A new study from the University of Illinois Urbana-Champaign has found that people who eat more protein and fiber while reducing their calorie intake are more successful at losing weight and keeping it off.
The study, which was published in Obesity Science and Practice, followed participants for 25 months and showed that those who consumed more protein and fiber lost significantly more weight than others.
The study involved participants in the Individualized Diet Improvement Program (iDip), a self-directed dietary education program.
The program used tools that helped participants learn about important nutrients, allowing them to create a personalized, effective weight-loss plan.
Flexibility and personalization were key factors in the success of the program, according to the study’s lead researcher, Professor Manabu T. Nakamura.
At the one-year mark, 41% of the participants had lost an impressive 12.9% of their body weight, while the rest of the group lost just over 2% of their starting weight.
This success was linked to the participants’ increased consumption of protein and fiber, along with sticking to a daily calorie limit of 1,500 calories or less.
The iDip program was built around a simple idea: by increasing protein and fiber intake, participants could create meals that were both satisfying and nutritious.
The program included a unique tool that helped participants visualize the protein and fiber content of different foods, guiding them to make healthier choices.
Starting with the foods they normally ate, participants adjusted their diets to include around 80 grams of protein and 20 grams of fiber each day.
The study also found that tracking participants’ eating habits and weight over time revealed a strong connection between higher protein and fiber intake and greater weight loss. This approach not only helped participants lose weight but also helped them maintain lean muscle mass, which is especially important when losing weight.
The researchers noted that this is particularly relevant with the rising popularity of injectable weight-loss medications. Professor Nakamura emphasized that when using such medications, it’s crucial to increase protein intake to avoid serious side effects like muscle and bone loss.
In total, 22 people completed the iDip program, including nine men and 13 women, most of whom were between the ages of 30 and 64. Many participants had tried to lose weight multiple times before and had various health issues, such as high cholesterol, skeletal problems, hypertension, and sleep apnea.
Despite these challenges, the study showed that with the right combination of protein, fiber, and reduced calories, successful and sustainable weight loss is achievable.
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