Research Update: Protein & Fiber For Weight Loss
Achieving sustainable weight loss is a common goal for many, especially those navigating the complexities of midlife health changes. Recent research from the University of Illinois at Urbana-Champaign suggests that losing weight and keeping it off may be as simple as eating more protein and fiber.
The Individualized Diet Improvement Program (iDip)
The study introduced participants to the Individualized Diet Improvement Program (iDip), which emphasized:
Increasing daily protein to 80 grams
Increasing daily fiber to 20 grams
Limiting calorie intake to 1,500 per day
Participants attended 19 dietary educational sessions during a 12-month period which included prescribed homework.
Key Findings
The results were promising!
Participants who consumed a diet higher in protein and fiber lost significantly more weight over 12 months compared to those with a lower intake of these nutrients. In fact, the amount of weight loss increased as protein and fiber intake increased - with the most successful participants losing nearly 13% of their body weight over 12 months. There was also a marked decrease in fat mass and waist circumference in those with higher protein and fiber intake.
Why Protein and Fiber Matter
Both protein and fiber were essential to the program’s success:
Protein: Adequate protein intake helps preserve lean muscle mass during weight loss, which is critical for maintaining a healthy metabolism. This is especially important for women, as we naturally lose muscle with age. By prioritizing protein, you support your body’s ability to burn calories efficiently and stay strong.
Fiber: High-fiber foods help you feel full longer, reducing the likelihood of overeating. Fiber also supports digestive health, which can improve overall well-being during your weight loss journey.
Before turning to fad diets or nutritional supplements advertising dramatic weight loss potential - consider starting with the basics!
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