22 people who participated in an individualized nutrition improvement program (eng. Individualized Diet Improvement Program“iDip”), attended nutrition training for more than two years, where he learned about the most important nutrients and developed eating habits under the supervision of researchers from the University of Illinois (USA).
Participants in the program were encouraged to limit their caloric intake to 1,500 calories per day – well below the usual recommended intake (between 2,000 and 2,500 calories). They were told to increase their protein intake to around 80g per day and their fiber intake to around 20g per day.
“This study strongly suggests that increasing protein and fiber intake while reducing caloric intake is necessary to optimize the safety and efficacy of weight loss diets,” said lead author Mindy H. Lee, a nutritionist.
According to the study authors, practice shows that protein helps the body maintain muscle mass, which in turn helps the body maintain or improve metabolism and achieve long-term weight loss. And when you consume more fiber, you feel full and your gut health improves.
After a year, 41 percent iDip participants were classified as successful slimmers as they lost an average of 12.9%. body weight.
While rapid weight loss can lead to muscle loss in addition to fat, iDip participants who shed more than 5 percent of its initial weight, mainly lost fat cells – 78%. – and only minimal muscle mass.
In addition to protein and fiber intake, there was another factor that contributed significantly to the dieters’ success. Those diagnosed with depression—seven participants—lost significantly less weight than those without the mental health condition (2.4 percent and 8.4 percent of baseline weight, respectively). Health conditions other than depression did not appear to have similar effects.
Nutrition professor Manabu T. Nakamura said the program allowed dieters to experiment with their diet while gaining knowledge and skills to make lasting changes.
“Flexibility and personalization are key to creating nutrition programs that optimize dieters’ success in losing weight and keeping it off,” he said.
In total, participants on the iDip diet lost an average of 6.9 kg of fat over 15 months, according to Newsweek.
2024-08-25 08:56:34