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I find that eating fruit with my breakfast (around 6:30 a.m.) really helps me feel full until around 10:30 a.m. I usually have scrambled eggs with a clementine, or english muffin with berries, something like that.
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I fluctuate between 1-3 lbs and weigh myself daily. I notice also when I have a high salt meal that I hold on to more weight (water).
