New Research Says Protein and Fibre Are Key for Sustainable Fat Loss—Don’t Forget the Weights!

New Research Says Protein and Fibre Are Key for Sustainable Fat Loss—Don’t Forget the Weights!

Losing weight can be tough, but keeping it off is often the hardest part. New research published in Obesity Science and Practice highlights a crucial element that’s often missed: while cutting calories is important, focusing on protein and fibre is what really helps you sustain long-term fat loss. Not only do these nutrients help you lose weight, but they also ensure that the loss comes from fat, not precious muscle.

The Research

A study conducted by the University of Illinois introduced a program called the "Individualised Diet Improvement Program" (iDip). Instead of strict meal plans or cutting out food groups, participants learned about nutrition and how protein and fibre can help with weight loss. The aim was to create personalised eating plans that matched each person’s lifestyle, making it easier to stick with the changes in the long term.

Professor Manabu T. Nakamura, the lead researcher, emphasized that flexibility and personalisation are key to losing weight and keeping it off. By experimenting with different food combinations, participants could build a long-term strategy that worked for them.

The Results

After one year, 41% of the participants successfully lost 12.9% of their body weight, and the biggest factor was increasing protein and fibre intake. While a calorie deficit is essential for losing weight, the quality of the calories matters too. More protein and fibre made it easier for the successful dieters to shed fat and avoid losing muscle.

The Importance of Protein, Fibre, and Resistance Training

In addition to helping with fat loss, protein plays a crucial role in preserving muscle, especially when you’re in a calorie deficit. Muscle loss can lead to poor health, weaker bones, and a drop in gym performance. Pairing a high-protein diet with resistance training—like lifting weights or bodyweight exercises—will help you maintain lean muscle while you lose fat. This combination is vital for staying healthy and strong, especially as we age.

Professor Nakamura also warned about the risks of popular weight-loss drugs like Ozempic, which can curb appetite. Without enough protein and exercise, these drugs could lead to muscle and bone loss. So, it’s more important than ever to include protein and resistance training in your plan.

How Temple Clinic Can Help

At Temple Clinic, we understand that achieving sustainable weight loss is about more than just cutting calories. We can help you create a personalised plan that focuses on protein, fibre, and incorporating resistance exercises to help preserve muscle and achieve your goals in a healthy, balanced way.

Bottom Line: If you want to lose fat and keep it off, focus on eating enough protein and fibre, and make sure you’re hitting the weights. At Temple Clinic, we’re here to guide you on your journey to lasting, healthy weight loss!