The TikTok Protein + High Fiber Diet Made Easy

If you’re setting some weight loss goals, you have probably noticed that most diet plans focus on increasing your protein intake. Everyone seems to have a get-thin-fast story involving powders, pills, and recipes with lots of added kale in the blender.

Protein is a good first step. But you could get amazing results…even without medications.

Did you know that the TikTok trending plan that pairs protein with the right amount of fiber isn’t just social media hype? Surprisingly, it some good science behind it.

Protein and fiber are a combination that can supercharge your results!

Best Weight-Loss Supplement in 2025?

I’ll let you in on a secret: if you’re searching for the "best weight-loss supplements of 2025", they aren’t the ones you’ll see splashed across every commercial or social media ad you scroll by.

In fact, they’ve been around for over 15 years! You might even already be taking them if you shop regularly at Health Direct. 

But what you probably don’t know is that combining them, along with good food choices, is your secret weight loss weapon.

Adding More Fiber Is a Game Changer

Protein has earned its spot as a weight-loss superstar. It helps build metabolism-boosting lean muscle, curbs hunger, and stabilizes blood sugar. But here’s something you might not know about protein: without enough fiber, you’re not fully unlocking its benefits.

According to Dr. Taz Bhatia, double-board-certified integrative medicine physician and bestselling author of Super Woman Rx, the simple hack of upping your fiber can make a protein-focused diet up to seven times more effective for weight loss.

...That’s why people are raving and Dr. Taz is racking up views on TikTok with the winning combination of protein and fiber. Her clients are experiencing significant weight loss safely because this diet is “naturally mimicking Ozempic and similar weight-loss drugs.” But you can do it without the side effects of sagging skin and waves of nausea.

As Dr. Taz explains, “Fiber feeds the good bacteria in your gut, enhances protein absorption, and helps normalize blood sugar. Without enough fiber, we don’t fully unlock the benefits of protein.”

But if you’re like most of my coaching clients, you’re short on time and often don’t realize you’re hungry until you’re famished. It’s hard to stick to a diet when your blood sugar is plummeting, and you feel like you could eat a pantry full of anything that has a crunch.

Making lifestyle changes is hard when you’re always on the run and riding the hunger rollercoaster. My job is to find easy ways for my clients to make those changes in ways that work WITH their lifestyle. I’ll share two of my secrets with you.

My Two Secret Hacks For Diet Success

You can easily meet your protein + fiber weight-loss targets with two simple, effective products. Break out your tablespoon for the express lane to weight loss success.

1. Liquid Collagen – Packed with 18 grams of protein in just two tablespoons, AminoSculpt liquid collagen gives your body essential amino acids, the building blocks it needs to repair and maintain lean muscle, boost metabolism, and curb hunger—all while keeping your weight-loss goals on track. It’s an easy and delicious way to power your high-protein, low-carb diet. It's also far less work than protein powders like whey or plant-based proteins that are gunky to clean up and hard to digest.
   
   If you’re looking to combine a protein/high-fiber approach with intermittent fasting, this really is your go-to eating plan. The triple hydrolyzed micropeptides in liquid collagen will not break your fast.
   
   
2. Clear, Unflavored, Liquid Fiber – Ready Fiber delivers 12 grams of fiber in two tablespoons, making it incredibly easy to meet Dr. Taz’s recommendation of 30–40 grams of fiber daily. I have so many testimonials from my clients about how Ready Fiber helps resolve their digestive issues, helps with feelings of fullness, and tamps down their sweet tooth.
   
   It is so versatile that you can stir it into your favorite drinks, soups, or recipes without altering the taste. And even better, it brings out the natural sweetness of anything you add it to without adding any sugar. I love it in my morning coffee and afternoon tea; I even use it in baking.

Adding these two products to your day simplifies your weight-loss journey and ensures you’re hitting your protein and fiber goals without a hassle.

The Science-Backed Reasons This Diet Works

My clients come to me with questions about every diet plan under the sun. Some have a good basis in science; others leave me scratching my head. I understand the feelings of desperation people experience. It’s hard to know what to do when you want to lose weight predictably and fast.

