Increased protein and fibre intake linked to effective long-term weight loss, study reveals

A recent study has revealed that participants in a one-year dietary education programme who experienced the most significant weight loss consumed notably higher amounts of protein and fibre. Among this group, 41% of all 22 participants successfully lost an average of 12.9% of their body weight, while those who were less successful saw a reduction of only slightly over 2%.

The research highlights the critical importance of personalised, adaptable weight loss programmes, which enable individuals to adhere to their diet plans more effectively. According to the researchers, these flexible programmes empower participants to tailor their approaches, maximising long-term success.

The study’s participants were involved in the Individualised Diet Improvement Programme (iDip), a highly customised dietary intervention that equips individuals with the knowledge and tools to develop effective weight loss strategies. The iDip programme incorporates visualisation tools and intensive dietary education to help participants better understand key nutrients, allowing them to create safe, tailored, and sustainable weight loss plans.

“Flexibility and personalisation are key in creating programmes that optimise dieters’ success at losing weight and maintaining that loss,” explained Professor Manabu T. Nakamura, a professor of nutrition at the University of Illinois Urbana-Champaign in the United States and leader of the research.

He continued, “Sustainable dietary change, which varies from person to person, must be achieved to maintain a healthy weight. The iDip approach allows participants to experiment with various dietary iterations, and the knowledge and skills they develop while losing weight serve as the foundation for sustainable maintenance.”

The programme focuses on increasing the intake of protein and fibre, all while keeping daily caloric consumption within the limit of 1,500 calories.

Protein and Fibre: Key Nutrients for Success

For all 22 study participants, the iDip research team developed an innovative, two-dimensional quantitative data visualisation tool. This tool plots the density of protein and fibre in foods per calorie, and it provides a target range for each meal. Participants attended 19 dietary education sessions during the year-long programme, with additional prescribed homework to reinforce their learning and commitment.

Participants were encouraged to create personalised plans based on their usual dietary preferences, with a specific focus on boosting their intake of protein and fibre. The study’s goal was for participants to consume approximately 80 grams of protein and 20 grams of fibre daily.

Throughout the programme, researchers monitored participants’ eating habits and tracked their weight via Wi-Fi-enabled scales. They discovered strong inverse correlations between protein and fibre intake and weight loss at both the three-month and twelve-month marks.

“The strong correlation suggests that participants who were able to develop sustainable dietary changes within the first three months continued to lose weight in the subsequent months. In contrast, those who struggled to implement lasting dietary changes early on rarely succeeded in making significant progress later,” noted Professor Nakamura.

The study’s findings align with broader industry recognition of the role protein plays in effective weight loss. Major nutrition companies, such as Nestlé, have introduced high-protein, portion-controlled foods that can complement individuals’ diets, particularly for those using weight-loss medications.

Weight Loss Results: A Closer Look

Published in Obesity Science & Practice, the study examined the experiences of nine men and thirteen women, aged between 30 and 64. All participants reported having made at least two previous attempts to lose weight before enrolling in the programme.

The study population also presented with various health conditions: 54.6% had high cholesterol, 50% experienced skeletal issues, 36.4% had hypertension, 36.4% had sleep apnoea, and 31.8% had a history of depression. Additionally, some participants were diagnosed with diabetes, non-alcoholic fatty liver disease, and cancer.

On average, participants lost 6.49% of their body weight over the 12-month period. Of the nine individuals who achieved a reduction of more than 5% of their initial body weight, two participants reached a body mass index (BMI) of 25 kg/m², which is within the normal weight range. For these successful participants, researchers found that 78% of their weight loss was attributable to fat reduction.

The study revealed a notable difference in weight loss outcomes for participants with depression. Individuals living with depression experienced a significantly lower weight reduction, averaging a 2.4% decrease in body weight, compared to 8.39% for those without depression. However, there were no significant differences in weight loss outcomes based on other health conditions, age, or gender.

Preservation of Lean Body Mass

One of the key findings of the study was the participants’ ability to reduce fat mass without sacrificing lean body mass. On average, participants’ fat mass decreased from 42.6 kg at the start of the programme to 35.7 kg by the end of the 12-month period. Notably, both successful and unsuccessful participants were able to preserve their lean body mass, a critical factor in maintaining metabolic health during weight loss.

Nakamura emphasised the importance of preserving lean body mass during weight loss, particularly for individuals who are using weight-loss medications.

“Recently, the popularity of injectable weight loss medications has been increasing,” he remarked. “However, using these medications when food intake is minimal will cause serious side effects, including muscle and bone loss, unless protein intake is increased during weight loss.”

The researchers underscored the importance of maintaining a high-quality diet, particularly for individuals taking anti-obesity medications. Earlier in the year, medical experts developed a set of evidence-based nutritional guidelines to assist healthcare professionals in supporting patients who are using such medications.

Conclusion

The study demonstrates that higher intakes of protein and fibre are strongly linked to more successful weight loss outcomes in individuals following a personalised dietary programme. The findings highlight the importance of flexible, tailored approaches to weight loss that prioritise nutrient-rich foods while maintaining adequate caloric intake. For individuals using weight-loss medications, attention to dietary quality, especially protein intake, is essential to preserving muscle mass and preventing adverse health effects.