To eat a balanced diet on a daily basis, prioritize flexibility over strict restriction by choosing practical and optimized options when traveling, such as meals containing fewer than 500 calories, 20 to 36 grams of protein, and a serving of vegetables.

noli's read

The philosophy of flexibility promoted by the creator is scientifically very robust. Research based on Westenhoefer's behavioral scales (type of evidence: observational) demonstrates that a flexible approach to eating, as opposed to rigid 'all-or-nothing' restriction, fosters better psychological well-being and more sustainable weight management. Furthermore, the emphasis on protein for satiety is validated by a meta-analysis of randomized controlled trials (RCTs) conducted by Akhlaghi in 2020, confirming that a targeted protein intake reduces appetite in the short term. Adding a serving of fresh vegetables further reinforces this satiety through fiber and micronutrient intake. The only caveat to keep in mind: fast food, even when optimized, can sometimes conceal high sodium levels or sauces rich in empty calories. Choosing these fallback alternatives nonetheless remains an excellent practical strategy for reconciling an active lifestyle with fitness goals.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015