Browse the evidence

Low-carbohydrate diets improve glycemic control (HbA1c) more than balanced-carbohydrate diets in overweight/obese adults with type 2 diabetes.

If you have type 2 diabetes, a low-carb diet is likely to lower your HbA1c more effectively than a balanced diet. Work with your doctor to adjust medications as your blood sugar improves.

Weight loss of 10% or more is associated with significant improvements in fasting glucose, HDL cholesterol, triglycerides, and metabolic syndrome severity, whereas weight loss less than 5% yields no significant cardiometabolic benefits.

To see significant improvements in your blood sugar, cholesterol, and metabolic health, aim for a weight loss of 10% or more. Losing less than 5% may not provide these specific benefits, although it is still a positive step. Focus on sustainable habits that can help you reach that 10% threshold.

Once-daily oral semaglutide 50 mg significantly reduces ad libitum energy intake, body weight, and appetite while improving control of eating in adults with obesity, without delaying gastric emptying at steady state.

Take oral semaglutide 50 mg once daily, following the specific dose-escalation schedule (starting at 1.5 mg and increasing every 4 weeks). Do not eat or drink (except water) for 6 hours before taking the tablet, and wait 30-45 minutes after taking it before your first meal. This regimen significantly reduces your energy intake and body weight primarily by lowering appetite and improving control over eating, rather than by slowing down your digestion.

A multi-component intervention (SAMMAS) combining low-carbohydrate nutrition (≤30% carbs), meal replacement, continuous glucose monitoring, and telemedical coaching significantly reduces body weight and fasting insulin in overweight/obese adults compared to a control group, with effects sustained at 52 weeks.

To lose weight and improve metabolic health, consider a structured program that combines a low-carbohydrate diet (limiting carbs to 30% or less of calories), potentially using meal replacement formulas for some meals, and leveraging technology like glucose monitors and coaching for accountability. This approach targets insulin levels to facilitate fat loss, rather than relying solely on calorie counting.

A high-protein total diet replacement (HP-TDR) with 40% protein increases total energy expenditure and induces negative fat balance compared to a control diet in healthy, normal-weight adults.

If you are healthy and normal weight, switching to a high-protein diet (around 40% of calories from protein) can increase your daily energy expenditure by about 80 calories and help your body burn more fat, even if you eat the same total number of calories as a standard diet. This suggests that high-protein diets may be more effective for fat loss than standard diets when calories are matched.

Consuming ≥4 weekly servings of lean beef as part of a high-protein, energy-restricted diet produces equivalent weight loss and cardiometabolic improvements compared to a high-protein diet excluding all red meats.

If you are following a high-protein weight loss plan, you do not need to eliminate lean beef. Eating at least 4 servings of lean beef per week will result in the same weight loss and heart health benefits as avoiding red meat entirely. Focus on the total caloric deficit and protein intake rather than excluding specific protein sources like beef.

Low-carbohydrate diets (LCDs) produce greater short-term weight loss and improved metabolic markers (HbA1c, insulin sensitivity) compared to low-fat or high-carbohydrate diets in adults with obesity or type 2 diabetes.

If you have obesity or type 2 diabetes, reducing carbohydrate intake (to <40% of calories or <20-40g/day initially) is a clinically supported strategy for losing weight and improving blood sugar control more effectively than standard low-fat diets in the short term. Expect some initial side effects like fatigue or 'keto flu' which usually resolve as your body adapts. Monitor your health markers with a doctor.

Maintaining ≥7% weight loss one year after a 12-week intensive lifestyle intervention (ILI) significantly reduces the 10-year incidence of diabetic nephropathy in patients with diabetes.

For patients with diabetes and obesity, aiming for at least 7% weight loss within the first year of a structured lifestyle program is critical. This specific threshold is associated with a significantly lower risk of developing kidney disease (nephropathy) over the next decade. Focus on sustainable dietary and exercise changes to achieve this initial loss, as maintaining it provides long-term organ protection.

