Browse the evidence

Protein intakes exceeding 2.0 g/kg/day do not provide additional lean body mass gains in the absence of concurrent resistance training.

Eating more than 2 grams of protein per kilogram of body weight will not build muscle if you are not lifting weights. Focus on resistance training first; protein alone is insufficient for growth without it.

The vast majority (approx. 92%) of daily protein intake in young adults comes from whole-food sources rather than supplemental protein isolates, regardless of training status.

You get almost all your protein (92%) from regular food, not supplements. This is typical for active young adults. You do not need to buy protein powder to meet your needs; focus on getting protein from meat, dairy, eggs, and plant sources.

Increased lean mass and cardiorespiratory fitness (CRF) mitigate cardiovascular risk in obese individuals, explaining the 'obesity paradox' where overweight patients with established heart failure have better survival rates than normal-weight counterparts.

If you have heart disease or high blood pressure, do not just focus on losing weight. Focus on building muscle and improving your fitness (CRF). Higher lean mass protects your heart and improves survival odds, even if you remain overweight. Aim for strength training and aerobic exercise to boost your fitness level.

High adherence to the Mediterranean diet is characterized by a macronutrient profile with lower carbohydrate (46-49%) and higher protein (19-22%) and fat (31-33%) intake compared to standard recommendations, which is significantly associated with lower adiposity and inflammation.

If you follow a Mediterranean-style diet, focus on keeping carbohydrates on the lower end of the recommended range (around 46-49% of calories) while ensuring adequate protein (19-22%) and healthy fats (31-33%). This specific balance is linked to lower body fat and reduced inflammation compared to standard high-carb interpretations of the diet.

High consumption of ultra-processed foods (UPFs) is associated with higher total energy and macronutrient intake but lower micronutrient intake in Korean adults and older adults.

If you eat a lot of ultra-processed foods, you are likely consuming more total calories and macronutrients (carbs, protein, fat) while getting fewer essential micronutrients. Focus on identifying the major UPF contributors in your diet (like alcohol, grain products, or specific snacks) and consider replacing them with less processed alternatives to improve nutrient density without necessarily increasing total energy intake.

Higher percentage of energy from carbohydrates at breakfast is associated with a significantly lower risk of major cardiovascular events and stroke in Chinese adults, particularly women.

For Chinese adults, prioritizing carbohydrates as the main energy source at breakfast (higher percentage of breakfast energy) is associated with a lower risk of heart disease and stroke, particularly for women. This does not mean unlimited carbs, but rather that carbs should constitute a larger proportion of breakfast energy compared to protein and fat.

Following a 2-week adaptation to ad libitum low-carbohydrate or low-fat diets, consuming an isocaloric meal matching the prior diet's macronutrient profile results in significantly lower postprandial glucose, insulin, and triglycerides on a low-carbohydrate diet compared to a low-fat diet.

If you switch to a low-carb diet for two weeks, your body adapts. When you then eat a meal matching that low-carb style, your blood sugar and insulin spikes are significantly lower than if you had been eating a low-fat diet. This suggests that dietary adaptation to macronutrient composition significantly influences metabolic health markers.

Consuming at least one serving of fatty fish per week is associated with a significantly lower risk of death from ischemic heart disease in adults aged 65 and older.

If you are 65 or older, aim to eat at least one serving of fatty fish (like salmon or mackerin) every week. This specific habit is linked to a significantly lower risk of dying from heart disease in older adults. Avoid frying the fish, as that preparation method does not offer the same protective benefits.

Replacing saturated fats with polyunsaturated fats reduces cardiovascular disease risk, whereas replacing saturated fats with refined carbohydrates increases myocardial infarction risk.

To protect your heart, focus on what you swap out. If you reduce saturated fats (like butter or fatty meats), replace them with unsaturated fats (like olive oil, nuts, or fish), not refined carbs (like white bread or sugar). Swapping fat for refined carbs may actually increase your risk of heart attack.

Orlistat, an anti-absorptive medication, produces modest weight loss (2.8-4.8% total body weight loss) by inhibiting gastric and pancreatic lipase.

Orlistat is an oral medication that works by blocking fat absorption, leading to modest weight loss (around 3-5%). It is less effective than newer injectable options and can cause gastrointestinal side effects like oily stools and urgency, which may limit its use.

SGLT2 inhibitors (dapagliflozin, empagliflozin, ipragliflozin) significantly reduce body weight in older adults with type 2 diabetes primarily through substantial fat mass loss, while causing only a modest, likely non-clinically meaningful reduction in skeletal muscle mass.

If you are an older adult with Type 2 Diabetes, SGLT2 inhibitors (like Jardiance or Farxiga) are effective for weight loss. Expect significant fat loss. You may lose a small amount of muscle, but it is not the primary driver of weight loss and is likely not clinically concerning for most. Monitor your strength if you are already frail, but the metabolic benefits of fat loss generally outweigh the modest muscle loss.

Resistance training practitioners frequently consume excessive protein and protein supplements (primarily whey) driven by aesthetic goals, despite evidence that intakes above ~1.6 g/kg/day do not further increase muscle mass.

You likely do not need protein supplements to build muscle. Focus on getting 1.6 grams of protein per kilogram of body weight daily from whole foods. If you are already hitting this number through food, adding whey protein powder provides no additional muscle-building benefit and wastes money. Prioritize carbohydrates for energy during workouts instead.

