Eating in a calorie deficit—consuming fewer calories than you burn off—is a surefire way to lose weight. However, if you've ever gone on a calorie-counting journey, you know how mentally exhausting this can be, logging every bite you take and being unable to enjoy your meals in the moment. Plus, eating so few calories can mean you're missing out on vital nutrients. This is where the NiMe diet comes in.
Short for Non-industrialised Microbiome Restore, the NiMe diet was recently discovered by scientists who sought to understand the difference between the gut microbiome of people following a Western diet and those in rural locations who don't have access to high-fat and highly processed foods. When their participants followed the new diet, they didn't consume fewer calories, but they did lose weight and reduce their risk of chronic health conditions.
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What is the NiMe diet?
Researchers introduced the NiMe diet in a new study published in the journal Cell. It is based on their previous research that found people living in rural Papua New Guinea—who follow a non-industrialized/non-Western diet—had a more diverse gut microbiome, rich in healthy bacteria that thrive in the presence of fiber and low in pro-inflammatory bacteria.
According to a press release, the diet has the following four characteristics:
- Plant-based focus, but not vegetarian: Primarily made up of vegetables, legumes, and other whole-plant foods. One small serving of animal protein per day (salmon, chicken, or pork).
- No dairy, beef, or wheat: Excluded simply because they are not part of the traditional foods consumed by rural Papua New Guineans.
- Very low in processed foods that are high in sugar and saturated fat.
- Fiber-rich: Fiber content was 22 grams per 1,000 calories—exceeding current dietary recommendations.
How does the NiMe diet help with weight loss?
- Weight loss
- Decrease in bad cholesterol by 17 percent
- Reduction in blood sugar by 6 percent
- Reduction in C-reactive Protein (a marker of inflammation and heart disease) by 14 percent
"This study shows that we can target the gut microbiome through specific diets to improve health and reduce disease risk," shared Professor Paul Ross, director of APC Microbiome Ireland. "These findings could shape future dietary guidelines and inspire the development of new food products and ingredients, as well as therapeutics, which target the microbiome."
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How to get started with the NiMe diet:
If you're interested in following the NiMe diet, first check with your healthcare provider to see if it's an appropriate eating plan for you.
You can also follow the official NiMe diet on Instagram, where the researchers are busy sharing gut-friendly recipes such as baked pork tenderloin with roasted potatoes, Jerusalem artichokes, and coleslaw; yellow pea soup; and a breakfast hash.
You can also stock up on fiber-rich foods like whole grains, berries, green vegetables, nuts, beans, and legumes.