Isocaloric substitution of ultra-processed foods (NOVA 4) with minimally processed foods and culinary ingredients (NOVA 1+2) is associated with greater weight loss, body fat reduction, and trunk fat reduction in individuals following an energy-restricted diet.

If you are trying to lose weight, focus on swapping ultra-processed foods (like packaged snacks, sugary drinks, and processed meats) for minimally processed foods (like whole fruits, vegetables, and whole grains) while keeping your total calories the same. This swap can help you lose more weight and body fat than just counting calories alone.

Tirzepatide (5, 10, and 15 mg once weekly) produces significantly greater weight loss than both placebo and GLP-1 receptor agonists (semaglutide, dulaglutide) in adults with overweight or obesity.

If you have overweight or obesity, tirzepatide (administered once weekly) is a highly effective pharmacological option for weight loss, outperforming both placebo and existing GLP-1 medications like semaglutide. Expect significant weight reduction (up to ~12.5 kg with the highest dose) and a higher likelihood of achieving major weight loss milestones (5%, 10%, 15%). Be prepared for potential gastrointestinal side effects (nausea, diarrhea), which are common but often manageable and comparable to other drugs in this class. Consult a healthcare provider to determine if you are a candidate based on your BMI and health status.

Maintaining ≥ 7% weight loss at 1 year following a 12-week intensive lifestyle intervention (ILI) in patients with diabetes and obesity predicts sustained cardiometabolic improvements, including lower A1C and better lipid profiles, over 15 years.

For patients with diabetes and obesity, completing a structured lifestyle program and maintaining at least 7% of their body weight loss after one year is a critical milestone. This specific level of sustained weight loss is strongly associated with better long-term blood sugar control (A1C) and lipid profiles over 15 years, even if the initial intensive program ends. Focus on maintaining that initial loss rather than expecting continuous rapid weight loss.

Once-weekly tirzepatide (5, 10, or 15 mg) combined with lifestyle intervention produces statistically significant and clinically meaningful body weight reductions (up to -22.4%) and improvements in cardiometabolic risk factors in Japanese adults with obesity or overweight.

For Japanese adults with obesity or overweight, adding once-weekly tirzepatide to a standard lifestyle program (calorie deficit and exercise) leads to substantial weight loss (up to ~22%) and improves heart health markers like blood pressure and cholesterol. While injections are required, side effects like nausea are common but usually mild and temporary. This treatment is specifically approved and effective for this demographic, who may face higher health risks at lower BMIs compared to other ethnicities.

A remote culinary medicine program integrated with health coaching produces significant, sustained weight loss (approx. 4%) and fat mass reduction in adults with overweight/obesity over 12 months.

To lose weight sustainably, focus on building cooking skills and confidence rather than just counting calories. This program uses weekly 30-minute remote coaching to help you set small, achievable cooking goals and track progress. It works by making home cooking easier and more appealing, leading to an average 4% body weight loss over a year without requiring a professional kitchen.

GPS-enabled physical activity interventions produce significant short-term reductions in body weight and body fat percentage in adults, with effects comparable to or exceeding those of combined physical activity and dietary interventions.

Use a GPS-enabled fitness tracker or app to monitor your daily movement. Focus on consistency rather than perfection. The data shows that short-term, consistent activity tracking (under 3 months) yields the best weight loss results. You do not necessarily need to add a strict diet plan if you are using a smart tracking system, as the behavioral feedback from the device alone can drive significant fat loss. Prioritize ease of use to maintain adherence.

A 12-week low-glycemic index (LGI) diet produces significantly greater reductions in waist circumference, LDL cholesterol, non-HDL cholesterol, and leptin, along with greater increases in GLP-1, compared to a matched low-energy diet (LED) in women with excess body weight, without causing a decline in resting metabolic rate.

