Browse the evidence

Adequate dietary protein intake (60-75 g/day or up to 1.5 g/kg body weight/day) is critical during AOM therapy to preserve lean body mass and prevent complications like weakness and edema, especially in older adults.

To keep your muscles while losing weight, aim for 60-75 grams of protein daily, or up to 1.5 grams per kilogram of your body weight. Eat high-protein foods first at each meal. This is especially important if you are older to prevent falls and muscle loss.

A three-week ketogenic diet (max 10% carbohydrates) significantly reduces serum insulin and triglycerides while increasing anti-inflammatory fatty acids (ETA, DHA) and ketone bodies in healthy adults.

To trigger these metabolic benefits, restrict carbohydrates to under 30g per day (approx 10% of calories) for at least three weeks. Focus on increasing fat and moderate protein intake. Monitor ketone levels to ensure you are in ketosis. This protocol significantly lowers insulin and triglycerides while boosting anti-inflammatory markers in healthy people.

Daily protein intake of 1.0-1.2 g/kg body weight (or 1.2-1.5 g/kg for those with chronic disease) is required to maintain muscle mass and strength in older adults, as lower intakes fail to overcome anabolic resistance.

If you are older, aim for 1.0 to 1.2 grams of protein per kilogram of your body weight every day. If you have a chronic illness like diabetes or heart disease, aim for 1.2 to 1.5 grams per kilogram. This helps your body build and keep muscle. If you have kidney disease, talk to your doctor before increasing protein.

A high-protein diet (60-80 g/day or 1.5 g/kg/day) combined with strength training prevents loss of lean body mass and promotes satiety after endoscopic bariatric therapy.

Eat 60-80 grams of protein daily (or 1.5g per kg of body weight) to protect your muscles while you lose fat. This also helps you feel full longer. Combine this with strength training for best results.

Ingesting 30 g of whey protein after resistance exercise maximizes myofibrillar protein synthesis in trained women, while 60 g provides no additional benefit.

If you are a trained woman doing resistance exercise, aim for 30g of high-quality protein (like whey) after your workout. Taking 60g won't help your muscles grow any faster than 30g, and 15g isn't enough to trigger the growth response. Stick to 30g to maximize efficiency.

Combining GLP-1RA therapy with resistance exercise and high protein intake preserves fat-free mass better than GLP-1RA therapy alone in older adults with obesity.

To get the most benefit from GLP-1 medications without losing muscle, you must also do resistance exercise (like weights) at least twice a week and eat enough protein (1.0-1.2g per kg of body weight). This combination helps you lose fat while keeping your strength.

Higher dietary protein intake (1.2-1.6 g/kg/d) during energy restriction preserves lean mass and promotes fat loss more effectively than lower protein intakes.

When cutting calories to lose fat, aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. This helps you keep your muscle while losing fat, making your weight loss healthier and more sustainable.

Resistance exercise and adequate protein intake (1.4-2.4 g/kg body weight) are necessary to preserve lean muscle mass during GLP-1 induced weight loss, as 25-40% of weight lost with GLP-1s may be muscle.

To prevent losing muscle along with fat while on GLP-1s, eat 1.4-2.4 grams of protein per kilogram of body weight daily and engage in regular resistance training. This helps maintain strength and metabolic health, which might otherwise decline by 25-40% of the weight lost.

Post-exercise carbohydrate intake of approximately 1.2 g/kg body mass per hour for up to 4 hours is essential for restoring glycogen reserves, supporting immune system energy needs, and facilitating tissue repair.

After your workout, eat about 1.2 grams of carbohydrates for every kilogram of your body weight each hour for the next 4 hours. For example, if you weigh 70kg, aim for 84g of carbs per hour. This helps refill your energy stores and supports your immune system. Don't fear carbs here; they are essential for recovery.

Post-exercise ingestion of high-quality protein (0.3–0.5 g/kg body mass) stimulates net muscle protein anabolism and contributes to faster tissue growth and repair.

After your workout, consume 0.3 to 0.5 grams of high-quality protein for every kilogram of your body weight. For a 70kg person, this is 21-35g of protein. This helps build and repair muscle tissue.

Pre-sleep nutrition, specifically casein- or protein-rich meals with slow digestion rates, has a restorative effect on the musculoskeletal, endocrine, immune, and nervous systems.

Eat a slow-digesting protein source, like casein or Greek yogurt, before bed. This helps your body recover and repair tissues while you sleep. Don't worry about fat gain if your total daily calories are on track.

Substituting 5% of total energy intake from saturated fatty acids with polyunsaturated fatty acids lowers LDL cholesterol by approximately 10%.

To lower your bad cholesterol, replace about 5% of your daily calories from saturated fats (like butter, fatty meats, and full-fat dairy) with polyunsaturated fats (like olive oil, sunflower oil, and nuts). This single change can reduce your LDL cholesterol by 10% or more, offering a powerful, low-cost alternative to medication for many people.

