Weight loss, the most effective combination of foods to achieve results

Losing weight isn't always easy, but a new study from the University of Illinois may give you the key to getting the results you want.

According to the study, increasing protein and fiber intake rather than reducing calories appears to be the key to effective weight loss.

Recipe for success: protein + fiber

The program developed is known as the Personalized Diet Improvement Program (iDip) and focuses on helping people make smart food choices. Instead of following a strict diet or relying on convenience foods, people are learning to include more protein and fiber in their diet while limiting calories.

The study, published in Obesity Science & Practice, followed 22 participants for a year. The average weight loss was about 6.5% of their starting weight, but results varied widely. Some participants lost nearly 13% of their body weight, while others lost very little.

The uniqueness of the iDip program lies in its focus on nutrition education and the development of personalized weight loss planning skills. Tools like the Protein Fiber Chart, which plots the protein and fiber content of foods against calories, allow you to easily compare your options and choose foods with higher nutrient density.

Cut calories but keep protein and fiber

Another unique feature of the program is the use of weekly weight charts based on daily measurements rather than calorie logs. This allows progress to be tracked without the tedious task of tracking each meal.

Studies have shown that successful weight loss is closely related to how well people implement dietary changes.

Those who increased their protein and fiber intake relative to calories tended to lose more weight. Interestingly, weight loss in the first three months is an important indicator of long-term success.

The key seems to be personal fitness and a focus on eating foods rich in protein and fiber, combined with calorie restriction. Once these habits are implemented, the path to weight loss becomes more effective and, more importantly, sustainable.