by Eating protein and fiber is key to successful dieting, a study that helped its subjects lose significant weight on a flexible diet program has concluded.
The 22 people who completed the Individual Diet Improvement Program (iDip) underwent two years of nutrition education sessions, learning about key nutrients and building food skills, under the supervision of scientists from the University of Illinois.
Participants were encouraged to limit their calorie intake to 1,500 calories per day, well below the generally recommended 2,000 to 2,500 calories. They were told to increase their protein intake to about 80 grams (2.8 ounces) per day, and their fiber intake to about 20 grams (0.7 ounces).
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“Research strongly suggests that increasing protein and fiber intake while reducing calories is necessary to optimize the safety and effectiveness of weight loss diets,” first author Mindy H. Lee, a registered dietitian, said in a statement. .
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Current nutritional wisdom shows that protein helps the body maintain muscle mass, which helps the body maintain or improve metabolism and achieve sustainable weight loss. Meanwhile, eating more fiber promotes feelings of fullness and improves gut health, but does not increase calorie intake as it passes through the body undigested.
After one year, 41 percent of iDip participants were categorized as successful, having lost an average of 12.9 percent of their body weight. In comparison, the others lost an average of 2 percent of their body weight.
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Those who lost the most weight probably ate higher amounts of protein and fiber; scientists identified a strong correlation, even from the third month of the study.
Although rapid weight loss can result in muscle wasting as well as fat loss, iDip participants who lost more than 5 percent of their starting weight (and likely had more protein) lost mostly fat cells more – 78 percent – and minimal muscle mass.
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Among the entire group, all of whom were encouraged to increase their protein intake, dieters lost minimal muscle mass and an average of 16.5 lbs of fat after six months.
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Apart from protein and fiber intake, there was one other factor that greatly contributed to the success of dieters. Those diagnosed with depression – seven participants – lost significantly less weight than those without a mental health condition: 2.4 percent versus 8.4 percent respectively. Health conditions other than depression did not appear to have the same effect.
Nutrition Professor Manabu T. Nakamura said it was also crucial that iDip was designed to be suitable for everyone. He said the program gave dieters the opportunity to experiment with their diets while retaining knowledge and skills to achieve sustainable change.
“Flexibility and personalization are key to creating programs that maximize dieters’ success in losing weight and keeping it off,” he said.
“Sustainable dietary change, which varies from person to person, must be achieved to maintain a healthy weight.”
Overall, iDip dieters shed an average of 15.2 pounds of fat and reduced their waists by 3.5 inches in 15 months, after making at least two attempts to lose weight before the program.
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Reference
Lee, MH, Shaffer, A., Alfouzan, NW, Applegate, CC, Hsu, JC, Erdman Jr., JW, Nakamura, MT (2024). Successful dietary changes are correlated with weight loss results in a new weight loss diet program. Obesity Science & Practice, 10(3). https://doi.org/10.1002/osp4.764
