A recent study published in the October 2019 issue of The Journal of Nutrition emphasizes the role of dietary fiber in sustainable weight loss. Conducted by a team led by Derek Miketinas from Texas Woman’s University and Pennington Biomedical Research Center, the research explored how dietary fiber can aid individuals in adhering to low-calorie diets and prevent weight regain.
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The study involved overweight or obese adults who followed one of four energy-restricted diets for six months: 1) low-fat, average-protein; 2) low-fat, high-protein; 3) high-fat, average-protein; and 4) high-fat, high-protein. All diets included at least 20 grams of dietary fiber daily, with participants reducing their energy intake by 750 calories per day. Measurements were taken at the beginning and after six months.
Results showed that an increase of 4 grams of fiber per day was associated with an additional weight loss of approximately 3.25 pounds over the six-month period. Notably, this correlation was consistent across all diet types. Participants who achieved their fiber intake goals were also more likely to adhere to their assigned diet. The findings suggest that increasing dietary fiber is crucial for successful weight loss interventions involving calorie restriction.
The study is documented in the article titled "Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost Study." Reference: Miketinas DC, et al. The Journal of Nutrition, Volume 149, Issue 10, October 2019, Pages 1742–1748.