Browse the evidence

Adherence to a ketogenic-like diet (KLD) results in a transient increase in LDL cholesterol but a sustained improvement in the triglyceride-to-HDL ratio (log(TG/HDL)), indicating a shift toward a less atherogenic LDL profile compared to ultra low-fat diets (ULF).

If you follow a very low-carb diet and see your LDL cholesterol rise, do not automatically assume your heart risk has increased. Look at your Triglyceride-to-HDL ratio; if it has improved significantly, it suggests your LDL particles have become larger and less harmful, which is a positive metabolic shift. Maintain your diet quality by minimizing added sugars and refined grains.

Moderate consumption of dairy products, particularly fermented dairy like yogurt, is associated with reduced cardiovascular risk and lower long-term weight gain, contrary to historical concerns about saturated fat.

You can include moderate amounts of dairy in your diet, especially fermented options like yogurt and cheese. They are linked to lower cardiovascular risk and weight gain. Avoid very high intake (>1000g/day).

Replacing animal protein with plant protein in the diet is associated with lower cardiovascular disease mortality and all-cause mortality, particularly when substituting processed red meat.

To support long-term heart health and longevity, prioritize plant-based protein sources (legumes, grains, nuts) over animal sources, especially processed red meats. You do not need to eliminate animal protein, but shifting the balance toward plants is linked to lower mortality risk. Ensure you are eating a variety of plant proteins to cover essential amino acid needs.

The combination of Baduanjin and a low-carbohydrate diet is more effective than Baduanjin alone at improving lipid metabolism (reducing Total Cholesterol and Triglycerides) in overweight individuals with drug addiction.

If lipid management is a priority, adding a low-carbohydrate diet (70-130g carbs/day) to a Baduanjin exercise routine yields better cholesterol and triglyceride results than exercise alone after 8 weeks.

Among dietary components contributing to the Dietary Inflammatory Index (DII), carbohydrate, vitamin C, and iron have the greatest impact on Coronary Heart Disease (CHD) risk, while vitamin D, alcohol, and monounsaturated fatty acids have the least impact.

To lower your DII and potentially reduce CHD risk, prioritize managing carbohydrate intake, ensuring adequate Vitamin C and Iron, while noting that alcohol and monounsaturated fats had less impact on CHD risk in this specific analysis.

Higher consumption of favorable food groups (nuts, seeds, fruits, vegetables) and physical activity are associated with normal lipid profiles at baseline.

To support healthy lipid levels, prioritize consuming more nuts, seeds, fruits, and vegetables, and engage in regular physical activity. These habits are strongly associated with better lipid profiles.

Adopting a low-carbohydrate diet (higher fat/protein, lower carbs) does not increase the risk of developing type 2 diabetes in Japanese adults, and may significantly reduce it in men when the fat source is vegetable-based.

If you are Japanese or have similar metabolic traits (high visceral fat, lower insulin secretion capacity), switching to a diet with lower carbohydrates and higher fats/proteins is not likely to increase your risk of type 2 diabetes. In fact, if your fats come from vegetable sources (like nuts, seeds, oils), it may significantly lower your risk, especially in men. This contradicts generalizations from Western studies that often involve higher red meat consumption.

The source of fat and protein in a low-carbohydrate diet matters: vegetable-based LCD scores are associated with reduced T2D risk in men, whereas animal-based LCD scores show no significant association with risk reduction.

If you are a Japanese man considering a low-carb diet, prioritize vegetable fats (like those from fish, nuts, and seeds) and vegetable proteins. This specific combination was linked to a significantly lower risk of type 2 diabetes. Simply cutting carbs and eating animal fats/proteins did not show the same benefit in this study.

Increasing dietary protein intake alone does not overcome anabolic resistance in T2D, but protein supplementation combined with resistance exercise may improve lean mass gains compared to exercise alone.

