Among the findings of a study that helped participants lose significant weight using a flexible diet program is that consuming protein and fiber is the key to a successful diet.
The 22 people who completed the Individualized Diet Improvement Program (iDip) participated in two years of nutrition training, learning about key nutrients and building their nutrition skills under the supervision of scientists at the University of Illinois.
Participants were instructed to limit their calorie intake to 1,500 calories per day, well below the generally recommended 2,000 to 2,500 calories, and to increase their protein intake to about 80 grams per day and their fiber intake to about 20 grams.
“The research strongly suggests that increasing protein and fiber intake while reducing calories is needed to optimize the safety and effectiveness of weight loss diets,” lead author Mindy H. Lee, a registered dietitian, said in a statement.
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Current nutritional wisdom says that protein helps the body maintain muscle mass, which in turn helps the body maintain or improve metabolism and achieve sustainable weight loss. At the same time, eating more fiber promotes satiety and improves gut health, but does not contribute to calorie absorption as it passes through the body undigested.
After one year, 41 percent of iDip participants were considered 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.
Those who lost the most weight were likely to have consumed greater amounts of protein and fiber. The scientists found a strong connection as early as the third month of the study.
While rapid weight loss can lead to both muscle loss and fat loss, iDip participants who lost more than 5 percent of their starting weight (and likely consumed more protein) lost mostly fat cells—78 percent—and only minimal muscle mass.
In the entire group that was encouraged to increase their protein intake, dieters lost minimal muscle mass but an average of 7.5 kg of fat after six months.
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In addition to protein and fiber intake, there was another factor that contributed significantly to the dieters’ success. Those who had been diagnosed with depression – seven participants – lost significantly less weight than those without this mental illness: 2.4 percent versus 8.4 percent. Health conditions other than depression did not appear to have a similar effect.
According to nutritionist Manabu T. Nakamura, the fact that iDip was designed to be tailored to each individual was also crucial. The program allowed dieters to experiment with their diet while gaining knowledge and skills to achieve sustainable change.
“Flexibility and personalization are key to creating programs that optimize dieters’ success in losing and maintaining weight,” he said.
“Maintaining a healthy weight requires a sustainable change in diet, which varies from person to person.”
Overall, participants on the iDip diet lost an average of 7 kg of fat and reduced their waist circumference by 8.9 cm in 15 months, after making at least two attempts to lose weight before starting 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 correlate with weight loss outcomes in a new dietary weight loss program. Obesity science and practice, 10(3). https://doi.org/10.1002/osp4.764
