If you want to lose weight, it’s best to eat more protein and fiber, a new study finds.
Researchers at the University of Illinois Urbana-Champaign developed the Individualized Diet Improvement Program (iDip) and tracked 22 participants who followed the eating plan for 25 months.
The volunteers were advised to increase their daily protein to 80 grams and fiber to 20 grams.
Participants were also encouraged to limit their calories to 1,500 per day, a big drop from the usually recommended intake of 2,000-2,500.
41% of iDip participants were successful at the one-year mark, losing an average of 12.9% of their body weight, according to results recently published in the journal Obesity Science & Practice.
iDip dieters weighed themselves daily and underwent diet education sessions as well as individual counseling sessions.
“The iDip approach allows participants to experiment with different diet iterations, and the knowledge and skills they develop during weight loss serve as a basis for sustainable maintenance,” said Manabu Nakamura, a professor of nutrition and lead researcher.
About 59% of participants lost a little more than 2% of their starting weight.
Researchers believe that those who prioritized consuming more protein and fiber had the greatest weight loss.
Registered dietitian and first author Mindy H. Lee states, “Research strongly suggests that increasing protein and fiber intake while simultaneously decreasing calories is required to optimize the safety and efficacy of weight loss diets.”
The strategy of more fiber and protein and fewer calories is supported by outside research.
Fiber is associated with sustainable energy, as it digests more slowly than other ingredients. Inside the colon, fiber stimulates the release of appetite-suppressing hormones. Because this process takes hours, it can suppress the appetite and reduce cravings between meals.
While the American Heart Association recommends at least 25 to 30 grams of fiber per day to help regulate bowel movements, control blood sugar, and reduce the risk of heart disease and stroke, most Americans are only getting half of that.
Rapid weight loss is usually associated with loss of fat and muscle.
STILLWell, iDip participants who lost more than 5% of their starting weight lost mostly fat cells while retaining most of their muscle mass. Researchers attribute this to increased protein intake, as protein helps the body maintain muscle mass, which then improves metabolic function.
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight – or 0.36 grams per kilogram. For a 150-pound person, that’s 54 grams of protein per day.
Nakamura argues that adequate fiber and protein are even more critical for those using weight loss drugs like Ozempic that cause a decrease in appetite, rapid weight loss and potentially critical muscle loss.
“The popularity of injectable weight loss medications has increased,” Nakamura said. “However, using these medications when food intake is severely restricted will cause serious side effects of muscle and bone loss unless protein intake is increased during weight loss.”
Nakamura’s team acknowledged the small participant group and limited observation period.
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