This study reveals the only 3 conditions to ensure weight loss

Achieving sustainable weight loss is based on a precise balance of protein intake, fiber consumption, and calorie restriction.

A recent study published in Obesity Science and Practice highlights the importance of these elements for effective long-term weight loss. Participants who followed a personalized diet with high protein and fiber intake, while limiting their consumption to 1,500 calories per day, experienced significant results in terms of weight and fat reduction.


During the study, researchers from the University of Illinois tracked 22 adults aged 30 to 64 as part of a program called the Individualized Diet Improvement Program (iDip). This program, based on nutritional education and data visualization tools, allowed participants to create personalized and flexible diets.

The results show that those who consumed at least 80 grams of protein and 20 grams of fiber per day lost an average of 12.9% of their initial body weight, compared to just 2% for other participants.

The study also emphasizes that flexibility and personalization are key factors in maintaining a diet long-term. Researchers observed that participants who adopted these eating habits within the first three months continued to lose weight, which boosted their motivation. Conversely, those who struggled to make these changes had little success afterward.

The benefits of high protein and fiber intake are numerous. Proteins help preserve muscle mass, which is essential for maintaining a healthy metabolism during weight loss. Fiber, on the other hand, promotes satiety and contributes to good intestinal health without adding extra calories. These findings illustrate that a balanced diet tailored to each individual can be more effective than strict diets or quick fixes.

This study reaffirms the importance of adequate protein and fiber intake for effective and sustainable weight loss. It also demonstrates the value of flexible and personalized diets that can adapt to the needs and eating habits of each individual.