Browse the evidence

Orlistat, a pancreatic lipase inhibitor, promotes modest weight loss and improves gut microbiota diversity (increasing Akkermansia and Verrucomicrobia), but its efficacy is significantly lower than GLP-1 agonists.

Orlistat blocks fat absorption, leading to modest weight loss and improved gut bacteria diversity. However, it is significantly less effective than GLP-1 agonists. Side effects like bloating and diarrhea are common if dietary fat is not strictly limited.

Among vegan dieters, higher consumption of ultra-processed foods (UPF) is associated with reduced odds of inadequate protein intake, whereas higher consumption of unprocessed/minimally processed foods (UMPF) is associated with increased odds of inadequate protein intake.

If you are vegan, do not strictly avoid all ultra-processed foods (UPF) if it compromises your protein intake. This study found that vegans who consumed more UPF (like textured soy protein or supplements) were much less likely to have inadequate protein intake compared to those who ate mostly unprocessed foods. To ensure you get enough protein, consider including protein supplements or textured soy products, as unprocessed plant proteins alone may require impractical volumes to meet requirements.

Medium-chain triglycerides (MCTs) increase ketonaemia and accelerate the time to achieve nutritional ketosis compared to long-chain triglycerides (LCTs) during keto-induction.

If you are starting a ketogenic diet and want to ensure you enter ketosis quickly, using MCT oil as part of your fat intake is more effective than using standard long-chain fats. While it may not eliminate all side effects, it biochemically accelerates ketone production.

Greater carbohydrate restriction (VLCKD) provides the greatest improvements in cardiometabolic markers (HDL-c, TG) and anthropometrics for individuals with poorer baseline health, although between-group differences were not statistically significant.

If you have poor baseline metabolic health (e.g., high triglycerides, low HDL), a very low-carbohydrate diet (5% of calories from carbs) is likely to yield the best improvements in cholesterol and weight over 12 weeks. However, adherence is harder, so a moderate low-carb approach (15-25%) is a viable alternative with similar trends.

Adherence to the DASH diet is inversely associated with a lower risk of developing NAFLD and reduced liver fat content.

Incorporate more fruits, vegetables, whole grains, and low-fat dairy into your diet while reducing red meat, sweets, and sugary drinks. High adherence to this pattern is linked to a significantly lower risk of developing NAFLD.

High-protein diets improve insulin sensitivity primarily through weight loss and increased satiety, but may have negative effects if protein quality is poor.

Increasing protein can help you feel full and preserve muscle, which supports weight loss. However, don't obsess over hitting extreme protein targets. Focus on high-quality protein sources and ensure you are getting enough fiber and nutrients. If you are not losing weight, high protein alone may not improve your insulin sensitivity.

Low-sodium diets are significantly associated with hypertension and dyslipidaemia management, but not significantly associated with diabetes in this population.

If you have high blood pressure or high cholesterol, reducing your sodium intake to under 2000mg per day is associated with better health outcomes. However, this specific restriction may not help manage diabetes.

Ketogenic and low-carbohydrate diets improve glycemic control and can induce remission, primarily through weight loss, though some benefits may occur independently of weight loss via reduced glycemic load.

A ketogenic or low-carbohydrate diet can significantly lower blood sugar and HbA1c, sometimes even without major weight loss. This is achieved by drastically reducing carbs and eating healthy fats. While weight loss often accompanies this and aids remission, the direct reduction in glycemic load is also beneficial. Monitor your lipid levels and ensure you are getting enough fiber and micronutrients.

Adopting a low-carbohydrate, high-fat dietary pattern (defined as carbohydrate energy ≤40-49% and fat energy ≥34-40%) is associated with a significantly lower triglyceride-glucose (TyG) index, a surrogate marker for insulin resistance, primarily through the reduction of fasting triglyceride levels.

To potentially improve your insulin resistance markers, consider shifting your energy intake to include fewer carbohydrates (around 40-49% of calories) and more fat (around 34-40% of calories). This shift is linked to lower triglyceride levels, which is a key component of insulin resistance. Focus on whole food sources for these macronutrients.

High fruit, vegetable, and legume (VFL) intake is associated with lower noncardiovascular and total mortality, with maximum benefits at 3-4 servings per day.

Aim to eat 3-4 servings of fruits, vegetables, and legumes every day. This habit is linked to living longer and reducing the risk of non-heart-related diseases. Try to include a variety of plant foods in your meals.

Adults in South-Eastern Serbia consume a low-carbohydrate, high-fat dietary pattern with excessive sodium intake, which may not be inherently hazardous if complex carbohydrates are prioritized.

Adults in this region are eating less carbohydrates and more fats than recommended. This isn't necessarily bad if the fats are unsaturated and the carbohydrates are complex (whole grains, vegetables). However, sodium intake is excessively high, which is a clear risk factor for blood pressure. Prioritize reducing salt and processed meats while maintaining a balanced intake of fiber-rich carbohydrates.

Inadequate dietary intake of carbohydrates and proteins in endurance athletes negates the structural and functional cardiac advantages typically observed in women during marathon racing, leading to prolonged elevation of muscle damage and inflammatory markers.

