness of breath.
Speak with your clinician before vigorous exercise when you have cardiovascular disease or an unstable condition.
Weight loss: modest but consistent
None of these strategies produces medication-level weight loss by itself.
They may still create modest and clinically useful changes.
The combination may matter more than one isolated food.
A protein-and-fiber preload
A randomized trial followed 206 adults with overweight or obesity for 12 weeks.
Participants consumed a shake with 17 grams of protein and 6 grams of fiber.
They drank it before breakfast and lunch.
The preload was taken 30 minutes before each meal.
The intervention group lost an average of 3.3 kilograms.
The equal-calorie placebo group lost 1.8 kilograms.
Total cholesterol, LDL cholesterol, and oxidized LDL also decreased.
The difference matters, but it requires perspective.
The trial evaluated a complete intervention, not GLP-1 alone.
It also does not prove that every shake produces the same result.
Does eating more earlier help?
A meta-analysis of nine trials examined daily energy distribution.
Placing more calories earlier produced 1.23 kilograms of additional weight loss.
Fasting glucose, insulin resistance, and LDL cholesterol also improved.
In another trial, women with obesity and metabolic syndrome consumed the same daily calories.
One group ate a larger breakfast.
The other ate a larger dinner.
After 12 weeks, the breakfast group lost 8.7 kilograms.
The dinner group lost 3.6 kilograms.
These findings suggest that earlier eating may help some people.
They do not prove that everyone needs rigid calorie percentages or meal times.
Work, medications, culture, appetite, and family meals matter.
Read more about meal timing here:
Long-term cardiovascular protection
Fiber is not only a digestive strategy. It belongs in a heart-protective eating pattern.
An intake near 25 to 29 grams daily is associated with lower cardiovascular and overall mortality.
The observed reduction ranges from 15% to 30%.
The relationship appeared gradual within studied intake levels.
Many mortality findings come from observational studies.
An association does not prove that fiber caused the entire reduction.
People who eat more fiber may practice other healthy behaviors.
Clinical trials still support improvements in several cardiovascular risk factors.
Among adults with hypertension, increased fiber lowered systolic pressure by about 4.3 mmHg.
Diastolic pressure decreased by approximately 3.1 mmHg.
The supplied sources rate these blood pressure findings as high certainty.
Benefits also appeared in people already using cardioprotective medicines.
The American Heart Association recommends patterns rich in:
- Fruits and vegetables.
- Whole grains.
- Beans and lentils.
- Nuts and seeds.
- Plant proteins.
- Fish and liquid plant oils.
Fiber does not replace blood pressure or cholesterol medication.
It can complement treatment inside an individualized plan.
Key factors for maximizing weight loss
People often become focused on details during weight loss.
They may search for the perfect protein amount, fiber supplement, or meal time.
Those details may help.
None is more important than maintaining the overall pattern.
Adherence matters more than a perfect diet
The PREVIEW study followed 2,223 people at high risk for type 2 diabetes for three years.
Participants received eating and activity programs with different protein targets.
Some followed a higher-protein pattern.
Others consumed a moderate amount.
Type 2 diabetes developed in approximately 3% of participants across the groups.
Researchers had predicted an incidence between 10% and 15%.
PREVIEW primarily examined diabetes prevention.
It did not determine which diet produces the most weight loss.
Still, it offers an important lesson.
Maintaining the full program appeared more important than the exact protein target.
Your body adapts during weight loss
Weight loss is not simply a matter of willpower.
The body responds by trying to restore its previous energy balance.
Hunger may increase.
Energy expenditure may fall.
Some people also begin moving less without realizing it.
These responses help explain why maintenance can be harder than initial weight loss.
Protein, fiber, and exercise may soften some of these adaptations.
| Strategy | How it may help |
|---|---|
| Adequate protein | Supports fullness and helps preserve lean mass |
| Dietary fiber | Adds food volume and may extend satiety |
| Exercise | Helps preserve lean mass, physical ability, and energy expenditure |
| Whole foods | Create satisfying meals with lower energy density |
| Support and follow-up | Help people return after difficult weeks |
These strategies do not eliminate every biological adaptation.
They may make those responses easier to manage.
Without an energy deficit, weight loss is usually modest
Meaningful fat loss requires an energy deficit.
Over time, the body must use more energy than it receives.
That deficit does not always require calorie counting.
It may develop naturally when greater fullness leads to smaller portions.
Without a prescribed or spontaneous deficit, weight loss is usually modest.
Across the supplied research, changes commonly fall between 0.3 and 2 kilograms.
Some trials report larger losses.
Those trials often include calorie restriction, structured treatment, or several interventions.
Whey, fiber, and natural GLP-1 support should not be described as fat-burning treatments.
The plan’s real value
The main value of this plan is not replacing reasonable calorie reduction.
