In a landscape overflowing with weight-loss advice, some recommendations stand out as more credible than others. Recent research indicates that incorporating higher amounts of protein and fiber into your diet may substantially promote sustainable weight loss.
The enlightening study published earlier this year in Obesity Science & Practice explores the vital role these nutrients play in effective weight management. Here’s what a seasoned dietitian recommends you should understand about these findings.
Meet the expert: Keri Gans, RD, is a well-respected dietitian and the author of the acclaimed book The Small Change Diet.
What did the study find?
In an engaging year-long study, researchers invited 22 participants to partake in 19 dietary educational sessions, accompanied by assignments for additional learning. Throughout the year, researchers meticulously monitored changes in the participants’ weight, dietary habits, and body composition.
Despite various challenges, all participants experienced weight loss, with those who incorporated increased levels of protein and fiber shedding the most weight—some losing as much as 9.6 percent of their initial body weight. Remarkably, this successful weight reduction occurred without resorting to conventional methods like calorie counting or maintaining detailed food logs.
Does protein and fiber help weight loss?
Indeed, protein and fiber can significantly influence weight loss efforts. This particular study, albeit small in scale, found that participants who increased their intake of these key nutrients saw more substantial weight loss outcomes.
Can I lose weight by only eating more protein and fiber?
Weight loss strategies are highly individualized, making it impractical to guarantee that merely increasing protein and fiber intake will result in weight loss for everyone. Nevertheless, these nutrients may assist you in feeling satiated for extended periods.
“Both protein and fiber are digested slower in our bodies, contrasting with simple carbohydrates, thereby helping us feel more content after meals,” explains Keri Gans, RD, the author of The Small Change Diet. “The more satisfaction we derive from our meals, the less inclined we are to indulge in unnecessary snacking throughout the day.”
How can I incorporate more fiber and protein into my diet?
To enhance your intake of protein, Gans advises including a protein-rich option—such as yogurt, eggs, chicken, seafood, nuts, or legumes—in every meal while ensuring you consume the appropriate serving sizes. “For instance, a serving consists of three to four ounces of chicken or seafood, one ounce of nuts, six ounces of yogurt, and half a cup of cooked legumes,” she stipulates.
To further boost your fiber consumption, Gans suggests swapping out refined grains for whole grains. “Instead of white bread, why not try 100 percent whole-grain alternatives?” she quips. “Consider adding barley or quinoa to your evening meals in place of white rice, tossing some chickpeas into your salads, or starting your day with a hearty bowl of oatmeal.”
If weight loss remains elusive, consulting with a registered dietitian or healthcare provider for personalized guidance may be beneficial.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She holds a master’s degree from American University, enjoys life by the beach, and has aspirations to own both a teacup pig and a taco truck in the future.
