As if trying to lose weight isn't overwhelming enough, you'll be flooded with millions of results when searching for "weight loss diets." While some of these diets are supported by evidence, most lack an ounce of scientific backing.
But bistroMD isn't like most diets!
BistroMD's founding physician has over 20+ years of experience helping patients reach their weight loss and wellness goals. Through decades of scientific discoveries and breakthroughs, bistroMD's weight loss meal delivery service was conceptualized and continues to benefit thousands of members.
So if you value nutrition research just as much as we do, you've come to the right spot! Even if science isn't your cup of tea, we encourage you to stick with us as we showcase how studies support bistroMD's weight loss program—you might just find a newfound appreciation for the data!
BistroMD's Founding Physician and Nutrition Philosophy
Before we dig deeper into the research, let's introduce you to bistroMD's founding physician Dr. Caroline Cederquist, MD! Dr. Cederquist developed the nutritional foundation of the bistroMD program using her 20+ years of experience working with insulin-resistant patients to achieve weight loss results and overall wellness.
Through her expertise as a triple board-certified physician in Family Medicine, Bariatrics, and Functional Medicine, Dr. Cederquist designed the bistroMD program as a long-term and sustainable solution for weight loss and management and disease prevention.
How Studies Support BistroMD's Weight Loss Program
Now to get into the nitty-gritty of all things research! Below details the core principles of bistroMD's weight loss program, all backed by studies.
Macro Targets
Macronutrients (AKA macros) are the three nutrients—carbohydrate, protein, and fat—we need in larger quantities. How macros are distributed and make up your diet can make a world of difference for your weight loss and health goals.
The macronutrient breakdown of bistroMD plans include:
• 40% lean protein (more on protein below!)
• 30% complex carbohydrates
• 30% healthy fats
We've found that this macronutrient ratio targets insulin resistance—a prediabetic state that makes weight easier to gain and harder to lose—at a cellular and biological level. The balance of these nutrients truly helps fuel your metabolism, stabilize blood sugar, control appetite, reduce cravings, preserve lean muscle tissue (especially during weight loss), and promote heart, hormonal, and overall health.
And as you may have noticed, carbohydrates are NOT cut out! Despite most weight loss diets cutting out carbs, we (and supportive studies) have found low-carb diets are unsustainable. In fact, while a meta-analysis1 shows low and balanced-carb diets can reduce weight, another meta-analysis2 suggests patients adhering to a low-carb diet for six months may experience remission of diabetes.
And yet another study3 tells us that low-carb diets have short-lived metabolic benefits with limited efficacy and practicality over the longer term, especially when limiting nutrient-dense, high-fiber fruits and veggies. (Yes, fruits and veggies are carb sources!)
Truly, we want you to be nourished and satisfied—physically and mentally. And because we believe you shouldn't have to restrict yourself from the foods you love to reach your wellness goals, our menu includes waffles, pasta, and other perceived "off-limit" foods!
Adequate Lean Protein
While complex carbs and healthy fats are essential for a balanced diet, there's a reason why protein is the foundation of your bistroMD menu. The American Journal of Clinical Nutrition4 shows that higher-protein diets (1.2-1.6 grams of protein per kilogram of body weight daily) and protein-rich meals (with at least 20 grams) improve appetite, weight management, and cardiometabolic risk factors.
To put these numbers in perspective, a woman weighing 150 pounds should aim for 82-109 grams of protein daily. (For those visual learners: 150 pounds/2.2 = 68.2 kilograms*1.2-1.6 g/kg = 82-109g protein)
At bistroMD, we stress consuming at least 20 grams of protein at all meals—breakfast, lunch, and dinner—and about 15 grams of protein per snack. So for a woman consuming 3 meals and 2 snacks daily, this amounts to a minimum of 90 grams of protein and is right on target with the 1.2-1.6 grams of protein per kilogram of body weight recommendation.
And for additional guidance to determine and meet your daily protein targets, please contact our dietitian team at dietitian@bistromd.com—we're always ready and happy to help! Also lean on our DIY Guide for creating high-protein meals and snacks outside your bistroMD program.
