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These minor reactions are typical, but its important to recognize when something more serious might be happening

They're small, fat-friendly, and active in microgram-to-low-milligram doses

Some supplements need caution too, especially ones that affect blood sugar like gymnema, bitter melon, and fenugreek

Common protein options include: Eggs or egg whites Chicken or turkey Fish such as salmon, cod, or tuna Greek yogurt or cottage cheese Tofu or tempeh Protein shakes or smoothies when appetite is low If youre unsure how much protein you need, a general guideline many people follow is spreading protein evenly across meals rather than trying to eat it all at once