The iDip diet can cause 13% weight loss in a year, study says

If you want to lose weight, it’s best to eat more protein and fiber, a new study finds.

Researchers at the University of Illinois Urbana-Champaign developed the Individualized Eating Improvement Program and tracked 22 participants who followed the eating plan for 25 months.

The volunteers were advised to increase their daily protein to 80 grams and fiber to 20 grams.

Participants were also encouraged to limit their calories to 1,500 per day, a big drop from the usually recommended intake of 2,000 to 2,500 calories.

41% of iDip participants were considered successful at the one-year mark, losing an average of 12.9% of their body weight, according to results recently published in the journal Obesity Science & Practice.

iDip dieters weighed themselves daily and underwent diet education sessions as well as individual counseling sessions.

“The iDip approach allows participants to experiment with different dietary iterations, and the knowledge and skills they develop during weight loss serve as the basis for sustainable maintenance,” said lead researcher Manabu Nakamura, a professor of nutrition at UIUC.

But about 59% of the participants lost only a little more than 2% of their initial weight after one year.

Researchers believe that those who prioritized consuming more protein and fiber had the greatest weight loss.

Registered dietitian-nutritionist and first study author Mindy H. Lee asserts that “increasing protein and fiber intake while simultaneously reducing calories is required to optimize the safety and efficacy of weight loss diets.”

The research team acknowledged the small participant group and limited observation period in presenting its findings.

The strategy of more fiber and protein and fewer calories is supported by external research.

Fiber is associated with sustained energy, as it is digested more slowly than other substances. Inside the colon, fiber stimulates the release of appetite-suppressing hormones. Because this process takes hours, cravings between meals are reduced.

While the American Heart Association recommends at least 25 to 30 grams of fiber per day to help regulate bowel movements, control blood sugar, and reduce the risk of heart disease and stroke, most Americans get only about 15 grams per day.

And while Rapid weight loss is usually associated with muscle lossiDip participants retained most of their muscle mass.

For those who lost more than 5% of their starting weight, 78% of the weight they lost was fat, the researchers said.

They appreciated increasing protein consumption, as protein helps the body maintain muscle mass, which then improves metabolic function.

The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight – or 0.36 grams per kilogram. For a 150-pound person, that’s 54 grams of protein per day.

Nakamura argues that adequate fiber and protein are even more necessary for those using weight loss drugs like Ozempic that cause a decrease in appetite, rapid weight loss and potentially critical muscle loss.

“The popularity of injectable weight loss medications has increased,” Nakamura said. “However, using these medications when food intake is severely restricted will cause serious side effects of muscle and bone loss unless protein intake is increased during weight loss.”