Meal Frequency
At bistroMD, we encourage eating 5-6 protein-rich meals and snacks about every 3 hours. While also depending on activity level and other lifestyle factors, a typical daily eating pattern may look like this:
• 7:00 am: breakfast
• 9:30 am: snack #1
• 12:30 pm: lunch
• 3:30 pm: snack #2
• 6:00 pm: dinner
• 9:00 pm: snack #3
Research published in Obesity5 compared traditional eating patterns (3 meals per day with about 15% of calories coming from protein) with more frequent eating patterns (6 meals per day with about 35% of calories coming from protein). The researchers found that consuming 6 high-protein meals throughout the day decreases total body fat and abdominal body fat while increasing lean body tissue and post-prandial thermogenesis, the energy expended following a meal.
And in case you didn't notice, breakfast is included! Skipping breakfast can lead to overeating at later meals and is associated with obesity.6 Eating breakfast, however, can help stabilize your blood sugars, minimize cravings, and promote healthier choices as the day goes on.
Protein Snacks
You might've heard snacking is off the table when trying to lose weight, but bistroMD intentionally builds snacks into a daily eating pattern. But not just any type of snack; we've found that protein-powered snacks benefit weight loss and research supports this.
At bistroMD, we recommend that each snack contains about 150 calories and 15 grams of protein. A study published in Nutrition Journal7 shows that eating less energy-dense, high-protein snacks—specifically 160-calorie yogurt with 14 grams of protein—improves appetite control and reduces subsequent calorie intake compared to high-fat snacks like crackers and chocolate.
BistroMD also offers whey-based protein shakes and bars, and for good reason. Whey is a complete protein—meaning it provides all essential amino acids you must obtain through foods—and the International Society of Sports Nutrition8 (ISSN) suggests it has a distinct advantage over other protein sources for muscle-building benefits. Whey also improves body composition by reducing fat mass.
And when compared to a high-fat, high-sugar snack bar, a high-protein option9 reduces energy intake at the next meal and improves short-term glucose and insulin responses.
Needless to say, high-protein snacks are key to your success! Take advantage of the bistroMD EATS (Essential and Tasty Snacks) Program or use our DIY Snack Guide for managing them on your own.
Virtual Weight Loss Support
Providing scientifically and nutritionally balanced meals directly to your doorstep is only part of what makes bistroMD so successful. At bistroMD, we recognize just how invaluable support is for your success—and research proves it.
While we'd love to meet you face-to-face, a virtual weight loss program is equally effective. A clinical trial10 shows that not only are internet-based weight loss programs viable options, but promote long-term weight maintenance similarly to face-to-face interactions.
If you aren't already, we highly encourage you to meet and consult our dietitian team at dietitian@bistromd.com. And for support from members on similar wellness journeys, join our exclusive Facebook community.
References
1. Naude CE, Brand A, Schoonees A, et al. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022;2022(1). doi:https://doi.org/10.1002/14651858.cd013334.pub2
2. Goldenberg JZ, Day A, Brinkworth GD, et al. Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data. BMJ. 2021 Jan 13;372:m4743. doi: 10.1136/bmj.m4743. PMID: 33441384; PMCID: PMC7804828.
3. Barber TM, Hanson P, Kabisch S, et al. The Low-Carbohydrate Diet: Short-Term Metabolic Efficacy Versus Longer-Term Limitations. Nutrients. 2021;13(4). doi:https://doi.org/10.3390/nu13041187
4. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.
5. Arciero PJ, Ormsbee MJ, Gentile CL, et al. Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity (Silver Spring). 2013 Jul;21(7):1357-66. doi: 10.1002/oby.20296. Epub 2013 May 23. PMID: 23703835.
6. Berg C, Lappas G, Wolk A, et al. Eating patterns and portion size associated with obesity in a Swedish population. Appetite. 2009 Feb;52(1):21-6. doi: 10.1016/j.appet.2008.07.008. Epub 2008 Jul 25. PMID: 18694791.
7. Ortinau LC, Hoertel HA, Douglas SM, et al. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014;13(1). doi:https://doi.org/10.1186/1475-2891-13-97
8. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8
9. Williams G, Noakes M, Keogh J, et al. High protein high fibre snack bars reduce food intake and improve short term glucose and insulin profiles compared with high fat snack bars. Asia Pac J Clin Nutr. 2006;15(4):443-50. PMID: 17077058.
10. Harvey-Berino J, Pintauro S, Buzzell P, et al. Effect of internet support on the long-term maintenance of weight loss. Obes Res. 2004 Feb;12(2):320-9. doi: 10.1038/oby.2004.40. PMID: 14981225.