Dr. Taz Bhatia Shares Her Top Protein Based Diet for 2025

You’ve probably heard that eating more protein makes it easy to get leaner and healthier. The good news: Scientists say the nutrient lives up to its hype. Better yet, research reveals a simple hack that makes a protein-focused diet up to seven times more effective for weight loss. The secret? “Getting the right amount of fiber to go with your protein,” reveals double-board certified integrative medicine physician Taz Bhatia, M.D., bestselling author of Super Woman Rx. “If you’re trying to decide how to begin a weight-loss journey in 2025, protein plus fiber is the way to go.” Jamie Leiss, 59, agrees. After years of failed slimdown efforts, a friend turned the Pennsylvania grandmother on to a plan that basically doubled her protein and fiber intake. She dropped 80 pounds and can’t believe how good she feels. Read on for Jamie’s inspiring story and to learn how protein + fiber can help you.

Let’s start by talking about what protein does on its own. First, its amino acids are the building blocks our systems use to heal and maintain everything from tiny cells to entire organs and metabolism-boosting muscle, says Dr. Taz. Protein also triggers mechanisms that help normalize blood sugar, soothe inflammation and release anti-hunger hormones, “naturally mimicking Ozempic and similar weight-loss drugs.”

So why does the doc have patients complain they’re loading up on protein but not losing? One reason: They’re often relying on protein chips and beef sticks, highly processed protein-rich foods that are “full of inflammatory ingredients like chemicals and saturated fat,” she says. Turns out, inflamed tissues secrete chemicals that can block fat burning and cancel some of protein’s benefits.

Then there’s the lack of fiber. Whether you eat processed food or natural foods without much fiber, “if you’re only getting, say, 8 grams of fiber a day, you may gain weight,” says Dr. Taz. Here’s why…

How fiber boosts protein

Ever been constipated on a low-fiber keto-style diet? It’s because roughage keeps food moving through our GI tract. Without it, we end up bloated and feeling lousy. And it’s not just because we’re backed up. “Fiber feeds trillions of beneficial bacteria in the gut that play a huge role in weight and well-being,” says Dr. Taz. These bacteria seriously enhance protein’s benefits.

Prime example: Eating bacteria-friendly fiber is linked to a 40 percent improvement in blood sugar and a 70 percent metabolism boost. Plus, good bacteria cut hunger, soothe inflammation and boost mood. The real kicker: Good bacteria are crucial to breaking down protein. “Without enough fiber, we won’t fully absorb the protein we eat,” says Dr. Taz.

So it’s no wonder many studies show that a diet rich in both protein and fiber ramps up weight loss. The newest, conducted by a University of Illinois team, found that among dieters selecting their own food, those who opted for lots of protein and fiber saw the scale go down seven times faster than those who didn’t. Basically, we need fiber to fully unlock the slimming power of protein. 

TikTok’s trendy weight loss formula

How much protein and fiber should you aim for daily? A TikTok trend calls for 90-30-50. That’s 90 grams of protein, 30 grams of fiber and 50 grams of fat. “It’s a good starting point for women with weight to lose, but 40 grams of fiber may work better,” notes Dr. Taz, who eats the protein + fiber way herself.

How quickly will your body respond? During week one, “women are usually surprised by how much energy they have,” Dr. Taz says. “By week two, they’ll tell me their sleep has improved. By week three, their gut feels better and weight loss starts.”

If the scale is your main motivator, “stick with it for at least three weeks to see how much this way of eating can help.” The initial loss can be up to 10 pounds, but don’t be disappointed by a smaller number. “I find that slower weight loss lasts. And lasting good health is what I want for everyone.”

Real-life weight loss success story: Jamie lost 8 sizes!

Before Jamie discovered protein + fiber, she felt powerless as she regained nearly all the weight lost after gastric bypass 17 years prior. “I’d try a diet, lose 15 pounds and start gaining again,” she recalls. Ever closer to her all-time high of 235 pounds on her 4'11" frame, her arthritis became so severe, she had multiple surgeries. They barely helped. “I was in pain, tired all the time and just not well.”

Then a friend suggested a program built around frequent doses of lean protein and fiber. “It was something I’d never tried,” Jamie recalls. So she gave it a go and was guided to keep calories down while getting over 100 grams of protein and 30 grams of fiber a day. (See box at bottom left for more about the foods she ate.) “I couldn’t believe it, but I was really never hungry,” she says. “I was fueling my body the right way instead of putting it in starvation mode. And I could suddenly lose weight again!”

Jamie shed 50 pounds in about 10 months and is down 80 pounds from her highest weight. Today, her joint pain is almost zero. She chases after her grandkids and hikes up a storm. “My husband said to me, ‘You have your smile back!’”

Check out these easy protein + fiber meal ideas

To try Dr. Taz’s approach, start by aiming for 90 grams of protein, 40 grams of fiber and 50 grams of fat a day. Sample meals (at right) have about 30 grams of protein and 10 grams of fiber each. Free apps like LoseIt! can help you track and keep calories healthy. After a few weeks, experiment with more protein and fiber to see what feels best for you. “You want a little less than half a gram of fiber for every gram of protein,” says the doc.

Breakfast

Mix 1?2 cup milk, 1?4 cup Greek yogurt, 2 Tbs. protein powder, 2 Tbs. chia seeds and healthy sweetener to taste. Chill until thick. Top with raspberries.

Lunch

Top 6 cups salad veggies (such as mixed greens, tomato and cucumber) with 2?3 cup beans,
2 oz. cooked chicken and 2 Tbs. olive oil vinaigrette.

Dinner

Serve 3 oz. steak with 1 cup steamed spinach spritzed with lemon and a large skin-on red potato boiled and mashed with lite sour cream.

Bonus

This easy chicken chili boasts 33 grams of protein + 10 grams of fiber per serving. Serves 6

Ingredients 

• 1 lb. ground chicken

• 1 Tbs. olive oil

• 1 onion, diced

• 4 (10 oz.) cans Rotel tomatoes

• 2 (15 oz.) cans cannellini beans

• 2 Tbs. chili powder

Instructions

1. In pot, brown chicken in oil. Set aside.

2. Sauté onion until soft. Stir in remaining ingredients.

3. Boil then simmer, stirring occasionally, about 15 minutes.

4. Add salt/pepper to taste

For more guidance from Dr. Taz, go to HOLplus.co, her new platform launching in January with science-backed advice and telehealth care that merges Western and Eastern medicine. And catch her HOL+ Show (with lots of celeb guests!) on Apple Podcasts, Spotify and YouTube. 

Individual results vary. Dr. Taz encourages us to focus on steady, sustainable progress. If you eat a low-fiber diet, increase fiber intake gradually to avoid GI discomfort. Always get your doctor’s okay to try a new dietary strategy.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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