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This is an archive article published on June 5, 2023
A new weight loss strategy? A study shows high protein, high fibre and good fat diet may have the answers
By choosing foods that are high in fibre, protein and healthy fats, you can increase satiety and reduce the likelihood of overeating. This approach encourages the inclusion of nutrient-dense options. This kind of food-based approach can be motivating for people to integrate the idea of having a diet plan in their daily life. But diabetics should count calories, says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals
A meta-analysis of 29 long-term weight loss studies found that almost 80 per cent of the participants regained weight within five years (Source: Getty Images)
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A new weight loss strategy? A study shows high protein, high fibre and good fat diet may have the answers
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Diets may not work in long-term weight loss unless we factor in how satisfied and full we feel and just consider them an exercise in denial and counting calories. A meta-analysis of 29 long-term weight loss studies found that almost 80 per cent of the participants regained weight within five years. Some studies suggest that diets focussing on satiety by including higher levels of protein and fibres may be more effective than calorie counting for maintaining weight loss.
The study, which was published in The Annals of Family Medicine, had researchers recruiting 261 adult participants, who were overweight and from low-income backgrounds, and split them into two groups. Participants had an average age of 42 years, with around 95 per cent being women. One group engaged in a diet focussed on calorie reduction, while the other followed the MyPlate diet, which focusses on healthy nutrient intake with an emphasis on fruits, vegetables, grains, protein foods, and dairy products. Participants engaged in both diets for 12 months. Ultimately, participants in the MyPlate intervention group and the calorie counting intervention group, lost an average of 3.15 centimetres (cm) and 2.72 cm of their waist circumference, respectively. Altogether, 59.1 per cent of people in the MyPlate group and 53.5 per cent of those in the calorie counting group lost weight by the end of the study.
Both groups reported increased satiation and satiety over the course of the study.
Arguing for individualisation of weight loss plans, Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, “The approach to weight loss can vary depending on individual preferences and goals. While both feeling full after a meal and calorie counting can play a role in a successful diet, it’s important to consider that each method has its pros and cons. Focussing on feeling full after a meal can be beneficial for several reasons. By choosing foods that are high in fibre, protein, and healthy fats, you can increase satiety and reduce the likelihood of overeating. This approach emphasises the quality of the food you consume, encouraging the inclusion of nutrient-dense options. It can also lead to a more sustainable and enjoyable eating experience, as you focus on satisfaction rather than strict calorie restrictions. This kind of food-based approach can be motivating for people to integrate the idea of having a diet plan in their daily life. The composition of our diets impacts the release of our gut hormones and impacts our gut microbiome. Good gut health means weight loss.”
However, solely relying on the feeling of fullness may not be sufficient for everyone. “It’s worth noting that not all foods that make you feel full are necessarily low in calories. Certain high-calorie foods, such as those high in refined carbohydrates or unhealthy fats, can still provide a feeling of fullness without being conducive to weight loss. Moreover, individual metabolic rates and nutritional needs can vary, and some people, like those with diabetes, may require a more precise approach to calorie management and achieve their goals,” says Dr Rohatgi.
Making a case for calorie counting, she argues, “On the other hand, counting calories provides a more quantitative and precise approach to weight management. By tracking your calorie intake and ensuring it aligns with your goals, you can create a caloric deficit necessary for weight loss. This method allows for flexibility in food choices, as long as overall caloric intake is controlled. Calorie counting can be particularly helpful for those who need to closely monitor their energy intake, such as individuals with specific dietary requirements or medical conditions.”
Ultimately, the most effective approach to weight loss may involve a combination of strategies and working within cultural preferences. “Focussing on the quality of your food choices and aiming to feel satisfied after a meal can be complemented by mindful portion control and awareness of your overall calorie intake. Consulting a registered dietitian or nutritionist can provide personalised guidance and help you develop a sustainable and effective weight loss plan based on your individual needs and preferences,” says Dr Rohatgi.
Neither group experienced a significant decrease in systolic or diastolic blood pressure at 12 months, although those in the MyPlate group experienced a small decrease in systolic blood pressure at six months. Reducing obesity is a key public health target, as it can increase the risk of other chronic health conditions, such as Type 2 diabetes.
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