For T2D patients, drinking protein shakes alone won't build muscle. However, if you are doing resistance training, adding a protein drink (especially with leucine) alongside your workout can help you gain a bit more lean mass than exercise alone. Aim for adequate daily protein (1.2-1.6 g/kg) and consider post-workout supplementation.

Rugby union athletes consume protein in a disproportionate pattern, with the majority of intake occurring at dinner, failing to meet the recommended per-meal dose of 0.4g.kg at a minimum of four eating occasions.

Stop waiting until dinner to eat your protein. Your muscles need a steady stream of amino acids, not a flood at the end of the day. Aim for at least 0.4 grams of protein per kilogram of body weight at four separate meals. If you are 100kg, that’s 40g of protein at breakfast, lunch, dinner, and a snack. Use supplements or quick whole foods (like eggs or yogurt) to hit these targets if you are busy.

High intake of dietary cholesterol is associated with higher obesity indices (Conicity Index, Abdominal Volume Index, Body Roundness Index, Weight-adjusted-waist index) in healthy adults, whereas it is associated with a lower Atherogenic Index of Plasma (AIP).

In this study, people who ate more than the recommended amount of cholesterol (>300 mg/day) had higher measures of body fat distribution (waist-to-height, body roundness) than those who ate less. However, they also had a better Atherogenic Index of Plasma (AIP). This suggests that simply cutting cholesterol might not be enough to address obesity indices, and the relationship between dietary cholesterol and heart health markers is complex and may vary by individual metabolic factors.

Total fat, saturated fat (SFA), and polyunsaturated fat (PUFA) intake have a significant moderate correlation with abdominal volume index (AVI) and body roundness index (BRI), indicating that fat quantity and specific types influence abdominal adiposity.

This study found that higher intake of total fat, saturated fat, and polyunsaturated fat is moderately correlated with higher abdominal fat levels (measured by AVI and BRI). This suggests that not just total calories, but the type of fat you eat, may influence where you store fat. Replacing some saturated fats with other types might be beneficial for managing abdominal adiposity.

Type 2 diabetes mellitus (T2DM) patients in Malaysia predominantly consume macronutrient proportions within the Recommended Nutrient Intake (RNI) guidelines for carbohydrates and protein, but consistently exceed the recommended limits for fat intake.

If you have Type 2 Diabetes, your current diet likely gets carbohydrates and protein amounts right according to Malaysian guidelines, but you are eating too much fat. To improve your dietary pattern, focus on reducing fat intake to fall within the recommended 25-35% of total energy, while maintaining your current carbohydrate and protein levels.

Adherence to a high-quality low carbohydrate diet (high LCDS) is associated with a significant reduction in A Body Shape Index (ABSI), a marker of central obesity, independent of BMI and other confounders.

Focus on reducing refined carbohydrates and sugars while increasing fiber, healthy fats (like MUFAs), and vegetable proteins. This specific dietary pattern is linked to a reduction in abdominal fat (measured by ABSI) in middle-aged adults, even if overall weight (BMI) doesn't change significantly. Prioritize whole foods like vegetables, fruits, and dairy over strict calorie counting.

High-fat/low-carbohydrate (HFLC) diets may result in a statistically significant but clinically minimal additional weight loss (approx. 0.8 kg) and BMI reduction (approx. 0.4 kg/m2) compared to moderate macronutrient (MM) diets over the long term.

If you prefer a high-fat, low-carb diet, you might lose slightly more weight (less than 1 kg) than someone on a moderate diet, but the difference is negligible for health goals. Do not switch diets expecting a dramatic result; consistency and caloric deficit are the main drivers.

Whey protein supplementation alone has no significant effect on lean mass or muscle strength in healthy older adults, but significantly improves lean mass and physical function (specifically gait speed) in sarcopenic or frail older adults.

If you are a healthy older adult, whey protein alone is unlikely to build muscle or strength. However, if you have sarcopenia or frailty, whey protein can significantly improve your muscle mass and walking speed. Focus on your health status rather than just the supplement.