Combining specific cholesterol-lowering foods (nuts, plant sterols, viscous fiber, soy protein) can lower LDL cholesterol by approximately 20%, comparable to low-dose statins.

You can lower your LDL cholesterol by about 20% by eating a 'dietary portfolio' daily: include plant sterols (found in fortified margarines/milks), soy protein, viscous fibers (oats/barley), and almonds. While effective, this requires significant dietary changes and strict adherence.

Patients treated with GLP-1 based therapies must increase protein intake to 1–1.5 g/kg bodyweight/day and engage in resistance training to mitigate the loss of lean body mass (LBM) and prevent sarcopenic obesity.

If you are taking a GLP-1 medication like Ozempic or Wegovy, you must eat more protein than the standard recommendation. Aim for 1 to 1.5 grams of protein per kilogram of your body weight every day. Additionally, you must lift weights or do resistance exercises at least twice a week. This combination is the only proven way to stop your body from eating its own muscle while you lose fat.

Resistance training preserves or increases lean muscle mass and improves muscle quality in adults with obesity, even when combined with energy-restricted diets or obesity management medications that typically cause lean mass loss.

Incorporate resistance training into your routine to protect your muscle mass. This is especially important if you are dieting or taking weight-loss medications, as these can cause muscle loss. Focus on strength and function rather than just size.

Post-exercise supplementation with 40g of whey protein significantly enhances lower-body strength adaptations (leg 1-RM) in untrained adults performing low-volume intra-session concurrent training, compared to an isocaloric placebo.

If you are new to exercise and doing a mix of cardio and weights, drinking 40g of whey protein right after your workout can help you build more leg strength than if you drank a calorie-matched sugar drink. This is particularly useful if you struggle to eat a full meal immediately after training.

A daily protein intake of approximately 1.6 grams per kilogram of body weight is recommended to spare lean body mass during weight loss induced by GLP-1 medications.

When losing weight on GLP-1s, aim to eat approximately 1.6 grams of protein for every kilogram of your body weight each day. This specific target helps protect your muscle mass from being lost along with the fat.

Adherence to a Mediterranean diet, characterized by high intake of olive oil, vegetables, fruits, nuts, legumes, whole grains, fish, and seafood, with low intake of red and processed meat and reduced carbohydrates, offers cardiovascular benefits and is recommended for NAFLD management.

Eat a Mediterranean-style diet: lots of vegetables, fruits, nuts, legumes, whole grains, fish, and olive oil. Limit red and processed meat and keep carbohydrates to about 40% of your calories.

Protein supplementation combined with resistance training is the most prominent and effective intervention strategy for promoting muscle hypertrophy.

To maximize muscle growth, combine regular resistance training with adequate protein intake. This combination is the most widely supported strategy in current research. Ensure your training is progressive, as protein alone is not enough to overcome adaptation plateaus.

Whey protein supplementation significantly enhances muscle strength and fat-free mass gains compared to placebo, but is less effective than collagen.

Whey protein works for building muscle and strength, but the gains are smaller than those from collagen. If you are using whey, consider adding collagen to your regimen for potentially better results. Don't rely on whey alone if you want to maximize your strength and mass gains.

Replacing processed animal meats with plant-based meat analogues (PBMAs) significantly reduces saturated fat and total energy intake while increasing dietary fiber, leading to more favorable Nutri-Score ratings in most categories.

Switching from processed animal meats (like sausages and bacon) to plant-based analogues generally lowers your saturated fat and calorie intake while boosting fiber. However, check the label: many analogues are high in salt and sugar, and few are fortified with B12 or Iron. Choose products with lower sodium and consider a B12 supplement if you rely heavily on these substitutes.

Dietary protein intake supports but does not independently drive skeletal muscle hypertrophy; its primary role is to amplify the anabolic response to resistance exercise.

Eat enough protein (1.2-1.6 g/kg/day) to support your training, but do not expect it to build muscle on its own. The key to muscle growth is resistance exercise. Protein helps maximize the gains you get from your workouts.

Female endurance athletes unintentionally underfuel with carbohydrates relative to training volume, creating a cumulative energy deficit, while simultaneously prioritizing protein intake to meet or exceed recommendations.

Female endurance athletes should prioritize carbohydrate intake on training days to match volume, as deficits increase significantly with higher loads. Do not neglect rest days; even low-intensity sessions require adequate fuel to prevent cumulative energy deficits. While protein intake is often correctly prioritized, ensure it does not displace necessary carbohydrates. Address psychological barriers like body image and time constraints by planning simple, accessible carbohydrate sources for all training days, not just hard sessions.

A very low carbohydrate-low protein (VLCLP) diet is the most effective macronutrient ratio for weight loss compared to a moderate fat-low protein (MFLP) control diet, achieving a mean weight loss of 4.10 kg.

If your primary goal is weight loss, a diet very low in carbohydrates (≤30% of calories) and low in protein (≤30% of calories) appears more effective than high-protein low-carb diets. This approach outperforms standard moderate-fat diets. Ensure you are overweight or obese, as results in normal-weight individuals are not well-established.