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12 Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds (provide protein but are also calorie-dense, so portion control is key)

The main disadvantages are cost (expensive for long-term use), dependency (results arent permanent), and potential for uneven whitening if sun protection isnt maintained

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Balanced meals with good protein sources, complex carbohydrates and healthy fats ensure your body stays fuelled and nourished