Browse the evidence

Dietary treatment for obesity yields a median long-term success rate of 15% over 3-14 years, defined as maintaining all initial weight loss or at least 9-11 kg.

Expect that long-term weight maintenance is difficult, with only 1 in 7 people successfully keeping off significant weight loss over several years. To improve your odds, combine your diet with active follow-up (regular contact with a clinic) and group therapy, which were associated with higher success rates (up to 27%) compared to diet alone.

Conventional Diet (CD) combined with group therapy yields better long-term success rates (median 27%) than CD alone or CD with behavior modification.

If you prefer a Conventional Diet (800-1800 kcal/day), joining a group therapy program significantly improves your chances of long-term success (median 27%) compared to dieting alone or using behavior modification alone. The social support of a group appears to be a key factor for maintaining weight loss with this diet type.

Targeted delivery of propionate to the proximal colon improves glucose metabolism and reduces energy intake without requiring high fiber intake or a responsive gut microbiota.

If your gut bacteria don't produce enough short-chain fatty acids (SCFAs) from fiber, targeted delivery systems (like inulin-propionate esters) can release propionate directly in the colon to improve insulin sensitivity and reduce energy intake.

Interventions that increase the abundance of Akkermansia muciniphila improve metabolic parameters and reverse features of obesity and NAFLD.

Focus on dietary strategies that support Akkermansia muciniphila, such as consuming polyphenol-rich foods or fermented foods, as this specific bacteria is linked to improved insulin sensitivity and reduced liver fat in obesity.

Normalization of gut microbiota using probiotics or prebiotics is a promising treatment option for NAFLD by reducing gut permeability and bacterial translocation.

Consider incorporating probiotics (like Lactobacillus or Bifidobacterium) and prebiotics (like inulin) to support gut barrier function, which may help reduce liver inflammation in NAFLD.

Gamma-linolenic acid (GLA) supplementation reduces inflammation and joint symptoms in rheumatoid arthritis patients, acting as an NSAID-sparing agent by producing anti-inflammatory prostaglandins (PGE1) and leukotrienes (LTB4 inhibition).

If you have rheumatoid arthritis, GLA supplements may help reduce joint tenderness and morning stiffness over time, potentially allowing you to use fewer NSAIDs. However, do not expect immediate pain relief; it takes a long time to work. It works best when used alongside your standard medical treatment.

Gamma-linolenic acid (GLA) improves nerve conduction velocity in diabetic patients, leading to improved blood flow and reduced tingling in extremities.

If you have diabetes and experience tingling in your hands or feet, GLA supplements might help improve nerve function and blood flow, potentially reducing these symptoms. It is a supportive measure for managing diabetic neuropathy.

Higher circulating levels of trimethylamine-N-oxide (TMAO) are independently associated with the presence and severity of non-alcoholic fatty liver disease (NAFLD).

If you have NAFLD or are at risk, high levels of TMAO in your blood are a warning sign. TMAO comes from the gut breaking down nutrients like choline and carnitine (found in red meat and eggs). While you don't need to eliminate these foods, being aware that high TMAO is linked to worse liver fat is important. Focus on overall liver health through weight management and reducing processed meats, which are high in the precursors to TMAO.

Higher circulating levels of betaine are associated with a lower severity of NAFLD, suggesting a protective or favorable relationship.

Betaine, found in foods like beets, spinach, and whole grains, appears to help protect against fatty liver. Higher blood levels of betaine were linked to less severe liver fat. You can support your liver by including these foods in your diet, which also provide other essential nutrients.

Consuming prunes or prune juice provides a mild laxative effect primarily due to high sorbitol content, without causing excessive laxative effects at standard serving sizes.

Eat 5 prunes or drink 8 oz of prune juice daily for a mild, natural laxative effect. This is safe for most adults and provides fiber and nutrients without causing excessive digestive distress.

Prunes do not mediate a rapid rise in blood sugar concentration despite being high in simple sugars, likely due to high fiber, fructose, and sorbitol content.

Prunes provide energy from sugars but do not cause rapid blood sugar spikes, likely due to their fiber and sorbitol content. They can be a safe energy source for most people.

Dried prunes are an important source of boron, fulfilling the daily requirement for boron (2 to 3 mg) in a 100g serving, which is postulated to play a role in the prevention of osteoporosis.

Eating 100g of prunes provides your daily requirement of boron, which may help prevent osteoporosis.

High adherence to the Mediterranean diet is associated with a statistically significant reduction in the risk of cancer mortality, all-cause mortality among cancer survivors, and incidence of colorectal, head and neck, respiratory, gastric, liver, and bladder cancers.

To lower your risk of several major cancers and cancer-related death, structure your diet around the Mediterranean pattern: prioritize fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil. Limit red and processed meats, eggs, and dairy. If you drink alcohol, keep it moderate. This is not a short-term fix but a long-term dietary pattern.

