Browse the evidence

Both intermittent calorie restriction (5:2 diet) and low-carb high-fat (LCHF) diets significantly reduce hepatic steatosis in NAFLD patients compared to standard of care, with no significant difference in liver fat reduction between the two specific diets.

To reduce fatty liver, you need to lose weight. You can do this by restricting calories on 2 days a week (5:2 diet) or by eating low-carb/high-fat (LCHF). Both methods work equally well for reducing liver fat if you maintain a calorie deficit. The 5:2 diet may be easier to stick with and has better effects on cholesterol, while LCHF might raise LDL slightly. Choose the one that fits your lifestyle and preferences.

A ketogenic diet leads to greater weight loss compared to low-fat diets in patients with overweight or obesity, regardless of diabetes status.

If you are overweight or obese, a ketogenic diet is likely to help you lose more weight than a standard low-fat diet, whether or not you have diabetes. This benefit is consistent across diabetic and non-diabetic groups.

Intermittent energy restriction (IER) produces weight loss and cardiometabolic improvements comparable to continuous energy restriction (CER) over short-term trials (8-24 weeks).

If you are struggling with daily calorie counting, intermittent fasting (like the 5:2 diet) is a valid alternative that yields similar weight loss results. It does not offer a 'magic' advantage in fat loss over standard daily restriction, so choose the pattern that you can stick to consistently.

Long-term lifestyle interventions significantly improve weight loss compared to control groups, with effects ranging from -0.5 to -11.5 kg at 2 years or longer.

Sustained weight loss is achievable with long-term lifestyle changes. Interventions that include a clear caloric deficit, behavior therapy, and potentially meal replacements are most effective for maintaining weight loss over 2+ years.

For weight loss in obese individuals, creating an energy deficit of approximately 500 kcal/day is effective, whereas the specific macronutrient composition (ratios of fat, carbohydrate, and protein) is of secondary importance.

To lose weight, create a daily calorie deficit of about 500 kcal. You do not need to follow a specific diet type (like keto or vegan); focus on eating foods with low energy density (high water/fiber) to stay full. Aim for a loss of 0.5 kg per week over 12-24 weeks.

Consumption of sugar-sweetened beverages (SSBs) increases the risk of obesity, metabolic syndrome, and type 2 diabetes because liquid calories do not suppress subsequent food intake, leading to a net caloric surplus.

Stop drinking sugar-sweetened beverages. Because they are liquid, your body does not register them as food, so you do not eat less later. This leads to extra calories and weight gain. Switch to water or unsweetened drinks to reduce obesity risk.

Substituting sucrose with aspartame in foods and beverages results in a significant reduction in daily energy intake and a modest but meaningful rate of weight loss (approximately 0.2 kg/week) in adults.

To lose weight using aspartame, replace your sugary drinks and foods with aspartame-sweetened versions. You don't need to change anything else. Expect to lose about 0.2 kg (0.4 lbs) per week. This is a slow but steady loss that, over a year, can prevent the typical weight gain seen in adults.

A combined workplace intervention consisting of a 1200 kcal/day energy deficit, strengthening exercises, and cognitive behavioral training significantly reduces body weight, BMI, body fat percentage, waist circumference, and blood pressure in overweight female healthcare workers over a 3-month period.

To lose weight effectively, create a sustainable calorie deficit (e.g., 1200 kcal/day below your maintenance needs) and combine it with regular physical activity. Incorporate strength training to preserve muscle mass and cognitive strategies to manage hunger and maintain motivation. Integrating these habits into your daily routine, such as during work breaks, can improve adherence and long-term success.

Alternate day fasting (ADF) and modified ADF (MADF) are the most effective intermittent fasting regimens for weight loss, ranking higher than caloric energy restriction (CER) and time-restricted eating (TRE).

If your goal is maximum weight loss using intermittent fasting, Alternate Day Fasting (either zero-calorie or modified) appears to be the most effective strategy compared to Time-Restricted Eating or the 5:2 diet. However, adherence drops in longer studies, so consistency is key.

Sustained long-term weight loss (over 2 years) is the strongest predictor for reducing type 2 diabetes incidence and improving cardiometabolic traits, whereas weight cycling (repeated 5-lb weight fluctuations) independently increases diabetes risk and worsens blood pressure and insulin resistance.

To prevent type 2 diabetes, focus on maintaining a sustained weight loss of at least 7% of your body weight over two years, rather than just losing weight quickly in the first few months. Additionally, avoid 'weight cycling' (repeatedly losing and regaining 5+ pounds), as this pattern independently increases your risk of diabetes and high blood pressure, even if you eventually lose the weight. Consistency and long-term maintenance are more important than rapid initial results.

Combining a very-low-energy diet (VLED, <800 kcal/day) with a behavioral weight loss program produces significantly greater long-term weight loss (3.9 kg at 12 months) compared to a behavioral program alone, with benefits maintained up to 60 months.

If you are overweight or obese, adding a very-low-energy diet (under 800 calories a day, typically liquid or meal replacements) to a standard behavioral weight loss program (like counseling or support groups) will help you lose more weight in the long run (up to 5 years) than just the behavioral program alone. The diet is safe for most people, with side effects being mostly minor (like tiredness or hair thinning) and serious issues being rare. You should discuss this with a healthcare provider to ensure it's appropriate for you, especially if you have other health conditions.

Exercise interventions significantly improve cardiorespiratory fitness and quality of life in NAFLD patients, even if weight loss is not statistically significant compared to control.

Even if you don't lose much weight, regular exercise (150+ mins/week) will improve your heart health, fitness, and quality of life. These benefits are distinct from weight loss and are valuable for NAFLD management.

