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Weight-loss success depends on eating more protein and fiber while limiting calories, study says
Medical Xpress / University of Illinois at Urbana-Champaign / Obesity Science & Practice ^ | Aug. 19, 2024 | Sharita Forrest / Mindy H. Lee et al

Posted on 08/22/2024 9:12:01 PM PDT by ConservativeMind

Participants on a self-directed dietary education program who had the greatest success at losing weight across a 25-month period consumed greater amounts of protein and fiber, a study found. Personalization and flexibility also were key in creating plans that dieters could adhere to over time.

At the one-year mark, successful dieters (41% of participants) had lost 12.9% of their body weight, compared with the remainder of the study sample, who lost slightly more than 2% of their starting weight, according to a study.

The dieters were participants in the Individualized Diet Improvement Program, said Manabu T. Nakamura.

"The iDip approach allows participants to experiment with various dietary iterations."

The pillars of iDip are increasing protein and fiber consumption along with consuming 1,500 calories or less daily.

Starting with foods they habitually ate, the dieters created an individualized plan, increasing their protein intake to about 80 grams and their fiber intake to about 20 grams daily.

A total of 22 people who enrolled in the program completed it, including nine men and 13 women. They had a variety of comorbidities.

The seven dieters who reported they had been diagnosed with depression lost significantly less weight—about 2.4% of their starting weight compared with those without depression, who lost 8.39% of their initial weight.

Body composition analysis indicated that dieters maintained their lean body mass, losing an average of 7.1 kilograms of fat mass and minimal muscle mass at the six-month interval. Among those who lost greater than 5% of their starting weight, 78% of the weight they lost was fat, according to the study.

In tracking dieters' protein and fiber intake, the team found a strong correlation between protein and fiber consumption and weight loss at three months and 12 months.

(Excerpt) Read more at medicalxpress.com ...


TOPICS: Health/Medicine
KEYWORDS: diet; dieting; fiber; medicalxpress; protein; weightloss
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Dieters increasing daily protein to 80 grams and fiber to 20 grams lost 8.39% of their weight, as long as their comorbidities did not include depression. These people also lost 78% of that weight in fat.
1 posted on 08/22/2024 9:12:01 PM PDT by ConservativeMind
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To: Mazey; ckilmer; goodnesswins; Jane Long; BusterDog; jy8z; ProtectOurFreedom; matthew fuller; ...

The “Take Charge Of Your Health” Ping List

This high volume ping list is for health articles and studies which describe something you or your doctor, when informed, may be able to immediately implement for your benefit.

Email me to get on either the “Common/Top Issues” (20 - 25% fewer pings) or “Everything” list.

2 posted on 08/22/2024 9:12:38 PM PDT by ConservativeMind (Trump: Befuddling Democrats, Republicans, and the Media for the benefit of the US and all mankind.)
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To: ConservativeMind

You need increased protein to keep the body from digesting your own muscle mass, because processing fat uses protein.


3 posted on 08/22/2024 9:14:32 PM PDT by Jonty30 (Genghis Khan did not have the most descendants. His father had more. )
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To: ConservativeMind

My wife and I recently spent a month in Argentina. Everyone was eating huge amounts of steak and pasta and pastries and gelato. And everyone looked like an athlete. I don’t know that I saw anyone wildly obese and not very many people who were even clinically obese. Has to be the processed food and additives.

FWIW I gained 2 lbs in a month of eating huge steak and pasta dinners at 9 or 10 every night. Crazy fun.


4 posted on 08/22/2024 9:18:23 PM PDT by SquarePants (Everywhere is walking distance if you have the time)
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To: ConservativeMind

“...22 people who enrolled in the program completed it...”
-
small sample size


5 posted on 08/22/2024 9:19:10 PM PDT by Repeal The 17th (Get out of the matrix and get a real life.)
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To: SquarePants

That’s because they all live in 15 minute cities.


6 posted on 08/22/2024 9:22:16 PM PDT by Jonty30 (Genghis Khan did not have the most descendants. His father had more. )
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To: ConservativeMind

1500 Calories is tough, especially since many types of protein have fat, though not some seafood.


7 posted on 08/22/2024 9:24:33 PM PDT by Fractal Trader
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To: ConservativeMind

So, I go into Walmart early this evening - see a guy I know who works at the Deli - he thinks I’m going to order something I just say hi

He says “I can’t give you as much as I used to because they’re telling me to give out less” - well, the reality is I don’t think he’s ever spooned out food for me - I’d get a hot dog for a guy that worked at the door (sadly, he passed away in June) or something like that.

ANYWAYS he tells me that a couple of porkers complained that “he gave them too much food and that’s why they’re fat” - yeah, complained to management so they told him to cut back (I doubtg that he went too crazy but was trying to make people feel good) - dunno

That was my crazy story to hear for the day


8 posted on 08/22/2024 9:24:58 PM PDT by SaveFerris (Luke 17:28 ... as it was in the days of Lot; they did eat, they drank, they bought, they sold ......)
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To: SaveFerris

[(I doubt that he went too crazy but was trying to make people feel good) - dunno]

HEY, there should be a preview button....hey what’s this?.....


9 posted on 08/22/2024 9:26:30 PM PDT by SaveFerris (Luke 17:28 ... as it was in the days of Lot; they did eat, they drank, they bought, they sold ......)
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To: ConservativeMind

Sure.

