Research
Macro partitioning
High-fat foods (nuts, olive oil, dairy) are protective against obesity and metabolic dysfunction, while low-fat, high-carbohydrate foods are detrimental.
Include healthy fats in your diet, such as nuts, olive oil, and full-fat dairy. Avoid low-fat products, as they often contain added sugars and refined starches that harm metabolic health. Focus on whole, minimally processed foods rather than avoiding fat.
LimitedSupportsMEDIUM confidence
evidence is mounting to exonerate higher-calorie foods that are rich in fat like nuts, oily fish and olive oil... Conversely, substantial evidence now implicates foods that are low in fat (and, thus, relatively low in calories), like potatoes, white rice and sugary beverages, in the development and persistence of obesity
Why this rating
Cites meta-analyses and observational studies within a commentary.
Source
How calorie-focused thinking about obesity and related diseases may mislead and harm public health. An alternative
Sean C. Lucan et al. · Public Health Nutrition · 2014
DOI 10.1017/s1368980014002559
narrative_reviewCited 72×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
Related findings · Macro partitioning
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- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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