Post-exercise liquid protein supplementation (25g) enhances maximal strength gains in untrained young adults compared to resistance training alone, without significantly altering muscle mass or endurance adaptations.

If you are new to lifting, drinking 25g of protein immediately after your workout will help you get stronger faster than just training alone. While it might not make your muscles look bigger any faster than training by itself, you will likely lift heavier weights. Stick to a simple liquid protein drink post-workout for the best results.

Long-term supplementation with plant-based protein (PBP) yields equivalent results to animal-based protein (ABP) for lean body mass, muscle strength, physical performance, and cardiometabolic risk factors in adults.

If you are consuming enough protein daily (typically 1.6g/kg or more for muscle gain), the source (plant vs. animal) matters less than you might think for long-term results. You can effectively build muscle and maintain metabolic health with plant-based proteins like soy, provided you stick with it for at least 6 months.

Macronutrient composition (low-fat vs. low-carbohydrate) has no significant difference on long-term weight loss or glycemic control in obese diabetic patients; total energy reduction is the primary driver of weight change.

You do not need to choose between low-carb or low-fat diets for superior results. Both work equally well for weight loss if you reduce your total calories. Focus on eating a balanced amount of carbohydrates (55-65% of energy) and maintaining a caloric deficit.

In older Chinese adults, a vegetable-based low-carbohydrate diet (high-quality carbs, plant protein, unsaturated fat) is associated with higher all-cause and cardiovascular disease mortality, whereas a meat-based low-carbohydrate diet (low-quality carbs, animal protein, saturated fat) is associated with lower mortality.

If you are following a low-carbohydrate diet, pay close attention to the source of your carbohydrates and fats. In older adults, particularly those with Asian dietary backgrounds, a vegetable-based low-carb diet (high in plant proteins and unsaturated fats) was associated with higher mortality, while a meat-based low-carb diet (higher in animal proteins and saturated fats) was associated with lower mortality. This suggests that simply reducing carbohydrates is not enough; the quality and source of the remaining macronutrients are critical. Consult with a healthcare provider to tailor your diet to your specific health profile and cultural context.

Low-carbohydrate diets are effective for short-term glycemic control (3-6 months) in type 2 diabetes, reducing HbA1c more than higher-carbohydrate diets, but this benefit is not maintained at 12 months.

If you have type 2 diabetes, reducing carbohydrates can help lower your blood sugar levels in the first few months. However, this effect tends to fade after a year, so it is not a permanent fix on its own. It is best used as part of a broader strategy that includes weight management and food quality.

Low-carbohydrate diets (LCD) and low-fat diets (LFD) are similarly effective for weight loss and reducing hepatic fat in NAFLD patients, with no clear clinical superiority of one over the other.

You can choose either a low-carb or low-fat diet to manage NAFLD; both are effective for reducing liver fat and weight. Focus on consistency and adherence rather than debating which macronutrient is superior.

Low-carbohydrate diets (LCD) and low-fat diets (LFD) produce statistically similar long-term weight loss, although LCDs yield faster initial loss.

If you are choosing between low-carb and low-fat for weight loss, expect similar results after one year. Low-carb might help you drop weight faster in the first few months, but low-fat is often easier to sustain socially and culturally. Choose the one you can stick to long-term, as the long-term weight loss difference is negligible.

Low-carbohydrate diets improve triglycerides and HDL more effectively than low-fat diets, while low-fat diets are more effective at reducing LDL cholesterol.

If your main issue is high triglycerides or low HDL, a low-carb diet may improve your heart health markers more than a low-fat diet. If your main issue is high LDL cholesterol, a low-fat diet might be more effective for that specific number. Consult a professional to interpret your full lipid panel.

Long-term adherence to a high-quality low-carbohydrate diet (HQ-LCDS) is associated with favorable changes in HDL cholesterol and triglycerides, whereas a low-quality low-carbohydrate diet (LQ-LCDS) is associated with adverse changes in fasting glucose.

If you follow a low-carbohydrate diet, ensure the carbohydrates you do eat are high-quality (high fiber, whole foods). Avoid replacing healthy carbs with refined grains or added sugars, as this can negatively impact blood glucose levels. Prioritizing high-quality carbs in your low-carb pattern improves HDL and lowers triglycerides.

High-carbohydrate diets (≥45% TDCI) are superior to low-carbohydrate diets for reducing LDL cholesterol in healthy adults under energy-matched conditions.

If your primary concern is lowering LDL cholesterol, and you are willing to eat more carbohydrates (at least 45% of your calories), this may be more effective than a low-carb diet, provided you keep your total calorie intake the same.

Low-carbohydrate diets provide short-term improvements in HbA1c and body weight but lack consistent long-term superiority over balanced diets.

Low-carb diets can be useful for short-term metabolic improvement in selected patients, but require clinical monitoring. They are not superior to balanced diets in the long term for everyone.

Replacing saturated fatty acids (SFAs) with polyunsaturated fatty acids (PUFAs) significantly reduces the risk of coronary heart disease (CHD) and fatal CHD.

To lower your heart disease risk, swap some of the saturated fats in your diet (like butter or fatty meats) for polyunsaturated fats (like vegetable oils, nuts, or seeds). Aim to replace about 5% of your total calories from saturated fat with these healthier fats. This change is linked to a significant drop in heart disease risk.