Browse the evidence

Seven days of a short-term ketogenic diet (KD) in endurance-trained males significantly increases maximal fat oxidation rates (approx. 1.8-fold) and shifts substrate utilization toward fat, while simultaneously causing a loss of both fat mass and fat-free mass.

If you are an endurance athlete, switching to a strict ketogenic diet for just one week will significantly boost your body's ability to burn fat during exercise. However, expect to lose about 2.4 kg of body weight, which includes both fat and some fat-free mass (likely partly water/glycogen). Your maximal power output and aerobic capacity remain unchanged in the short term, but be aware that high-intensity performance may suffer in longer-term adaptations not captured here.

Polyglucosamine (a low molecular weight chitosan) produces significantly greater weight loss and BMI reduction than orlistat 60 mg when both are used alongside caloric restriction and increased physical activity, likely due to its ability to limit both fat and carbohydrate absorption.

Take 4 polyglucosamine tablets daily with your meals while maintaining a moderate calorie deficit (approx. 500 kcal less than usual) and doing about an hour of moderate exercise daily. This study suggests this combination leads to significantly more weight loss and BMI reduction than taking orlistat 60mg under the same conditions. The benefit may be particularly strong if your diet is high in carbohydrates.

Polyglucosamine may be more effective than orlistat for weight loss in populations with high carbohydrate intake (e.g., Italian diets) because it limits both fat and carbohydrate absorption, whereas orlistat primarily limits fat absorption.

If your diet is high in carbohydrates (like pasta or bread), polyglucosamine might offer a weight loss advantage over orlistat because it appears to block the absorption of both fats and carbs, while orlistat only blocks fats. This is based on a secondary observation in this study, not the primary result.

Very low-calorie ketogenic diets (VLCKDs) containing whey or vegetable proteins reduce visceral adipose tissue (VAT) more effectively than those containing animal proteins, while also promoting a healthier gut microbiota composition (increased Bacteroidetes, decreased Firmicutes).

If you are using a very low-calorie ketogenic diet for visceral fat loss, choose whey or vegetable proteins over animal proteins. This study suggests you will lose more belly fat, have better gut health, and avoid potential kidney stress markers compared to animal-based protein sources. Ensure your total calories remain under 800 kcal/day for the first 45 days.

Adherence to the Mediterranean Diet (MD) is inversely correlated with BMI and age, with younger adults (18-30) showing higher adherence and lower BMI compared to older and younger populations.

Young adults (18-30) tend to adhere better to the Mediterranean Diet and maintain lower BMIs. If you are older, you may need to put in more conscious effort to maintain this adherence. Focus on increasing fruits, vegetables, legumes, and fish while reducing red meat and sweets.

Higher protein doses (up to 2 g/kg/day) may be appropriate for persons with severe illness, injury, or pro-inflammatory/catabolic states.

If you have a severe illness, injury, or are in a catabolic state, your protein intake might need to be increased to up to 2 grams per kilogram of body weight, but this should be determined by your healthcare provider.

Adherence to a Mediterranean diet (rich in fruits, vegetables, whole grains, legumes, olive oil, and low in red/cured meat) attenuates inflammation and oxidative stress, thereby modulating immunosenescence.

Adopting a Mediterranean-style diet, emphasizing plant-based foods, olive oil, and limiting red meat, can help reduce chronic inflammation associated with aging. This dietary pattern is linked to lower levels of inflammatory markers like CRP and IL-6.

Arachidonic acid supplementation affects body composition, muscle function, and power output in strength-training individuals.

If you are strength training, ensuring adequate ARA intake may support muscle function and power output. Since ARA is naturally present in animal products, a balanced diet likely provides sufficient amounts for most athletes.

COVID-19 restrictions lead to increased consumption of snack foods (chips, cookies) and decreased consumption of fast food/take-out among parents and children.

Expect an increase in snack food consumption during periods of stress or boredom. To mitigate this, keep healthy snacks accessible and involve children in meal preparation. Focus on reducing fast food/take-out by cooking more meals from scratch, which many families found to be a positive change.

Quarantine leads to unhealthy dietary habits, specifically increased consumption of energy-dense, shelf-stable foods (high in sugar, salt, and trans-fats) and decreased intake of fresh fruits and vegetables, resulting in micronutrient deficiency and increased oxidative stress.

Stock up on shelf-stable healthy foods like frozen vegetables, canned beans, nuts, and whole grains. Avoid relying solely on processed, high-sugar, and high-salt shelf-stable foods. Aim to include antioxidants and vitamins in your diet to reduce oxidative stress and inflammation.

Not consuming healthy foods (ignoring healthiness of food choices) is significantly associated with increased weight gain during lockdown.

Pay attention to the healthiness of your food choices. The study found that ignoring whether food is healthy or not was significantly linked to weight gain. Try to prioritize fruits, vegetables, and lean proteins, even if you are stressed.

Saturated fat intake interacts with genetic variants (such as APOE4, APOA2, and obesity genetic risk scores) to modulate cardiovascular risk and obesity, suggesting that personalized dietary recommendations based on genetics may be beneficial for specific subgroups.

