Struggling to find the right meals to lose weight without sacrificing health! Imagine a weight loss program that balances your meals, packs them with nutrition, and tailors everything to your body’s unique needs leaving no negative calories. A research team at the University of Illinois has developed exactly that. U. of. I developed a groundbreaking unique app called MealPlot. This web application helps people achieve safe and sustainable weight loss.
In a recent study, the team shared details about their innovative weight management program, which combines accessible technology with expert guidance. Unlike conventional dieting mobile and web applications, this program highlights the importance of protein and fiber in meals and ensures users have proper weight, balanced diet, and good health.
The Vision Behind the Program
The program began as the Individualized Dietary Improvement Program (iDip). Initially, it was a one-to-one initiative, providing participants with education and feedback from registered dietitians. Over time, the program took a different shape, it transformed from iDip to a fully online program called EMPOWER. This transformation in the program made it more accessible, especially for individuals in rural areas.
“We aimed to offer an online weight loss program without cutting protein in the diet and eliminate treatment in a clinical environment,” said Manabu Nakamura, associate professor in the Department of Food Science and Human Nutrition at Illinois.
What Makes EMPOWER Different?
EMPOWER is a fully online, safe, and effective weight loss program. It comprises three key components:
- Educational Materials: Resources to help participants understand nutrition and the science behind weight loss.
- An Online App: A tool to plan meals, track progress, and ensure users meet their protein and fiber goals.
- Support from Registered Dietitians: Personalized guidance and advice is available via an integrated chat feature.
At the heart of the program lies the MealPlot app, a unique feature of this app is to plot the protein and fiber content of meals. Unlike calorie-counting apps, MealPlot shifts the focus to achieving a balance of protein and fiber in meals, which plays a crucial role in maintaining muscle mass and preventing deficiencies during weight loss.
“There are already tons of apps available that can help you count calories. If you have a negative calorie balance, you can lose weight, but it’s not always healthy,” Nakamura explained. “The worst thing you can do when you cut calories is to also cut protein. Then you don’t lose fat mass instead you are losing muscle and bone mass.”
MealPlot: Tracks Protein and Fiber in Food
MealPlot offers users a simple but effective way to plan meals. Participants enter the details of the food they want to eat, and the app plots the protein and fiber content on an interactive chart. Every day’s food intake is designed to fit within a specific protein and fiber target range. It ensures the users are satisfied and nourished while consuming fewer calories.
“Intuitively, this does result in a calorie deficit for most people,” said lead author Ashleigh Oliveira, a doctoral student in the Division of Nutritional Sciences. “Foods that fit into your target zone are filling, such as lean meats, whole grains, fruits, and vegetables. Sugary or high-fat foods, which often lead to a calorie surplus, won’t fit into the target zone.”
The app’s inclusion strategy allows flexibility—no foods are off-limits. Users can indulge in their favorite treats as long as their overall intake aligns with their daily goals.
Structured Diet Plan with Protein and Fiber
Protein is crucial for preserving muscle mass during weight loss, while fiber promotes satiety and ensures a healthy intake of micronutrients. “Foods high in fiber also have all the micronutrients we need, so we’re not missing out on vitamins and minerals as we eat less food,” Oliveira highlighted.
The MealPlot app is freely available. It is freely available to anyone looking to manage their weight. However, the researchers recommend pairing it with professional dietician guidance for the best results.
“People can follow the program on their own by reading the educational materials and using the meal planning chart,” Nakamura said. “But if you want to lose more than 50 or 100 pounds, it will take at least a year, and you really need a structured routine. To get started on this kind of weight loss, most people need an experienced dietitian’s advice.”
To provide this support, the app includes a chat feature where users can interact with registered dietitians. There’s also a platform for dietitians to log in—upon user permission—and monitor their clients’ weight trends and meal records.
A Journey of Development
The team has gone through multiple iterations of the app to enhance its usability and effectiveness. In the initial version, participants were given a smart scale that connected to the app, automatically recording their weight. Later, the team introduced the protein and fiber chart to help users plot their meals more intuitively.
One major challenge was making the app user-friendly. The MealPlot chart is based on the U.S. Department of Agriculture’s food database, which is comprehensive but often difficult for non-scientists to navigate. By working closely with web developers, the researchers created a platform that uses simple, common food names and categories.
Future Plans
The research team is now fine-tuning the app and plans to launch the full program by spring 2026. The program’s weight loss guideline is one pound per week, emphasizing steady, sustainable progress.
“People may be doing well for a while, but then their weight reaches a plateau, or they start gaining again,” Nakamura said. Regular monitoring, daily weigh-ins, and guidance from a dietitian are key to overcoming these challenges.
A New Era in Weight Management
The EMPOWER program and its MealPlot app are not just tools for weight loss—they’re a step toward a healthier, more sustainable approach to eating. By focusing on protein and fiber, the program ensures users can lose weight without compromising their overall health.
Whether you are looking to shed a few pounds or planning on a long-term weight loss journey, EMPOWER offers a user-friendly solution to help you meet your goals, says the researchers at I. of U. With the app’s flexibility and personalized support, you don’t have to sacrifice your favorite foods or your well-being to achieve the body and shape you desire.
