Eating protein and fiber is key to dieting successfully, a study that helped its subjects lose significant amounts of weight on a flexible diet program has concluded.
The 22 people who completed the Individualized Diet Improvement Program (iDip) underwent over two years of dietary 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 intakes to 1,500 calories per day, far less than the 2,000 to 2,500 calories generally recommended. They were told to increase their protein intake to roughly 80 grams (2.8 oz) per day, and their fiber intake to about 20 grams (0.7 oz).
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"The research strongly suggests that increasing protein and fiber intake while simultaneously reducing calories is required to optimize the safety and efficacy of weight loss diets," said first author Mindy H. Lee, a registered nutritionist, in a statement.
Current nutritional wisdom indicates that protein helps the body retain muscle mass, which in turn helps the body maintain or improve metabolism and achieve sustainable weight loss. Meanwhile, eating more fiber encourages feelings of fullness and improves gut health, but does not contribute to calorie intake as it passes through the body undigested.
After a 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 were likely to have eaten higher amounts of protein and fiber; scientists identified a strong correlation, even from the study's third month.
While quick weight loss can lead to muscle wastage as well as fat loss, iDip participants who lost more than 5 percent of their starting weight (and were likely to have eaten more protein) lost mainly fat cells—78 percent—and minimal muscle mass.
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Among the whole group, all of whom were encouraged to increase their protein intake, dieters lost minimal muscle mass but an average of 16.5 lbs of fat after six months.
Apart from protein and fiber intake, there was one other factor that significantly contributed to dieters' success. Those who had been diagnosed with depression—seven participants—lost significantly less weight than those without the mental health condition: 2.4 percent versus 8.4 percent respectively. Health conditions other than depression did not seem to have a similar effect.
Nutrition professor Manabu T. Nakamura said that also key was the fact that iDip was designed to be tailored to each individual. He said the program allowed dieters to experiment with their diets while maintaining knowledge and skills to achieve sustainable change.
"Flexibility and personalization are key in creating programs that optimize dieters' success at 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 shifted an average of 15.2lbs of fat and reduced their waists by 3.5 inches in 15 months, having previously made at least two attempts to lose weight prior to the program.
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Reference
Lee, M. H., Shaffer, A., Alfouzan, N. W., Applegate, C. C., Hsu, J. C., Erdman Jr., J. W., Nakamura, M. T. (2024). Successful dietary changes correlate with weight-loss outcomes in a new dietary weight-loss program. Obesity Science & Practice, 10(3). https://doi.org/10.1002/osp4.764
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