Browse the evidence

Frequent consumption of beer (a few times per week) and sweets (once a week or more) is associated with an increase in body fat percentage and a decrease in skeletal muscle mass in older adults.

For older adults, drinking beer a few times a week and eating sweets weekly or more is linked to higher body fat and lower muscle mass. Reducing the frequency of these items may help maintain body composition.

Tirzepatide, a dual GLP-1/GIP agonist, may enhance metabolic efficiency and endurance performance by optimizing fat oxidation, delaying glycogen depletion, and improving mitochondrial function.

If you are an endurance athlete using tirzepatide, you may experience improved metabolic efficiency. The drug can help spare glycogen stores and enhance mitochondrial function, potentially supporting longer exercise durations. However, monitor for signs of hypoglycemia during high-intensity training and ensure adequate carbohydrate intake to counteract potential energy deficits.

In individuals with MASLD undergoing ~30% caloric restriction, resistance training preserves skeletal muscle mass and improves functional strength, whereas adding whey protein supplementation (1.5 g/kg/day) provides no additional benefit over resistance training alone (0.8 g/kg/day).

If you have MASLD and are cutting calories significantly, focus on resistance training and getting adequate protein (around 0.8 g/kg/day). Adding extra whey protein (up to 1.5 g/kg/day) does not provide extra muscle or strength benefits in this specific scenario. The energy deficit blunts the potential synergy of high protein and exercise.

Transitioning from non-obese to obese status or maintaining obesity significantly increases the risk of MASLD, with risk escalating with age and magnitude of weight gain.

Gaining weight, especially transitioning from a normal weight to obese, drastically increases your risk of fatty liver disease. The more weight you gain (especially >20kg), the higher the risk. Maintaining a stable, non-obese weight is the most protective strategy.

Bariatric surgery is beneficial for obtaining substantial and long-term weight loss and reducing cardiovascular risk in patients with severe obesity and Type 1 Diabetes.

For T1D patients with severe obesity who cannot achieve weight loss through lifestyle changes, bariatric surgery is a viable option that offers significant, long-term weight loss and cardiovascular benefits.

Strength training is superior to aerobic training for reducing Body Mass Index (BMI) and body weight in overweight/obese young adults.

If you want to lower your BMI specifically, strength training might offer a slight edge over aerobic exercise, but the difference is negligible. Both are effective for weight loss.

Low carbohydrate, low fat, and moderate macronutrient diets all produce modest weight loss and blood pressure improvements compared to usual diet at six months, but these benefits largely disappear by 12 months.

If you are overweight, switching to almost any popular named diet (low carb, low fat, or moderate) will help you lose a modest amount of weight and lower your blood pressure for the first six months. However, do not expect these benefits to persist without further intervention, as weight loss diminishes and blood pressure improvements largely disappear by the 12-month mark. The specific type of diet matters less than the initial caloric deficit and adherence.

Time-restricted feeding (16:8 protocol) for 3 months significantly reduces body weight, BMI, and waist circumference in obese women, but does not significantly alter blood biomarkers associated with metabolic syndrome (glucose, lipids, insulin).

If you are obese and sedentary, trying a 16:8 fasting window (e.g., 8 PM to 12 PM) for 3 months will likely help you lose about 4 kg and reduce your waist size. However, do not expect your blood sugar or cholesterol numbers to improve significantly just from the timing; the benefit comes from the resulting weight loss. This approach is easier to stick to than strict calorie counting because you can eat normal foods during your 8-hour window.

Reduction in 30-year cardiovascular disease risk (CVDRisk30y) is significantly correlated with changes in body fat percentage (%BF) and skeletal muscle percentage (%MM) following TRF, even without changes in traditional blood biomarkers.

Focus on losing body fat and maintaining muscle mass through your TRF protocol, as these changes are the primary drivers for lowering your long-term cardiovascular risk score. Traditional blood tests may not reflect these improvements, so tracking body composition is a more useful metric for this specific intervention.

A 45-day VLCKD significantly improves metabolic parameters (weight, BMI, blood pressure, lipids, insulin resistance) regardless of protein source, but animal protein may negatively impact renal markers.

A strict 780-calorie ketogenic diet for 45 days will significantly improve your weight, blood pressure, and blood sugar/insulin levels, regardless of whether you use whey, vegetable, or animal protein. However, if you have kidney concerns, be cautious with animal protein sources as they may slightly worsen renal markers in this context.

Short-term weekly intermittent energy restriction (IER) produces weight loss equivalent to continuous energy restriction (CER) in adults with overweight or obesity, making it a viable alternative treatment option.

If you struggle with daily calorie counting, try a weekly intermittent energy restriction plan where you restrict calories (420-1500 kcal) for 2-3 days a week (or in 7-day cycles) and eat normally otherwise. This approach yields the same weight loss as daily restriction over 3-6 months. However, be aware that long-term maintenance is not guaranteed by the diet alone; you likely need active weight maintenance strategies after the intervention ends.

While IER+MED reduces visceral adipose tissue (VAT) more than DASH, this advantage disappears when adjusting for total fat mass loss, suggesting the VAT reduction is proportional to overall weight loss rather than specific to visceral fat mobilization.

Don't expect intermittent fasting to melt belly fat faster than other diets if you lose the same amount of total weight. The VAT reduction you see is largely due to overall fat loss. Focus on the total fat loss and the sustainability of the diet pattern.