It is making that reduction easier to tolerate and maintain.
Protein may reduce hunger for some people.
Fiber adds volume and may prolong fullness.
Exercise supports muscle, physical function, and metabolic health.
Mediterranean eating provides satisfying meals without depending on specialized products.
Together, these strategies may help you consume less energy without fighting constant hunger.
A realistic target
You do not need the largest possible deficit.
Severe restriction often increases hunger, fatigue, and the risk of quitting.
A better target is the smallest deficit that produces progress.
It must also remain sustainable.
Look at trends across several weeks.
Do not judge the process from one morning’s scale reading.
Body weight changes with fluid, sodium, digestion, and other factors.
Also monitor:
- Waist circumference.
- Hunger and fullness.
- Daytime energy.
- Strength and physical ability.
- Glucose, blood pressure, and cholesterol.
- Your ability to continue.
Maximizing progress without sacrificing adherence
| Instead of… | Try this |
|---|---|
| Cutting calories aggressively | Use a moderate reduction you can maintain |
| Changing your entire diet overnight | Introduce one strategy every one or two weeks |
| Depending mainly on supplements | Build whole-food meals first |
| Chasing exactly 35 grams of fiber daily | Aim for a weekly average |
| Choosing the exercise that burns the most calories | Choose movement you can repeat |
| Believing one difficult meal ruined the plan | Return with the next meal |
| Measuring success only with the scale | Include waist, strength, glucose, and well-being |
An excellent seven-day plan is less useful than a good-enough plan maintained for three years.
A weekly GLP-1 support plan
This plan combines the four pillars.
Adjust portions for your energy needs, health conditions, and goals.
Fiber values are approximate.
The whey preload is optional.
| Day | Breakfast | Lunch | Dinner | Estimated fiber | Movement |
|---|---|---|---|---|---|
| Monday | Oatmeal, blueberries, walnuts, cinnamon | Chickpeas, tomatoes, cucumber, olive oil | Salmon, broccoli, quinoa | 35–38 g | 45-minute brisk walk |
| Tuesday | Plain yogurt, chia, raspberries, almonds | Lentils with vegetables | Chicken, avocado, sweet potato | 36–40 g | Easy walk and mobility |
| Wednesday | Whole-grain toast, avocado, tomato, eggs | White beans, tuna, vegetables | White fish with Mediterranean vegetables | 34–38 g | Moderate-to-vigorous activity |
| Thursday | Oats, flax, banana, walnuts | Chickpeas, brown rice, vegetables | Sardines with salad | 35–39 g | 45-minute walk or bike ride |
| Friday | Vegetable omelet and cocoa oatmeal | White beans, spinach, vegetable soup | Fish, salad, quinoa | 35–38 g | 24–30 minutes of intervals |
| Saturday | Eggs, spinach, mushrooms, whole-grain toast | Vegetable and seafood paella | Hummus, vegetables, whole fruit | 36–40 g | Recreational activity |
| Sunday | Yogurt, oats, seeds, berries | Chicken, quinoa, greens, beans | Pumpkin soup and whole-grain toast | 35–39 g | Yoga, stretching, or easy walking |
A simple daily routine
Before breakfast: use the whey dose for your current phase.
Breakfast: include protein, fiber, and an unsaturated fat.
Before lunch: add a second preload only after several comfortable weeks.
Lunch and dinner: fill about half the plate with vegetables.
Add protein and beans or a whole grain.
During the week: combine moderate movement, one interval session, and active recovery.
Reducing side effects
Introducing whey and fiber too quickly may cause diarrhea, gas, bloating, or cramps.
These symptoms do not always mean that the plan must stop.
They often indicate that the increase was too fast.
An eight-week progression
| Phase | Whey protein | Fiber |
|---|---|---|
| Weeks 1–2 | 10 grams before breakfast | Add 3–5 grams above your usual intake |
| Weeks 3–4 | 15 grams before breakfast | Add another 3–5 grams |
| Weeks 5–6 | 15 grams before breakfast and lunch | Continue through beans, oats, and vegetables |
| Weeks 7–8 | Continue both servings when tolerated | Approach 30–35 grams daily |
| When symptoms occur | Return to the last tolerated dose | Hold or reduce the amount for one or two weeks |
Do not increase simply because the calendar changed.
Move forward when your body tolerates the current level.
Improving whey tolerance
Choose whey protein isolate. It usually contains less lactose than concentrate.
Sip it slowly. Avoid drinking the full amount at once.
Begin with one serving. Do not start breakfast and lunch preloads together.
Do not increase whey and supplemental fiber simultaneously. Introduce one change at a time.
Do not depend on probiotics. They may help some people, but they are not required.
Situations requiring caution
Milk-protein allergy: do not use whey.
Lactose intolerance: isolate may be easier to tolerate.