If you have a family history of high cholesterol or heart disease, you might be more sensitive to saturated fat. Consider getting genetic testing or consulting a professional to see if a lower saturated fat diet is beneficial for you, especially if you carry the APOE4 gene.

Industrial hempseeds provide a nutritionally complete protein source with a balanced essential amino acid profile and a unique, perfectly balanced fatty acid composition, making them suitable for human dietary supplementation.

Incorporate industrial hempseeds, hempseed oil, or hemp protein powder into your diet. They offer a complete protein profile with all essential amino acids and a balanced ratio of fatty acids, including omega-3 and omega-6. Ensure you are buying products from legal industrial hemp varieties (THC <0.2-0.3%) to avoid any psychoactive effects or legal issues.

Adherence to a Mediterranean-style diet significantly reduces systolic and diastolic blood pressure in adults without established cardiovascular disease (primary prevention).

To lower your blood pressure, adopt a Mediterranean-style diet. This means using olive oil as your main cooking fat, eating plenty of fruits, vegetables, and legumes, and including tree nuts. This approach has been shown to modestly but significantly reduce both systolic and diastolic blood pressure in people at risk of heart disease.

A Mediterranean-style diet reduces the risk of stroke in high-risk individuals, but does not significantly reduce total mortality or myocardial infarction compared to a low-fat diet.

If you are at high risk for heart disease, a Mediterranean diet supplemented with olive oil or nuts can significantly lower your risk of stroke. While it may not prevent heart attacks or death in all cases, the protection against stroke is a critical health benefit.

Emotional eating is associated with the consumption of energy-dense, nutrient-poor foods (sugary and high-fat snacks), contributing to weight gain.

Emotional eaters tend to choose high-fat, sugary snacks when stressed. To mitigate weight gain, be aware that your food choices under stress are likely to be energy-dense. Planning healthier snacks or strategies to manage stress directly can reduce the intake of these specific food types.

Nutrition interventions targeting 25-30 kcal/kg/day energy and 1.0-1.5 g/kg/day protein intake can prevent or attenuate low muscle mass (MM) in cancer patients, though current evidence is limited by short intervention durations and lack of oncology-specific study designs.

For cancer patients, maintaining adequate energy (25-30 kcal/kg/day) and protein (1.0-1.5 g/kg/day) intake is crucial to prevent muscle loss. While evidence is still evolving, these targets are recommended to support treatment tolerance and recovery. Be patient, as muscle restoration takes time, and focus on consistent intake rather than quick fixes.

Supplementation with Branched-Chain Amino Acids (BCAAs), specifically leucine (2-4 g/day), may help ameliorate muscle loss in cancer by promoting protein synthesis, though long-term effects on muscle mass require further investigation.

BCAA supplements, particularly those high in leucine (2-4g/day), may support muscle protein synthesis in cancer patients. However, they are not a standalone solution for gaining muscle mass and should be part of a broader nutritional strategy including adequate total protein and energy.

β-hydroxy β-methylbutyrate (HMB) supplementation (3 g/day) may help improve body composition in cancer patients, particularly those with smaller initial weight loss, by minimizing protein degradation.

HMB supplements (3g/day), often combined with arginine and glutamine, may help gain lean mass in cancer patients, especially those who haven't lost much weight yet. It may not be effective for patients with severe cachexia.

Dietary patterns, specifically the source of protein (vegetable vs. meat), influence plasma glycine levels more than total glycine intake, with vegetable proteins associated with higher circulating glycine compared to meat proteins.

If you are trying to improve metabolic health, consider the source of your protein. Plant-based proteins are associated with higher circulating glycine levels compared to meat proteins, which may offer some protection against type 2 diabetes risk.

Consumption of saturated fatty acids reduces slow-wave sleep duration and increases nighttime awakenings, whereas consumption of unsaturated fatty acids (specifically from fatty fish) improves sleep regulation and increases drowsiness.

Replace saturated fats (fried foods, animal fats) with unsaturated fats, particularly omega-3s from fatty fish like salmon or mackerel. This shift may help you stay asleep longer and improve sleep quality.

Dietary changes during confinement, specifically increased consumption of ultra-processed foods (UPFs) and decreased protein intake, contribute to sarcopenia by inducing anabolic resistance and promoting fat gain.

Prioritize protein-rich foods over ultra-processed comfort foods during stressful times. Low protein intake directly reduces your body's ability to build and maintain muscle, even if you are exercising.

Adherence to the Mediterranean Diet (MD) during lockdown was associated with lower BMI and reduced perception of weight gain, suggesting MD may mitigate pandemic-related metabolic stress.

Focus on the core components of the Mediterranean Diet (vegetables, fruits, legumes, nuts, olive oil, fish) even during stressful periods. This pattern is associated with lower body weight and reduced perception of weight gain, potentially offering metabolic protection against pandemic-related stress.

Dietary factors such as high phosphorus (from soft drinks and processed foods) and high calcium intake increase magnesium requirements and exacerbate magnesium deficiency.

If you consume a lot of soda, processed meats, or take calcium supplements, you may need more magnesium. Modern diets have shifted the calcium-to-magnesium ratio significantly higher, which can worsen magnesium deficiency. Balance your intake by reducing processed foods high in phosphoric acid and ensuring you get enough magnesium from whole foods.