Reaching a daily target of 120 g of protein to optimize fat loss or muscle building is simple and achievable solely through the use of whole, simple, and accessible foods, without the need to resort to protein drinks.

noli's read

The importance of protein for weight management and physical tone is solidly supported by science. A landmark meta-analysis published by Morton et al. (2018) in the British Journal of Sports Medicine confirms that protein intakes (up to approximately 1.6 g per kilogram of body weight per day) optimize muscle strength and structure. For fat loss, another meta-analysis by Hector and Phillips (2018) demonstrates that higher intakes help maintain lean mass during calorie reduction. The creator's emphasis on solid, whole foods rather than powders is also relevant for satiety. An observational study from Purdue University indicates that protein in solid form indeed promotes a longer-lasting feeling of satiety than liquid versions. This simple and flexible approach makes daily nutrition both realistic and sustainable.

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