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**Protein** is the most satiating macronutrient. See the [protocol](/protocol) and the app.
Track protein and carbohydrate intake together with a simple daily view that keeps both targets in check.
O que os macronutrientes realmente fazem no corpo durante um défice. Sem rótulos morais, só mecânica.
Use protein as the anchor for satiety and muscle retention.
Build food combinations around a calorie target and keep portions measurable and repeatable.
Open linked topic overview.