Browse the evidence

Aerobic training is superior to strength training for reducing total body fat mass and body fat percentage in overweight/obese young adults.

If your primary goal is to lose body fat (not just weight), prioritize aerobic exercise (walking, cycling, running) over strength training. While both help, aerobic exercise resulted in significantly greater fat loss in this study.

A whole food plant-based (WFPB) diet, specifically low in fat (7-15% energy) and ad libitum (no calorie restriction), produces significant weight loss and BMI reduction in adults with obesity, type 2 diabetes, or cardiovascular risk factors, superior to standard care alone.

Adopt a whole food, plant-based diet that is low in fat (minimize oils, nuts, avocados) and high in starches (potatoes, bread, pasta, rice) and vegetables. Do not count calories; eat until you are full. Take a 50 mcg daily Vitamin B12 supplement. This approach has been shown to produce significant weight loss and improve metabolic markers in people with obesity and related conditions, without needing to restrict total energy intake or exercise.

High consumption of ultra-processed foods (UPF), defined as >30.8% of total daily energy intake, significantly increases the risk of large weight gain (≥1.68 kg/year) and large waist circumference gain (≥2.42 cm/year) compared to low consumption (<17.8% of energy).

To minimize weight and waist gain, limit ultra-processed foods to less than 17.8% of your daily energy intake. Focus on minimally processed foods, as UPFs are designed to be overconsumed due to low satiety and high energy density, regardless of sugar content.

High consumption of ultra-processed foods increases the risk of incident overweight and obesity (BMI ≥ 25 kg/m²) in individuals who are not overweight at baseline, with a 20% greater risk observed in the highest consumption quartile.

If you are currently normal weight, limiting UPF intake is crucial to prevent future weight gain. High UPF consumption increases your risk of becoming overweight by 20% compared to low consumption.

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.

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.

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.

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.

Formula very low-energy diets (VLEDs, <800 kcal/day) and low-energy diets (LEDs, 800–1200 kcal/day) achieve clinically significant short-term weight loss (10–15% bodyweight) and can induce type 2 diabetes (T2D) remission when combined with structured weight maintenance programs.

If you have recently diagnosed Type 2 Diabetes and obesity, a structured program using formula meals (under 800-1200 calories/day) for 3-5 months, followed by a gradual return to normal food and long-term support, can put your diabetes into remission in nearly half of participants. This requires medical supervision to adjust diabetes medications safely, but it is a viable alternative to surgery for many.

Caloric restriction (20-30% reduction) significantly improves cardiometabolic health by reducing body weight, BMI, fat mass, total cholesterol, and LDL, while having no significant effect on blood pressure or HDL.

To improve metabolic health, reduce your daily caloric intake by 20-30% while ensuring you still get all essential nutrients. Expect significant weight loss and improved cholesterol levels, but do not expect blood pressure or HDL changes to be guaranteed outcomes.

Time-restricted eating (TRE) with an 8-hour daily eating window significantly reduces body weight and fat mass in adults with obesity compared to control groups, particularly when the intervention lasts longer than 12 weeks.

If you have obesity, try restricting your eating to an 8-hour window each day (e.g., 10 AM to 6 PM). This approach is more effective for weight and fat loss than no time restriction, especially if you stick with it for more than 3 months. While it doesn't significantly change blood sugar or cholesterol markers in obese adults, it is a viable strategy for weight management. Be aware that adherence may be challenging due to social obligations, so consistency is key.

A low-energy total diet replacement (TDR) intervention (800-820 kcal/day formula diet) combined with behavioral support significantly reduces body weight, insulin requirements, and improves quality of life in patients with long-standing type 2 diabetes and obesity treated with insulin.

If you have long-standing type 2 diabetes and take insulin, a structured low-calorie formula diet (around 800 calories/day) for 12 weeks, followed by a gradual return to solid foods with ongoing support, can help you lose significant weight and potentially reduce or stop your insulin. This must be done under medical supervision to adjust your insulin doses safely and prevent low blood sugar. The key is the initial energy deficit combined with behavioral support.