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These changes can be just as important as weight loss, especially during maintenance phases

doi: 10.1016/j.hfc.2019.02.008

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It makes food move more slowly through the stomach and intestines

Meal #22: Beef and Broccoli Stir-Fry Ingredients: 4 oz lean beef sirloin 2 cups broccoli florets 1/2 cup brown rice Stir-fry in 1 tablespoon sesame oil Low-sodium soy sauce Why it works: Red meat provides iron and vitamin B12 (important during rapid weight loss)