Easily reaching 120 g of protein per day to promote fat loss and muscle gain is entirely achievable by consuming simple meals based on whole and ordinary foods, without needing to rely on protein shakes or following an overly restrictive diet.

noli's read

The creator maintains that reaching an intake of 120 g of protein per day through simple, whole foods facilitates weight management and muscle maintenance. This approach is solidly validated by nutrition research: a key meta-analysis by Morton et al. (2018) in the British Journal of Sports Medicine demonstrates that an intake targeting approximately 1.6 g/kg/day (which is 120 g for a 75 kg person) optimizes strength and muscle mass. Furthermore, a systematic review by Leidy et al. (2015) in the American Journal of Clinical Nutrition confirms that these protein levels promote satiety and fat mass loss during a caloric deficit. Prioritizing whole food sources rather than shakes also provides better satiety due to mastication and the thermic effect of digestion, as suggested by several observational nutrition studies. There is no scientific exaggeration here: the idea of not demonizing pleasure foods like chocolate even aligns with proven principles of flexible dieting for habit sustainability. The advice shines in its simplicity and proves perfectly compliant with current sports nutrition expert consensus.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE 2021
4. 4Tagawa R, Watanabe D, Ito K, et al. 2020
5. 5Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ 2015