Intermittent energy restriction (alternating 2-week energy restriction blocks with 2-week energy balance blocks) yields significantly greater weight and fat loss than continuous energy restriction in obese men, primarily by attenuating adaptive thermogenesis.

If you are struggling with weight loss plateaus or metabolic slowdown on a standard diet, try cycling your calories. Eat at a 33% deficit for two weeks, then eat at your maintenance level for the next two weeks. Repeat this cycle. This approach may help you lose more fat and preserve your metabolism better than staying in a deficit continuously, provided you strictly control calories during the maintenance phases.

In obese individuals undergoing medical weight loss, greater relative reductions in waist circumference are associated with significantly greater improvements in metabolic syndrome components (blood pressure, lipids, glycemia) compared to smaller reductions, independent of sex.

If you are undergoing a weight loss program, track your waist circumference, not just your weight. Larger reductions in waist size are linked to better improvements in blood pressure, cholesterol, and blood sugar, regardless of your sex. This suggests that targeting visceral fat through your diet and exercise regimen is crucial for metabolic health.

The magnitude of weight loss and HbA1c reduction is greater when vegan diets are compared to habitual (passive) control diets rather than other active dietary interventions.

If you are comparing your vegan diet to your previous eating habits, you will likely see significant weight loss. If you are comparing it to another structured diet (like Mediterranean or ADA), the weight loss may be less pronounced, suggesting the vegan diet itself isn't inherently superior to all other diets, but rather superior to unstructured habitual eating.

Short-term very-low-calorie ketogenic diets (<800 kcal/day) significantly reduce body mass index, android and gynoid fat mass, and insulin resistance without impairing nutritional state or causing negative changes in bone mineral content, hepatic, renal, or lipid profiles.

For obese individuals, a 3-week very-low-calorie ketogenic diet (under 800 kcal/day) is an effective and safe method for rapid fat loss and improving insulin sensitivity, provided it is done under medical supervision. It does not appear to harm bone, liver, or kidney health in the short term, contrary to common fears about high-protein/ketogenic diets.

Achieving >10% long-term weight loss requires approximately 200-300 minutes per week of moderate-to-vigorous physical activity (MVPA) in bouts >10 minutes, combined with increased light physical activity (LPA).

To lose and keep off more than 10% of your body weight, aim for 200-300 minutes of moderate-to-vigorous activity (like brisk walking) per week. Crucially, do this in chunks of at least 10 minutes at a time. Don't neglect light activity (like casual walking or standing) throughout the day, as it also helps. Combine this with a reduced-calorie diet for best results.

Alternate-day fasting (ADF) produces statistically significant reductions in body weight, BMI, total cholesterol, LDL, triglycerides, fat mass, lean mass, systolic and diastolic blood pressure, and total calorie intake compared to control groups in adults.

Alternate-day fasting involves eating very little (about 25% of your normal calories) on one day, then eating normally on the next. This meta-analysis shows it effectively lowers weight, BMI, and bad cholesterol compared to doing nothing. It works by creating an overall calorie deficit without requiring you to restrict calories every single day, which might help some people stick with it longer than daily dieting.

Time-restricted feeding (TRF) with an 8-hour eating window (16:8) produces moderate weight loss in individuals with overweight or obesity, with effects potentially exceeding 5% of initial body weight when combined with caloric restriction.

If you have excess weight, try eating all your meals within an 8-hour window each day (e.g., 12 PM to 8 PM). You do not need to count calories if you are not used to it, but you must stop eating after your chosen end time. If you want faster results, combine this with a modest calorie reduction. Expect moderate weight loss, potentially over 5% of your body weight if you also restrict calories.

Time-Restricted Eating (TRE) results in greater reductions in body weight, fat mass, and fat-free mass compared to Continuous Energy Restriction (CER).

If you choose to use Time-Restricted Eating, you may see slightly better weight loss than with standard calorie counting. However, be aware that this also leads to greater loss of fat-free mass (muscle), which may not be desirable for everyone.

HIIT is effective in reducing total fat mass in both normal-weight and overweight/obese women, but only reduces abdominal fat mass in women with excess adiposity (BMI > 25).

If you are overweight or obese, HIIT will help you lose belly fat. If you are already normal weight, HIIT will still help you lose overall body fat, but may not specifically target abdominal fat.

Intermittent fasting (IF) produces significantly greater weight loss than continuous calorie restriction (CCR) in overweight and obese adults, although both interventions result in similar improvements in BMI.

If your goal is maximum weight loss, intermittent fasting (like alternate-day fasting or restricted eating windows) may yield better results on the scale than simply eating less every day. However, if you are tracking BMI as your primary health metric, both methods work equally well. Choose the pattern you can sustain, as adherence is the biggest hurdle with fasting.

Alternate-Day Fasting (ADF) is the specific form of intermittent fasting that drives the superior weight loss results compared to Continuous Calorie Restriction, whereas 'normal' IF forms show no significant difference from CCR.

Not all fasting is created equal. If you want the maximum weight loss benefit, Alternate-Day Fasting (eating very little every other day) is the most effective strategy. However, if you prefer more flexible fasting windows (like skipping one meal a day), your weight loss will likely be similar to simply eating less every day, and you won't get the extra 'boost' that ADF provides.

Intermittent fasting for two consecutive days per week (IF2-P) produces significantly greater weight loss and waist circumference reduction than fasting for one day per week (IF1-P), despite both groups consuming matched total weekly energy intake and expenditure.

If you are overweight or obese, trying intermittent fasting for two consecutive days a week (like 26:2 or 60:168 patterns) may yield better weight loss results than fasting for just one day, even if you eat the same total amount of food over the week. Ensure your fasting days are nutrient-dense and low-sugar, and your feeding days include adequate protein (30-35% of calories) to preserve muscle mass.