It does not protect against a true milk allergy.
Chronic kidney disease: whey counts toward total daily protein.
KDIGO guidance advises avoiding excessive protein intake in chronic kidney disease.
Liver disease: avoid excessive amounts and unnecessary supplement combinations.
Rapid-absorption medicines: whey may slow stomach emptying.
Ask your clinician or pharmacist about medication timing.
Improving fiber tolerance
Spread fiber across the day. Do not consume most of it in one meal.
Begin with familiar foods. Oatmeal and cooked vegetables may be easier.
Increase beans gradually. Start with half a cup.
Drink enough fluid. About 1.5–2 liters daily is a common target.
That amount requires adjustment when a clinician has prescribed fluid restriction.
Change food texture. Cooked vegetables may be easier than large raw salads.
Separate fiber supplements from medication. A one- to two-hour interval is reasonable.
Situations requiring individualized guidance
People with intestinal narrowing, adhesions, or swallowing difficulty need a specialized plan.
The same applies to Crohn’s-related strictures.
During an active intestinal flare, some high-fiber foods may require temporary adjustment.
Seek care for severe pain, persistent vomiting, major swelling, or inability to pass gas.
Safety at a glance
| Situation | Whey protein | Fiber |
|---|---|---|
| Gas or bloating | Reduce the amount and sip more slowly | Hold the current level before increasing |
| Diarrhea | Return to the last tolerated amount | Review the amount and type |
| Lactose intolerance | Consider isolate | Usually not directly relevant |
| Milk allergy | Do not use whey | Usually not directly relevant |
| Kidney disease | Review total protein intake | Individualize fluids and food choices |
| Medication use | May delay some drug absorption | Separate supplements by one or two hours |
| Intestinal narrowing | Usually not the main concern | Requires texture changes and guidance |
What could improve when you maintain the plan?
You may not see a dramatic transformation in seven days.
That is not the purpose.
You can begin building more complete and satisfying meals.
Post-meal glucose and physical capacity may also improve.
Over time, modest weight loss may accompany improvements in cholesterol and blood pressure.
The greatest benefit does not come from chasing one hormone.
It comes from caring for the whole person.
At Dr. Dándote Salud, health is built one day at a time.
Choose health. Choose life.
Your action for today
Do not begin two whey servings, 35 grams of fiber, and intense intervals together.
Choose one action:
- Add half a cup of beans to lunch.
- Walk for 20 minutes.
- Replace a refined grain with oatmeal.
- Begin with 10 grams of whey when appropriate.
- Prepare a complete breakfast and a slightly smaller dinner.
This month’s question
Which strategy feels hardest to maintain: whey, fiber, Mediterranean eating, or exercise?
Share your answer in the comments. Your experience may help someone else.
What the evidence says
Whey protein before meals
Certainty of the evidence: High for short-term glucose reduction; moderate for GLP-1
Practical guidance: Depends on your situation
What does this mean for you?
A small preload likely lowers the post-meal glucose rise. Long-term clinical benefits remain less certain.
Mediterranean-style eating
Certainty of the evidence: Moderate for broader metabolic benefits; limited for assigning those benefits only to GLP-1
Practical guidance: Recommended for most people
What does this mean for you?
Vegetables, beans, fish, olive oil, and whole grains support health through several pathways.
Fiber and weight loss
Certainty of the evidence: High according to the supplied sources
Practical guidance: Recommended for most people with gradual progression
What does this mean for you?
Fiber likely supports modest weight reduction. It also benefits glucose, cholesterol, and digestive health.
Fiber and cardiovascular protection
Certainty of the evidence: High for blood pressure; moderate for cardiovascular mortality
Practical guidance: Recommended for most people
What does this mean for you?
A fiber-rich pattern improves important risk factors. Mortality results include observational associations.
Eating more energy earlier
Certainty of the evidence: Moderate
Practical guidance: May help
What does this mean for you?
Earlier energy distribution may support weight and glucose control. No universal percentage works for everyone.
Sustained exercise and GLP-1
Certainty of the evidence: Moderate
Practical guidance: Recommended for most people with individual adjustments
What does this mean for you?
Sustained exercise may improve metabolic health. It does not replace necessary medication.
Adherence versus diet composition
Certainty of the evidence: Moderate
Practical guidance: Recommended for most people
What does this mean for you?
Maintaining healthier eating may matter more than finding a perfect protein target.
Energy deficit
Certainty of the evidence: High for explaining body-fat loss
Practical guidance: Necessary for meaningful weight loss
What does this mean for you?
The plan does not replace an energy deficit. It helps create one with less hunger and greater sustainability.
Editorial quality seal
✓ Evidence-informed health content
✓ Editorially reviewed for clarity, guided by the CDC Clear Communication Index
✓ Editorially reviewed for understandability and actionability, guided by PEMAT-P criteria
This content is for educational purposes and does not replace individualized medical evaluation or care.