High adherence to a low-carbohydrate diet score is associated with significantly lower diastolic blood pressure, lower triglyceride concentrations, and higher HDL cholesterol in obese adults.

For obese adults, adopting a dietary pattern that lowers carbohydrate intake and increases fat intake (a high LCD score) is associated with better blood pressure and lipid profiles, specifically lower triglycerides and higher HDL. However, simply shifting macros may not reduce body weight if carbohydrate intake remains above 50% of total energy.

High adherence to a low-carbohydrate diet score is associated with a reduced prevalence of metabolic syndrome in obese adults.

Adhering to a low-carbohydrate dietary pattern is linked to a lower likelihood of having metabolic syndrome in obese individuals, likely due to improvements in blood pressure and lipids.

Even protein distribution is associated with lower-body muscular endurance, but not functional ability (gait speed or chair stand tests) in healthy women.

If your goal is muscular endurance (e.g., ability to perform repeated movements), spreading protein to meet relative targets (0.24 g/kg for <60yo, 0.4 g/kg for ≥60yo) per meal may help. However, do not expect this to directly improve your walking speed or daily functional tasks like chair stands if you are already healthy and active.

Frequent eating out of home (1-5 times/week or >6 times/week) is negatively correlated with daily vegetable and fruit intake and positively correlated with meat and aquatic product intake.

If you eat out frequently, you are likely consuming fewer fruits and vegetables and more meat/aquatic products than if you cooked at home. To counteract this, consciously prioritize vegetable-heavy dishes when dining out, or ensure your home-cooked meals are rich in produce to balance your weekly intake.

Isocalorically substituting 5% of total energy intake from carbohydrates with polyunsaturated fatty acids (PUFA), specifically n-3 and n-6, or plant-based monounsaturated fatty acids (MUFA) is associated with a statistically significant reduction in all-cause mortality risk.

To potentially lower your risk of all-cause mortality, focus on swapping the energy from carbohydrates for healthy fats. Specifically, aim to replace 5% of your total daily energy from carbs with polyunsaturated fats (like those in nuts, seeds, and fish) or plant-based monounsaturated fats (like olive oil). This swap is associated with a lower risk of death, according to a large network meta-analysis of observational studies.

Isocalorically substituting 5% of total energy intake from Saturated Fatty Acids (SFA) and Trans-Fatty Acids (TFA) with Polyunsaturated Fatty Acids (PUFA) or Plant-based Monounsaturated Fatty Acids (MUFA) is associated with a statistically significant reduction in all-cause mortality risk.

To potentially lower your risk of all-cause mortality, focus on swapping the energy from Saturated Fats (SFA) and Trans Fats (TFA) for healthier fats. Specifically, aim to replace 5% of your total daily energy from SFA/TFA with Polyunsaturated Fats (PUFA, found in nuts, seeds, fish) or Plant-based Monounsaturated Fats (MUFA, found in olive oil). This swap is associated with a lower risk of death, according to a large network meta-analysis of observational studies.

Isocalorically substituting 5% of total energy intake from Animal Protein with Plant Protein is associated with a statistically significant reduction in all-cause mortality risk.

To potentially lower your risk of all-cause mortality, focus on swapping the energy from Animal Protein for Plant Protein. Specifically, aim to replace 5% of your total daily energy from animal sources (meat, dairy, eggs) with plant sources (beans, lentils, nuts, seeds). This swap is associated with a lower risk of death, according to a large network meta-analysis of observational studies.

Current dietary guidelines (RDA of 0.8 g/kg) may be insufficient for older adults to prevent muscle loss, but exceeding this amount alone does not significantly improve strength or performance without resistance training.

As you age, you might need more protein to maintain muscle, but just eating more protein won't make you stronger. You must combine adequate protein with resistance training to preserve strength and function. Exceeding recommended amounts without exercise offers little extra benefit.