What is iDip? The diet can cause weight loss of 13% per year, the study says

If you want to lose weight, it is better to eat more protein and fiber, a new study finds.

Researchers at the University of Illinois Urbana-Champaign designed the Individualized Diet Improvement Program and followed 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 reduce their calorie intake to 1,500 per day, a significant reduction from 2,000 to 2,500 calorie intake.

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

The iDip dieters weighed themselves daily and were subject to diet education programs, as well as individual counseling sessions.

“The iDip method allows participants to experiment with different types of food, and the knowledge and skills they develop as they lose weight serve as the basis for sustainable maintenance,” he said. lead researcher Manabu Nakamura, a UIUC professor of nutrition.

But about 59% of participants lost more than 2% of body weight after a year.

Researchers believe that those who prioritized eating more protein and fiber experienced greater weight loss.

Nutritionist and study author Mindy H. Lee asserts that “increasing protein and fiber while reducing calories is necessary to improve the safety and effectiveness of weight loss diets.” body.”

The research team acknowledged the small group of participants and limited observation time when presenting their findings.

A high-fiber, high-protein, low-calorie diet is supported by outside research.

Fiber is associated with sustained energy, as it is digested more slowly than other substances. In the large intestine, fiber causes the release of hormones that suppress appetite. Because this process takes many hours, between grains is reduced.

Although 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 15 grams. per day.

And not for a while Rapid weight loss is often 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 are credited with the increased use of protein, as protein helps the body to maintain muscle mass, which improves the metabolic process.

The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight – or 0.36 grams per pound. 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, which cause a decrease in appetite, rapid weight loss and potential of losing strong muscles.

“The popularity of weight loss drugs is increasing,” 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. “