To improve your metabolic health and reduce belly fat, switch to a low-glycemic index diet for 12 weeks. Focus on eating foods with a GI of 55 or less freely, limit moderate-GI foods to two servings a day, and avoid high-GI foods. You do not need to strictly count calories; eat until you are satisfied. This approach has been shown to lower bad cholesterol, reduce belly fat more effectively than standard dieting, and improve hormonal markers like GLP-1 without slowing down your metabolism.

Maintaining high cardiovascular health (defined by the AHA's Life's Simple 7 metrics: smoking status, physical activity, weight, diet, blood glucose, cholesterol, and blood pressure) is associated with a significant reduction in major cardiovascular disease events, with 70% of events attributable to low/moderate health and 2 million events potentially preventable annually if all US adults attained high health.

Focus on the 'Life's Simple 7': stop smoking, stay active, maintain a healthy weight, eat a heart-healthy diet, and keep your blood pressure, cholesterol, and blood sugar in check. You don't need to be perfect; moving from poor to moderate health on these metrics significantly lowers your risk of heart disease and stroke.

Daily consumption of 5 servings of fruit and vegetables (compared to 2 servings) is associated with lower total mortality, cardiovascular disease mortality, cancer mortality, and respiratory disease mortality.

Aim to eat 5 servings of fruits and vegetables every day. This specific intake level is linked to significantly lower risks of dying from heart disease, cancer, and respiratory issues compared to eating only 2 servings.

Physical activity reduces the risk of cardiovascular disease mortality, all-cause mortality, breast cancer, prostate cancer, and depression in adults aged 60 and older.

If you are over 60, staying physically active can significantly lower your risk of heart disease, early death, certain cancers, and depression. Incorporate regular movement into your routine to gain these protective benefits.

Replacing sitting time with light-intensity or moderate-to-vigorous physical activity significantly reduces mortality risk, particularly in individuals with low baseline activity levels.

If you have a desk job or low activity levels, don't just rely on your gym session. Try to stand up and move lightly every 30 minutes. This simple habit can significantly lower your risk of dying early, according to large studies.

Diabetes Self-Management Education and Support (DSMES) is a cost-effective intervention that significantly improves clinical and psychological outcomes, glycemic control, and reduces all-cause mortality in type 2 diabetes.

Ask your doctor for a referral to a Diabetes Self-Management Education and Support (DSMES) program. Look for a program that offers at least 10 hours of face-to-face instruction. This is not just 'learning about diabetes'; it's a proven way to lower your A1c, stay out of the hospital, and live longer.

Lifestyle interventions, specifically exercise and caloric restriction, reduce visceral adipose tissue (VAT) and ectopic fat, often independently of total body weight loss.

Aim for 150 minutes of moderate exercise per week. This amount is sufficient to reduce dangerous visceral fat. You don't need to do more than this for VAT reduction, and you don't need to lose weight on the scale to see benefits.

Adherence to the Mediterranean Diet reduces the risk of developing type 2 diabetes and improves glycaemic control in patients with existing type 2 diabetes.

If you have type 2 diabetes or are at risk, adopting a Mediterranean diet can help lower your risk of developing the disease and improve blood sugar control if you already have it. Focus on whole grains, legumes, vegetables, and olive oil, while limiting red meat and sweets. This approach has been shown to be more effective than low-fat diets for glycaemic management.

Adherence to the Mediterranean Diet is not associated with weight gain and may facilitate weight loss, particularly when energy-restricted, without the deleterious effects of low-fat diets.

You can lose weight on a Mediterranean diet even though it includes healthy fats like olive oil and nuts. Focus on portion control and energy balance. Studies show that MedDiet can lead to greater weight loss than low-fat diets when calories are restricted, and it does not cause weight gain.

Structured exercise combined with dietary support and behavior therapy is an effective intervention for managing obesity in cancer survivors, while GLP-1 analogues and bariatric surgery offer rapid weight loss for selected cases.

Cancer survivors with obesity should prioritize structured exercise, dietary changes, and behavior therapy as the primary management strategy. For those needing more rapid weight loss, GLP-1 analogues or bariatric surgery may be considered, but lifestyle changes remain the foundation of care.