If you are an endurance athlete, your sex does not protect you from the negative cardiovascular effects of poor nutrition. Ensure you are consuming adequate carbohydrates and proteins daily. Failure to do so can lead to prolonged inflammation and muscle damage, even if you are a woman who typically has better cardiac recovery profiles than men.

High carbohydrate consumption, particularly refined grains, is associated with lower HDL-C and higher triglycerides, contributing to the high prevalence of dyslipidemia in Iran.

To improve your lipid profile, consider reducing your intake of refined carbohydrates and increasing your consumption of whole grains and fiber. This may help improve your HDL cholesterol and triglyceride levels.

Among older adults (65+), higher intake of carbohydrate-rich foods is negatively associated with self-reported depressive symptoms, contradicting the hypothesis that carbohydrates have no association with depression.

For older adults, eating carbohydrate-rich foods like pasta and cookies was linked to fewer depressive symptoms in this study. Rather than strictly avoiding carbs for mental health, consider that these foods may serve as comfort strategies that help alleviate negative emotions in this age group.

Higher intake of animal-derived proteins is negatively associated with self-reported depressive symptoms in older adults.

For older adults, higher intake of animal-derived proteins was linked to fewer depressive symptoms. This may be due to maintaining muscle strength or using protein-rich foods as comfort.

Higher dietary acid load (indicated by PRAL, NEAP, and DAL) is positively associated with greater muscle strength in Iranian adults, primarily mediated by higher protein and meat intake.

If you want to increase muscle strength, focus on consuming adequate protein, particularly from animal sources like meat, dairy, and eggs. These foods naturally create a higher dietary acid load, which this study correlates with better strength. Do not restrict these foods in an attempt to 'alkalize' your diet if your goal is muscle gain.

Among Swedish nutrition students, shifting dietary energy intake from carbohydrates to fat (decreasing carbs from ~47% to ~41% and increasing fat from ~32% to ~37%) is associated with maintained or increased fiber and micronutrient intake, suggesting this macronutrient partitioning is not inherently unfavorable for this specific demographic.

If you are shifting your diet to eat fewer carbohydrates and more fats, ensure you are still getting enough fiber and micronutrients. In this study, students who ate less carbs still met fiber recommendations and saw improvements in folate and vitamin D intake. Focus on the quality of your food (vegetables, nuts, whole grains) rather than just hitting a specific carbohydrate percentage target.

In Chinese females, higher total carbohydrate consumption (particularly from refined grains) is associated with increased systolic and diastolic blood pressure, with the strongest adverse effects observed at higher blood pressure quantiles.

For Chinese females, reducing refined carbohydrate intake (white rice, white bread) to approximately 130-150g per day may help optimize blood pressure, especially if you already have elevated readings. Men in this population did not show the same association, suggesting gender-specific dietary strategies may be necessary.

Systematic dietary intervention significantly improves the consumption of Unsaturated Fatty Acids (UFA) and fruits/vegetables in ischemic stroke patients, but does not significantly reduce Saturated Fatty Acid (SFA) intake.

When changing your diet after a stroke, focus on adding more fruits, vegetables, and healthy fats (like fish and olive oil). You may not see a significant drop in saturated fats (like butter or cheese) immediately, but the increase in healthy components is the key benefit of the intervention.

Dietary saturated fats are not safe for unrestricted consumption, and dietary carbohydrates are not neutral regarding cardiovascular disease risk.

Avoid the idea that 'all carbs are equal' or 'saturated fat is harmless.' Limit refined sugars and high-saturated-fat foods. Prioritize complex carbohydrates and plant-based fats for heart health.

Gastrointestinal content reduction via low-fiber diets is a safe and effective first-line SBM strategy that can reduce body mass by 0.5-2% without impairing performance.

Start your cut 2-4 days before weigh-in by switching to a low-fiber diet (<10g fiber/day). Eat white rice, bread, eggs, meat, and oils. Avoid nuts, seeds, and high-fiber vegetables. This can safely reduce your body weight by 0.5-2% without affecting your hydration or energy levels.

Higher dietary fiber intake is inversely associated with cardiovascular risk (measured by Coronary Calcium Score >100), with each 1 g/day increase reducing the odds of future cardiovascular events by 8.2%.

If you are at high risk for heart disease (indicated by a high Coronary Calcium Score), increasing your daily fiber intake by just 1 gram can reduce your risk of future cardiovascular events by about 8%. Focus on adding fiber-rich foods rather than just tweaking your protein or fat ratios.

In breast cancer patients, higher intake of animal and plant proteins correlates significantly with greater muscle mass, whereas total energy intake does not.

If you are a breast cancer patient, focus on getting enough protein (both animal and plant sources) rather than just counting calories. Your muscle mass is linked to how much protein you eat, not just how many calories. Don't avoid meat or dairy out of fear; ensure you are getting adequate protein to protect your muscles.

Professional indoor and beach volleyball players consistently fail to meet recommended carbohydrate intake levels, averaging 4.01 g/kg/day against a recommended 5-10 g/kg/day.

If you play competitive volleyball, your current carb intake is likely too low for optimal performance. Aim to increase carbohydrates to at least 5 grams per kilogram of body weight daily, especially on training days, to support your energy demands.