The success of sustainable weight loss depends on a precise balance between the intake of proteins, fiber and calorie restriction.
A recent study published in Obesity Science and Practicehighlights the importance of these elements for effective long-term weight loss. Participants who followed a personalized diet high in protein and fiber and limited their calorie intake to 1,500 per day achieved significant results in terms of weight and fat mass loss.
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During the course of the study, researchers from the University of Illinois followed 22 adults ages 30 to 64 through a program called the Individualized Diet Improvement Program (iDip). This program was based on nutrition education and the use of data visualization tools that allowed participants to create personalized and flexible meal plans. The results show that people who consumed at least 80 grams of protein and 20 grams of fiber daily lost an average of 12.9% of their initial body weight, compared to just 2% for the other participants.
The study also emphasizes that flexibility and personalization are crucial factors in maintaining a diet long-term. The researchers observed that participants who adopted these eating habits within the first three months continued to lose weight, which increased their motivation. In contrast, those who had difficulty adopting these changes had little success later on.
The benefits of high protein and fiber consumption are many. Protein helps maintain muscle mass, which is crucial for maintaining a healthy metabolism during weight loss. Fiber, in turn, promotes satiety and supports good gut health without contributing additional calories. These results show that a balanced and individually tailored diet can be more effective than a strict diet or quick fixes.
This study reinforces the importance of adequate protein and fiber intake for effective and sustainable weight loss. It also shows the interest in flexible and personalized diets, able to adapt to the needs and eating habits of each individual.