I am not a “expert”

But i know someone who has tried every diet known by man, and maybe some known only to women.

But i an sure this one is totally effective and safe


10 posted on 08/22/2024 9:27:55 PM PDT by algore
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To: SquarePants
One of my Argentinean friends told me one of the jokes that was commonly told about Argentinean men...

Someone approaches an Argentinean man and asks for a match. The Argentinean man pats his hands around his body as though looking for a match. The person then says to him ... "I guess you don't have a match?" and the Argentinean man replies ... "No, I'm just admiring my great body!"

11 posted on 08/22/2024 9:44:41 PM PDT by The Duke (Not without incident)
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To: ConservativeMind

The best diet in the known and unknown universe includes adherence to a proven exercise regimen. The main exercise is called many things in many cultures. In English, the exercise is best described as “pushaways.”

Push yourself away from the table.

I also just remembered part of a talk from the great Eric Hoffer. As a very young man, he was alone and pennyless, trying to get to the West Coast. He had not eaten for several days, and his hunger was overwhelming. Suddenly, he was frightened out of his wits, and he discovered that his strong hunger had disappeared. Later, he began to wonder that if that overwhelming hunger could simply disappear, could hunger be considered similar to an emotion, that it is possible to choose to not be hungry.

Eric Hoffer went on to be one of America’s most amazing authors and philosophers. While living in a very small space in San Francisco, he read and wrote for decades. He worked on the loading docks, and spent his spare time at the library. I always used his advice about how to first attempt to learn. After choosing a certain subject, area to explore, go to the section in the library and choose the small books on the subject. Once you have read those, you might have an outline of the generalities, and can then choose more details among the larger books.

Eric Hoffer’s seminal book is called The True Believer - examines in amazing detail the draw, power, and danger of mass movements.


12 posted on 08/22/2024 9:56:13 PM PDT by Ronaldus Magnus III (Do, or do not, there is no try)
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To: SaveFerris

“That was my crazy story to hear for the day”

You must not have watched the DNC tonight.


13 posted on 08/22/2024 9:58:30 PM PDT by alternatives?
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To: ConservativeMind

atkins ?


14 posted on 08/22/2024 10:25:19 PM PDT by stylin19a (A study found that woman who carry a little extra weight, live longer than the men who mention it.)
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To: Jonty30

Yup

If you don’t eat enough protein, your body “eats” your muscles.

Really bad for aging folks, as we lose muscle mass as we get older, in general.


15 posted on 08/22/2024 10:30:21 PM PDT by Secret Agent Man (Gone Galt; not averse to Going Bronson.)
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To: alternatives?

[You must not have watched the DNC tonight.]

State Fair is coming next month.

I’m pretty sure they have circus tents with freaks and weirdos in it.

I’ll just wait until then.


16 posted on 08/22/2024 10:34:05 PM PDT by SaveFerris (Luke 17:28 ... as it was in the days of Lot; they did eat, they drank, they bought, they sold ......)
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To: ConservativeMind
The most simple diet is periodic fasting.

When you just reduce calorie in-take, your body starts converting everything - including protein - into carbohydrates.

When you fast for 24 hours, your body completely resets your blood sugar level, for up to 72 hours.

17 posted on 08/22/2024 11:50:34 PM PDT by zeestephen (Trump "Lost" By 43,000 Votes - Spread Across Three States - GA, WI, AZ)
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To: ConservativeMind

A very common sense diet.

Carbs contribute greatly to obesity by raising insulin levels, which then stores extra carbs eaten in the body as fat.

Mr. mm has been gradually losing weight and my suggestion to him was to eat the protein and veggies first and then any carbs instead of filling up on carbs and cutting back the more nutritious food.

I discovered long ago that if I had just toast and tea for breakfast, by 10 AM I wanted to eat the wall paper off the walls. I was ravenous. If I had a couple eggs with that, I could go until almost noon before simply getting hungry.


18 posted on 08/23/2024 12:59:24 AM PDT by metmom (He who testifies to these things says, “Surely I am coming soon.” Amen. Come, Lord Jesus”)
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To: ConservativeMind

Here is a long-term diet plan that works.
Your total calorie intake must be about 500 calories less than what you need to maintain weight. That will allow a sustained weight loss of 1lb/week.

You cannot lose more than 1lb/week, under most circumstances or for very long. 1lb/week is sustainable.

You need 1gm or protein for every pound you want to weight and you need the same amount of calories in fat. So, if you want to weight 180lbs, you would eat 180g of protein which is 720 calories. You would then want about 80gm of fat/day.

After you set your protein and fat, you would then set your carbs so your total calorie intake is 500 calories less than what it takes to maintain your bodyweight.

You do need carbs, because carbs send water to the muscles so muscles can move and grow. Without carbs, your muscles won’t have the energy you need to move. But you don’t want too many carbs, because the blood sugar from the carbs ends up being stored as fat. Just keep cutting by the equivalent of a small handful of rice or half a slice of bread until you find yourself losing between 1 and 2lbs every couple of weeks. Then you maintain until you reach your target bodyweight.


19 posted on 08/23/2024 1:45:08 AM PDT by Jonty30 (Genghis Khan did not have the most descendants. His father had more. )
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To: SaveFerris

That is a crazy story. Being fat is someone else’s fault. 🙄


20 posted on 08/23/2024 2:12:38 AM PDT by MayflowerMadam (I'm voting for the convicted felon with the pierced ear. )
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