It is simple to reach targets of 140 g of protein and 30 g of fiber per 2,000 calories per day by cooking easy meals based on everyday whole foods, without resorting to protein powders.

noli's read

This advice is scientifically very sound. Diets combining high protein and fiber intake are widely validated for optimizing satiety and weight management, as demonstrated by a 2022 randomized controlled trial (RCT) published in The Journal of Nutrition. Obtaining protein through raw foods (chicken, Greek yogurt, white beans) rather than supplement powders is also valued by research. Expert syntheses, notably from Harvard Health, reiterate that the whole food matrix provides essential micronutrients and superior mechanical satiety. Furthermore, aiming for 30 g of fiber per day perfectly matches nutritional recommendations for a healthy microbiome and good digestive comfort. Finally, the defense of whole fruits in the face of concerns about sugar is validated by numerous observational studies. Only the final joke regarding calorie expenditure linked to watching the video is an obvious case of artistic license.

the sources

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7. 7Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ 2015