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Dinner: 1 cup of cooked quinoa or brown rice topped with 23 ounces of baked tofu or salmon 1 cup of steamed broccoli The fibrous quinoa and broccoli can boost fullness so you can avoid late-night cravings

The most dramatic results typically appear between months three and six, not during those first few weeks

It may also be prescribed for people with a BMI of 27 or higher who also have weight-related health issues such as high blood pressure, high cholesterol, or type 2 diabetes

Though these recommendations are based on solid clinical experience, Garg and his colleagues are still just making educated guesses about a largely unstudied phenomenon

Think of the schedule as staged holds, not a countdown