Researchers looked at what 360 people were eating when they started a weight loss program in the Southern United States. They found that most participants were eating too much saturated fat (the unhealthy kind) and not enough fiber from whole grains, fruits, and vegetables. The study also discovered that younger people and Black participants tended to have lower quality diets overall. These findings suggest that weight loss programs need to help people improve what they eat, not just eat less food.

The Quick Take

  • What they studied: What kinds of foods people were eating before they started a weight loss program, and whether their diets were healthy or unhealthy
  • Who participated: 360 adults (average age 55) who were overweight or obese and wanted to lose weight. About 44% were men, 37% identified as Black, and about one-third had type 2 diabetes
  • Key finding: Most participants were eating too much saturated fat (12% of their daily calories) and getting only 17 grams of fiber per day when they should aim for 25-35 grams. Younger people and Black participants had even lower quality diets
  • What it means for you: If you’re starting a weight loss program, focus on eating better foods—not just eating less. This might mean swapping unhealthy fats for healthier ones and eating more whole grains, fruits, and vegetables. Talk to your doctor before making big diet changes

The Research Details

This was a snapshot study where researchers looked at what people were eating at one point in time—when they first joined a weight loss program. They asked 360 people detailed questions about their food habits using a special questionnaire called the Harvard Food Frequency Questionnaire. This tool asks about how often people eat different foods over the past year. The researchers then scored the diets using three different healthy eating scales to see how nutritious people’s eating patterns were. They also used a special skin scanner to measure how many healthy plant nutrients people had in their bodies, which reflects their fruit and vegetable intake.

Before a weight loss program can help people get healthier, researchers need to understand what people are actually eating. This study shows the starting point—what needs to be fixed. By knowing that people eat too much saturated fat and too little fiber, weight loss programs can be designed to teach better eating habits, not just calorie counting

This study has good reliability because it included a large group of 360 people and used well-established tools to measure diet quality. However, because it only looked at one moment in time, it can’t prove that diet quality causes weight gain—only that they go together. The study also relied on people remembering what they ate, which can be imperfect

What the Results Show

The study found that most participants were eating diets that didn’t meet healthy standards. On average, 37% of their daily calories came from fat, with 12% from saturated fat (the unhealthy kind found in butter, fatty meats, and full-fat dairy). Their fiber intake was quite low at only 17 grams per day, when nutrition experts recommend 25-35 grams daily. When researchers scored the diets using three different healthy eating measures, most people scored in the lower ranges, meaning their diets needed improvement. The study also found important differences between groups: younger people and Black participants had lower diet quality scores compared to older people and white participants, suggesting these groups may face different challenges in eating well.

The researchers found that about one-third of participants had type 2 diabetes, which is related to poor diet quality. The group was quite overweight on average, with a body mass index of 35, which is considered obese. These findings suggest that the poor diet quality wasn’t just about eating too much food—it was about eating the wrong kinds of food. The skin carotenoid measurements (which show how many fruits and vegetables people eat) confirmed that most people weren’t eating enough produce

Previous research has shown that eating more whole grains, fruits, vegetables, and healthy fats while reducing saturated fat can help prevent obesity and related diseases. This study confirms that many people starting weight loss programs haven’t adopted these healthier eating patterns yet. The finding that younger people had lower diet quality is somewhat surprising and suggests that younger adults may need different education or support to eat well

The study only looked at people at one point in time, so we can’t know if poor diet quality caused their weight gain or if weight gain led to poor diet choices. The study relied on people remembering what they ate, which isn’t always accurate. The participants were mostly from the Southern United States and were referred by doctors, so the results might not apply to everyone. The study didn’t look at why people made the food choices they did or what barriers they faced

The Bottom Line

If you’re overweight and considering a weight loss program, focus on improving diet quality alongside reducing calories. This means eating less saturated fat (found in fatty meats, butter, and full-fat dairy) and more fiber from whole grains, beans, fruits, and vegetables. Aim for at least 25-35 grams of fiber daily. These changes appear to be important for long-term weight loss success and better health. Moderate confidence: This is based on strong evidence about healthy eating patterns, though this specific study is just a snapshot

Anyone starting a weight loss program should pay attention to this research. It’s especially relevant for people with type 2 diabetes or those who are significantly overweight. The findings suggest that younger adults and Black Americans may benefit from extra support in improving diet quality. People with heart disease or high cholesterol should definitely focus on reducing saturated fat intake

You might notice improved energy and digestion within 2-4 weeks of eating more fiber and healthier fats. Weight loss typically takes 4-8 weeks to become noticeable. Long-term health benefits like better blood sugar control and reduced disease risk develop over months to years

Want to Apply This Research?

  • Track daily fiber intake (aim for 25-35 grams) and saturated fat percentage (aim for less than 10% of daily calories). Log these daily and review weekly trends to see improvement
  • Set a specific goal like ’eat one extra serving of vegetables at lunch’ or ‘swap butter for olive oil in cooking.’ Use the app to log these changes and get reminders until they become habits
  • Use the app to track diet quality scores weekly using a simple healthy eating checklist. Monitor how many servings of fruits, vegetables, whole grains, and healthy fats you eat daily. Take progress photos and measurements monthly to see changes beyond just the scale

This research describes what people were eating when they started a weight loss program and does not prove that diet quality changes will lead to weight loss for any individual. Results may vary based on personal health conditions, medications, and other factors. Before making significant dietary changes, especially if you have diabetes, heart disease, or take medications, consult with your doctor or a registered dietitian. This study is observational and cannot prove cause and effect. Always seek professional medical advice before starting a new diet or weight loss program.