Sometimes we can lose our common sense in our quest to lose weight. I remember when I was growing up, my grandmother followed a doctor who recommended eating just one vegetable for a month. So, for one month, she ate nothing but carrots per his direction. She turned orange. While carrots are great and full of beta-carotene, eating nothing but carrots is not a safe or healthy way to lose weight.

It was an early lesson for me about health. In my coaching, I first recommend stepping back and considering how a diet will feed your body’s essential needs. When we are trying to lose weight, we can feel so desperate to get the scale to move that we become less discerning.

But this diet makes sense.

Here’s why:

• Protein: Supports muscle repair, maintains lean muscle mass, balances blood sugar, and releases appetite-suppressing hormones.
• Fiber: Keeps your gut healthy, improves digestion, reduces inflammation, and maximizes protein absorption.

Together, they work like a powerhouse duo, revving your metabolism (lean muscle mass burns calories – even in your sleep) and helping you feel fuller longer.

Protein needs fiber. Without it, you may gain weight instead of losing it. Further, fiber helps reduce bloating, supports gut health, and keeps your digestion running smoothly.

Fiber truly is the ultimate partner for protein—together, they’re unstoppable!

How to Start Your Protein + Fiber Journey

Studies show diets high in protein and fiber help you burn fat faster, stay full longer, and boost your metabolism by up to 70%. This is why Dr. Taz’s go-to formula has gone viral on TikTok; it’s an easy-to-remember “90-30-50” daily plan.

• 90 grams of protein to build lean muscle and curb hunger.
• 30 grams of fiber to keep your gut and digestion on track and turbocharge your protein
• 50 grams of healthy fats daily (don’t forget the fat – you need fat to get fit) to support long-lasting energy and balance hormones

These are the results you can expect:

• Burn fat faster
• Boost your metabolism by pairing protein with fiber.
• Support gut health: Fiber keeps your digestion running smoothly and feeds healthy gut bacteria, which are crucial for fat-burning.
• Stay full longer: Protein and fiber both curb hunger and reduce snacking.
• Improve energy: With balanced blood sugar and a healthy gut, you’ll feel energized all day.
• Boost collagen and skin health: Supplements like liquid collagen for weight loss also support your skin, protect against sagging and jowls, help joints, and support overall wellness.

Your Best Weight Loss Plan for 2025 

By combining a protein-rich diet with high-quality fiber (and a bit of fat), you will also experience results like better sleep, improved digestion, increased energy, and sustainable weight loss. This is the year to embrace protein and fiber for weight loss.

Whether you’re following a high-protein, low-carb diet to lose weight, improve your gut health, feel healthier, or just want to feel better in your own skin, pairing protein with fiber is your key to long-term success.

Try using Dr. Taz’s protein + fiber plan…and do yourself a favor and make it easy to stay consistent with AminoSculpt liquid collagen and Ready Fiber!

Ready to crush your weight loss goals in 2025?

Don’t wait—start today and make this your best year yet! Remember, resolutions don’t have expiration dates. Today is a great day to make your weight-loss goals become a reality.

Want to Learn More?

Find great information on the best form to eat your favorite foods: Eating on the Wild Side

Need some help keeping track of your 90-30-50 intake? I like this app (free) – use the “Low Carb” Macro Distribution for the closest plan.

Dr. Taz’s book is here.

Read more about the 90-30-50 Plan and here.

References

1. Cani, P. D., & Delzenne, N. M. The role of the gut microbiota in energy metabolism and metabolic disease. Current Opinion in Clinical Nutrition & Metabolic Care, May 2009
2. Du H, van der A DL, Boshuizen HC, et al., Dietary fiber and subsequent changes in body weight and waist circumference in European men and women. The American Journal of Clinical Nutrition, 2010
3. Leidy, H., Clifton, P., et al. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 2015
4. Pesta, D., Varman, S., A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & metabolism, 2014
5. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013
6. Zdzieblik D, Oesser S, et al., Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. British Journal of Nutrition 2015

About the Author

Lisa Moretti is a Certified Health Coach from the Institute of Integrative Nutrition (IIN), the largest nutrition school in the world.  In 2015, she graduated at the top of her cohort. She has been professionally involved in the natural health and supplements world since 1981.