SCIENTIFIC SOURCES
The sources below support the information presented and are available for readers who want to learn more.
Key readings
- Smedegaard S, Kampmann U, Ovesen PG, et al. Whey protein premeal lowers postprandial glucose concentrations in adults compared with water: The effect of timing, dose, and metabolic status. The American Journal of Clinical Nutrition. 2023.
- Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Medicine. 2020.
- Raben A, Vestentoft PS, Brand-Miller J, et al. The PREVIEW intervention study: Results from a 3-year randomized factorial multinational trial. Diabetes, Obesity and Metabolism. 2021.
Additional scientific sources
- Smith K, Taylor GS, Allerton DM, et al. Postprandial glycaemic and hormonal responses following a low-dose whey protein shot. Frontiers in Endocrinology. 2021.
- Watson LE, Phillips LK, Wu T, et al. A whey and guar preload improves postprandial glycaemia and glycated haemoglobin in type 2 diabetes. Diabetes, Obesity and Metabolism. 2019.
- Di Mauro A, Tuccinardi D, Watanabe M, et al. The Mediterranean diet increases glucagon-like peptide 1 compared with a vegetarian diet. Diabetes/Metabolism Research and Reviews. 2021.
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint advisory. The American Journal of Clinical Nutrition. 2025.
- Kouraki A, McWilliams D, Valdes AM. Interactions between nutrition, GLP-1 secretion, and the gut microbiome. Current Opinion in Clinical Nutrition and Metabolic Care. 2026.
- Holt J, Sandsdal RM, Byberg S, et al. One year of exercise after weight loss increases postprandial GLP-1 secretion. Obesity. 2025.
- Morettini M, Palumbo MC, Bottiglione A, et al. Glucagon-like peptide-1 and interleukin-6 interaction in response to exercise. Computer Methods and Programs in Biomedicine. 2024.
- Malin SK, Francois ME, Eichner NZM, et al. Impact of short-term exercise training intensity on beta-cell function in older adults with prediabetes. Journal of Applied Physiology. 2018.
- Glynn EL, Fleming SA, Edwards CG, et al. Consuming a protein and fiber-based supplement preload promotes weight loss and alters metabolic markers. The Journal of Nutrition. 2022.
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- Verde L, Di Lorenzo T, Savastano S, et al. Chrononutrition in type 2 diabetes mellitus and obesity. Diabetes/Metabolism Research and Reviews. 2024.
- Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet. 2019.
- Reynolds AN, Akerman A, Kumar S, et al. Dietary fibre in hypertension and cardiovascular disease management. BMC Medicine. 2022.
- Lichtenstein AH, Appel LJ, Vadiveloo M, et al. Dietary guidance to improve cardiovascular health: A scientific statement from the American Heart Association. Circulation. 2021.
- Miller EG, Nowson CA, Dunstan DW, et al. Whey protein supplementation and resistance training in adults with type 2 diabetes. Diabetes, Obesity and Metabolism. 2021.
- Vasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health. Applied Physiology, Nutrition, and Metabolism. 2021.
- Ko GJ, Rhee CM, Kalantar-Zadeh K, et al. The effects of high-protein diets on kidney health and longevity. Journal of the American Society of Nephrology. 2020.
- Kidney Disease: Improving Global Outcomes. KDIGO 2024 clinical practice guideline for chronic kidney disease. Kidney International. 2024.
- O’Grady J, O’Connor EM, Shanahan F. Dietary fibre in the era of microbiome science. Alimentary Pharmacology & Therapeutics. 2019.
- Christodoulides S, Dimidi E, Fragkos KC, et al. Effect of fibre supplementation on chronic idiopathic constipation. Alimentary Pharmacology & Therapeutics. 2016.
- Mysonhimer AR, Holscher HD. Gastrointestinal effects and tolerance of nondigestible carbohydrate consumption. Advances in Nutrition. 2022.
- Hashash JG, Elkins J, Lewis JD, et al. AGA clinical practice update on diet and nutritional therapies in inflammatory bowel disease. Gastroenterology. 2024.
- Wirunsawanya K, Upala S, Jaruvongvanich V, et al. Whey protein supplementation improves body composition and cardiovascular risk factors in adults with overweight or obesity. Journal of the American College of Nutrition. 2018.
- Bellicha A, van Baak MA, Battista F, et al. Effect of exercise training on weight loss, body composition, and weight maintenance in adults with overweight or obesity. Obesity Reviews. 2021.
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- Pal S, Radavelli-Bagatini S, Hagger M, et al. Comparative effects of whey and casein proteins on satiety in adults with overweight or obesity. European Journal of Clinical Nutrition. 2014.
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