US researchers have claimed that two specific foods are game-changers when it comes to weight loss and reducing the risk of heart disease. The findings suggest that these foods go beyond the typical vegetables like carrots and broccoli. The study conducted over a year found that incorporating foods rich in fibre and protein can greatly aid weight loss. The key elements identified were fibre and protein, found in a variety of foods such as nuts, chicken, and pork.
Professor Manabu T. Nakamura, leading the research at the University of Illinois, highlighted the significance of flexibility and personalisation in creating successful weight loss programs. The ‘iDip’ (Individualised Diet Improvement Program) focused on educating participants and empowering them to make informed dietary choices. The study involved 22 individuals who attended educational sessions and adjusted their intake of fibre and protein according to specific daily targets, while consuming 1,500 calories or less.
Increasing fibre intake to around 20 grams and protein intake to approximately 80 grams daily led to significant weight loss for 41% of participants. Fibre-rich foods like avocado, banana, cereals, pasta, and seeds, alongside protein sources from lean meats, tofu, fish, eggs, and cheese, played key roles in the participants’ weight loss journey. In addition to aiding in weight loss, consuming more fibre and protein can potentially reduce the risk of strokes, type two diabetes, and heart disease.
The research emphasised that simultaneously increasing protein and fibre intake while decreasing overall calorie consumption is crucial for effective weight loss. Mindy H. Lee, a co-author and registered dietician-nutritionist for iDip, reinforced the importance of these dietary components for optimising weight loss outcomes. The study’s approach of integrating fibre and protein-rich foods showed promising results in supporting healthy weight management and overall well-being.
Incorporating more fibre and protein into one’s diet not only aids in weight loss but also offers additional health benefits like improved bone strength and lowered blood pressure. The research suggests that these dietary changes are essential for creating safe and effective weight loss plans. The findings from this study provide valuable insights into the role of fibre and protein in achieving sustainable weight loss and maintaining a healthy lifestyle.