Part 9/10:
High protein as a core principle: The protein leverage effect explains why diets rich in protein are particularly effective for weight control, as they naturally reduce hunger and prevent muscle loss.
Diet quality over extreme restrictions: While extreme calorie cuts provide rapid initial results, they are often unsustainable and potentially harmful.
Enjoyment and sustainability are key: The Mediterranean pattern, emphasizing whole, natural foods and enjoyment, fosters consistency, crucial for long-term health.