Simple Changes Weight Loss Intervention

Participants were instructed to increase both their dietary fiber intake to 35 g/day and protein intake to 0.8 g per kilogram/day of their ideal body weight. Loss of 5% of their body weight are considered to achieve the weight-loss goal. The intervention included 6 bi-weekly, 30-minute individual dietary counseling sessions over 12-weeks. Behavioral strategies including self-monitoring, problem solving, goal setting, stimulus control, food substitution, and relapse prevention were taught to assist participants in meeting their fiber and protein goals.

Inclusion criteria

• interested in losing weight and have a body mass index (BMI) 30-45 kg/m2;
• ages 21 to 70;
• able to provide informed consent;
• physician's approval of his/her patients to participate;
• non-smoker (given nicotine's effect on weight suppression, on HDL, and smoking cessation's effect on weight

Exclusion criteria

• clinically diagnosed diabetes, or an HbA1c ≥ 6.5%;
• an acute coronary event within the previous 6 months;
• pregnant or lactating;
• plans to move out of the area within the 12-week study period;
• diagnosis of a medical condition that precludes adherence to study dietary recommendations (e.g., inflammatory bowel disease, active diverticulitis, renal disease);
• following a low-carbohydrate, high-fat dietary regimen such as the Atkins' Diet or participating in a weight loss program;
• previously had bariatric surgery;
• currently using weight loss medication;
• diagnosis of an eating disorder (anorexia nervosa, bulimia nervosa or binge eating);
• unable to provide consent.