Resistance training alone significantly increases lean mass in overweight/obese premenopausal women, even without a prescribed caloric deficit.

If your goal is to build muscle or improve your shape without losing weight, resistance training is effective even if you don't change your diet. Focus on progressive overload with compound exercises. However, be aware that without a caloric deficit, you will not lose fat, so your weight might stay the same or increase slightly due to muscle gain.

Intermittent energy restriction (IER) reduces body weight and fat mass compared to a usual diet, with effects on weight loss being similar to continuous energy restriction (CER).

If you struggle with daily calorie counting, try Intermittent Energy Restriction (IER). This involves restricting calories to 20-25% of your normal intake (or fasting completely) on 1-2 days per week (like the 5:2 diet) or every other day (ADF), while eating normally on other days. This approach reduces body weight and fat mass just as effectively as continuous daily restriction, offering more flexibility.

The reduction in energy intake from lower energy density meals is linearly related to the change in energy density, with stronger effects in adults than children and in entrée designs compared to preloads.

The calorie-reducing effect of low energy density foods is strongest in adults and when consumed as main meals (entrées). In children, the effect is smaller, and preloads may be less effective than main meals.

Intermittent energy restriction (IER) produces superior short-term weight loss and fat mass reduction compared to continuous energy restriction (CER) in primary care settings, but is associated with higher attrition and rapid weight regain after intervention cessation.

If you try Intermittent Energy Restriction (eating very little on 2 days, normal on 5), you might lose weight faster in the first 6 months than if you cut calories every day. However, be aware that this approach is harder to stick with long-term; many people quit or regain the weight once they stop the strict fasting days. It works best if you have medical support to manage side effects like dizziness.

Intermittent energy restriction (IER) leads to greater reductions in systolic blood pressure and fat mass compared to continuous energy restriction (CER) in the short term, but these benefits are transient and revert to baseline after the intervention ends.

IER can improve blood pressure and reduce fat mass more effectively than daily calorie restriction in the short term. However, these health benefits disappear if you stop the diet, so maintaining the lifestyle change is critical for sustained cardiovascular health.

A ketogenic diet promotes rapid fat mass loss in obese individuals, primarily through caloric restriction and appetite suppression rather than a unique metabolic advantage.

If you are obese, a ketogenic diet can help you lose fat quickly, but this is largely because it helps you eat fewer calories by suppressing appetite (lowering ghrelin). It is not magically better than other diets if you eat the same number of calories. Focus on the caloric deficit and the ease of appetite control.

A 6-week Mediterranean diet combined with 5 days of semi-fasting (600-700 kcal) produces weight loss and body composition improvements equivalent to a standard hypocaloric Mediterranean diet without fasting.

You can lose weight effectively by simply reducing your daily calories by 500 kcal while following a Mediterranean diet pattern. Adding a 5-day semi-fast period (consuming 600-700 kcal of liquid/pureed meals) does not provide a significant advantage in weight loss over the standard diet alone. If you choose to try the semi-fast, be aware that it requires significant preparation and may not be sustainable for everyone long-term.

Intermittent fasting (IF) produces a statistically significant greater reduction in Body Mass Index (BMI) compared to continuous energy restriction (ER), although the absolute difference in total body weight loss is not statistically significant.

If you are trying to lose weight, intermittent fasting may help you reduce your BMI slightly more than just counting calories every day, even if the scale doesn't move much faster. Try a 16:8 schedule (fast for 16 hours, eat within 8 hours) or alternate-day fasting. Be aware that you might feel dizzy, while those just cutting calories might get more headaches. The key is consistency with whichever method you choose.

Intermittent fasting and continuous energy restriction produce similar improvements in blood pressure (systolic and diastolic), LDL cholesterol, and HDL cholesterol, with no statistically significant differences between the two methods.

If your goal is to lower blood pressure or improve cholesterol, you do not need to fast. Reducing your overall calorie intake through standard dieting is just as effective as intermittent fasting for these specific heart health markers. Focus on the total amount of food you eat rather than when you eat it for these outcomes.

Intermittent fasting and continuous energy restriction produce similar improvements in fasting plasma glucose levels, with no statistically significant difference between the two methods.

If your goal is to improve blood sugar levels, you do not need to fast. Reducing your overall calorie intake through standard dieting is just as effective as intermittent fasting for glycemic control. Focus on the total amount of food you eat rather than when you eat it for these outcomes.

Long-term high-intensity interval training (HIIT) using leg ergometry causes significant regional fat loss in the thighs and visceral adipose tissue, but does not significantly reduce total body fat mass or trunk fat.

If you want to lose fat specifically from your thighs and belly without necessarily dropping total body weight, try 16 weeks of HIIT using a leg bike. Do 8-12 sets of 1-minute sprints at >90% effort, twice a week, with 1-minute recovery. Expect your thigh fat to decrease, but don't be surprised if the scale stays the same because you might be building muscle.

A 7-day diet-induced energy restriction of 50% TDEE reduces body mass and fasting blood glucose without eliciting compensatory decreases in basal metabolic rate (BMR) or physical activity energy expenditure (PAEE) in overweight and obese adults.

If you are overweight or obese, a strict 7-day liquid diet cutting your calories in half can produce initial weight loss and improve blood pressure and glucose without causing your body to immediately slow down its metabolism or reduce your spontaneous movement. This suggests short-term aggressive restriction can be a viable strategy for initial health improvements, though long-term maintenance requires different strategies.