CoQ10 supplementation (100-300 mg/day) improves semen parameters (concentration, motility, morphology) in men with idiopathic male infertility.

If you are experiencing male infertility, taking 200-300mg of CoQ10 daily may improve your sperm count, motility, and shape. This is a safe, non-invasive option to discuss with a fertility specialist.

Consumption of melatonin-rich foods (such as walnuts, grapes, and tropical fruits) significantly increases serum melatonin concentrations and total antioxidant capacity in humans, providing a physiological benefit distinct from endogenous production.

Incorporate melatonin-rich foods like walnuts, tart cherries, grapes, and tropical fruits (pineapple, orange, banana) into your diet. Studies show these foods significantly raise blood melatonin levels and antioxidant capacity, potentially aiding sleep and reducing oxidative stress, even if the absolute increase is lower than a supplement.

Selenium deficiency impairs immune function, increases susceptibility to infections (including HIV and COVID-19), and is linked to cardiovascular diseases such as Keshan disease and myocardial infarction.

Ensure adequate selenium intake through diet (e.g., Brazil nuts, seafood, meat) to support immune function and cardiovascular health. The recommended daily allowance for adults is 55 µg. Avoid excessive supplementation beyond 400 µg/day due to toxicity risks.

Excessive selenium intake (above nutritional levels) is associated with an increased risk of type 2 diabetes, insulin resistance, and dyslipidemia.

Do not exceed the tolerable upper intake level of 400 µg/day. If you are not deficient, high-dose selenium supplementation may increase your risk of type 2 diabetes and insulin resistance. Focus on food sources rather than supplements unless advised by a doctor.

Poor self-reported sleep quality is significantly associated with the presence of metabolic syndrome and its core components (adiposity and insulin resistance) in middle-aged adults.

If you are struggling with metabolic health markers like weight or blood sugar, assess your sleep quality. Poor sleep is linked to higher risk of metabolic syndrome. Use a simple sleep diary or questionnaire to track your sleep. If your sleep quality is poor, prioritize improving it as part of your metabolic health strategy, alongside diet and exercise.

The association between high protein intake and diabetes risk is significantly modified by adiposity, being stronger in lean individuals and attenuated or non-significant in obese individuals.

If you are lean, be particularly cautious with very high protein intake, as this study links it to a higher diabetes risk in your subgroup. In obese individuals, this specific link was not observed, possibly because other factors like adiposity dominate the risk profile.

Vitamin D deficiency causes skeletal muscle atrophy and dysfunction by increasing oxidative stress, disrupting mitochondrial function, and activating the Src-ERK1/2-Akt-FOXO signaling pathway which upregulates muscle-specific E3 ligases (Atrogin-1/MaFbx and MuRF1).

If you are Vitamin D deficient, correcting your levels may help prevent muscle loss and improve mitochondrial function by reducing oxidative stress. However, this is a mechanistic explanation; ensure your levels are normalized rather than megadosed, as excessive Vitamin D can also impair muscle regeneration.

Gut microbiota modulation via prebiotic fibers and probiotics can therapeutically alter gut microbial composition to positively impact energy homeostasis and potentially prevent or treat obesity.

To support your weight management efforts, incorporate prebiotic fibers (found in foods like garlic, onions, and bananas) and probiotics (found in yogurt, kefir, or supplements) into your diet. These substances help modify your gut bacteria in ways that may support healthy energy balance and weight management, though results can vary between individuals.

Administration of specific probiotic strains (e.g., Lactobacillus gasseri SBT2055, L. curvatus HY7601, Akkermansia muciniphila) reduces body weight gain and visceral adipose tissue in high-fat diet-induced obesity models and some human trials, primarily through modulation of gut microbiota composition and energy homeostasis.

If you are overweight, adding specific probiotic strains (like L. gasseri or L. curvatus) to your routine may help reduce visceral fat and slow weight gain, especially if you eat a high-fat diet. However, this is not a universal fix; the strain matters significantly. It works best as part of a broader strategy including diet and lifestyle changes, rather than a standalone solution.

Probiotic supplementation improves insulin sensitivity, glucose tolerance, and liver health (reducing NAFLD/NASH markers) in obese individuals, independent of significant weight loss in some cases.

If you have NAFLD, NASH, or Type 2 Diabetes, specific probiotic strains (like L. rhamnosus GG or B. longum with prebiotics) may help improve your liver health and insulin sensitivity. This can happen even without major weight loss. Consult your doctor to see if a specific strain is appropriate for your condition.

Gut microbiota composition influences metabolic health through the production of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory properties and improve insulin sensitivity, and through the modulation of gut hormones like GLP-1 and PYY.

Eating fermentable fibers (prebiotics) feeds beneficial gut bacteria that produce short-chain fatty acids like butyrate. These compounds reduce inflammation and improve insulin sensitivity. Additionally, certain fibers stimulate the release of satiety hormones (GLP-1, PYY), helping regulate appetite and blood sugar.