Browse the evidence

High-protein diets promote weight loss and fat mass reduction while maintaining fat-free mass by increasing energy expenditure through diet-induced thermogenesis and stimulating anorexigenic hormones.

Consider increasing your protein intake to help with weight loss and preserving muscle. This works by boosting your metabolism and reducing hunger hormones. It is one of several effective dietary strategies.

In patients with overweight or obesity without type 2 diabetes, 1-year treatment with semaglutide 2.4 mg or tirzepatide results in clinically meaningful weight loss of 14.1% and 16.5%, respectively, in real-world clinical practice.

If you have obesity or are overweight and do not have type 2 diabetes, treatment with semaglutide (Wegovy) or tirzepatide (Zepbound/Mounjaro) for one year in a real-world setting leads to significant weight loss, averaging 14-16% of body weight. This effectiveness holds true in routine clinical practice, not just in clinical trials, although reaching the maximum dose is not guaranteed for everyone.

Semaglutide administration (1-2 mg weekly) produces significant weight loss (median 13.3% at 6 months) in adults with obesity, with efficacy maintained even at lower maintenance doses (1 mg).

Semaglutide is a highly effective treatment for obesity, producing significant weight loss even at lower maintenance doses. It requires a weekly injection and is most effective when combined with lifestyle counseling. Patients should be aware of potential gastrointestinal side effects, which are usually mild.

Maintaining or increasing resistance training volume (≥10 weekly sets per muscle group) during caloric restriction spares lean mass in resistance-trained athletes, particularly females, whereas reducing volume leads to greater lean mass loss.

If you are cutting weight, do not drop your training volume. Aim for at least 10 sets per muscle group per week. If you can, try to increase volume over time. This is especially important for female athletes to prevent muscle loss.

Strength training improves critical stroke recovery outcomes including walking capacity, balance, functional mobility, and walking speed.

For stroke survivors, strength training is a critical component of recovery that goes beyond just building muscle. It significantly improves your ability to walk, balance, and perform daily tasks. Work with a physical therapist to find a safe program that fits your current ability level.

An 8-week combined intervention of Baduanjin (moderate-intensity mind-body exercise) and a low-carbohydrate diet (70-130g carbs/day) significantly reduces body weight, BMI, waist circumference, and body fat percentage in overweight individuals with drug addiction compared to general physical activity alone.

For overweight individuals in recovery, combining a structured, moderate-intensity mind-body exercise like Baduanjin (approx. 60 mins, 5x/week) with a low-carbohydrate diet (70-130g carbs daily) for 8 weeks can significantly reduce body weight and fat. Light activity alone is likely insufficient for weight loss in this demographic.

A digitally enabled cardiometabolic lifestyle intervention involving personalized coaching on nutrition and physical activity significantly improves lipid profiles (total cholesterol, LDL, triglycerides, HDL) in adults with baseline dyslipidemia.

If you have high cholesterol or triglycerides, a structured 16-week program that combines digital tracking with regular coaching from health professionals can significantly improve your lipid levels. Focus on the specific dietary and activity advice provided for your risk profile rather than generic advice.

Adjuvant semaglutide at lower doses (≤1 mg/week) achieves clinically significant weight loss (median 7.5% TWL) in post-bariatric surgery patients with refractory obesity, with a favorable side effect profile compared to higher doses.

If you have had bariatric surgery and are experiencing weight regain or insufficient loss, ask your doctor about adjuvant semaglutide. You may not need the highest dose (2.4 mg); many patients achieve significant weight loss (around 7.5% of total body weight) at lower doses (1 mg or less). This approach is often more affordable, has fewer side effects, and is sufficient for long-term management, especially if supply of higher doses is an issue.

Post-bariatric patients with insufficient weight loss or weight regain achieve significant additional weight loss and comorbidity improvement when treated with GLP-1 receptor agonists (semaglutide or dulaglutide).

If you have had bariatric surgery and are not losing enough weight or are gaining it back, ask your doctor about GLP-1 medications like semaglutide or dulaglutide. These drugs can help you lose more weight and improve health conditions like high blood pressure and sleep apnea. They are taken as weekly injections and are generally well-tolerated, though nausea is a common side effect.

Semaglutide (Ozempic) induces significant weight loss in obese patients primarily through appetite suppression and reduced energy intake, with efficacy directly correlated to dosage.

Semaglutide is an effective tool for weight loss, working by reducing hunger and calorie intake rather than burning more fat directly. It requires a weekly injection with a specific titration schedule to manage side effects like nausea. While effective, it is not a magic bullet; long-term safety data is still emerging, and it is contraindicated for people with certain thyroid or pancreatic histories.

An 8-week combined functional strength and balance training program with nutrition education significantly improves grip strength, sit-to-stand functioning, and dynamic balance in older adults with pre-frailty and frailty.

If you are an older adult feeling frail, start with a structured program that focuses on functional movements like squats and stepping, performed twice a week. Focus on form first, then gradually increase difficulty. Combine this with eating more protein (aiming for 1.2g per kg of body weight) spread across your meals, using affordable sources like dairy, eggs, or beans. This approach improves your strength, balance, and ability to perform daily tasks without needing expensive equipment.

Powerlifters commonly use IIFYM (If It Fits Your Macros) and flexible dieting as long-term nutritional strategies to support performance and body composition goals across competitive phases.

If you are a competitive powerlifter, you do not need to eliminate entire food groups to succeed. Many successful lifters use IIFYM (tracking macros without food restrictions) to maintain adherence and performance. Focus on hitting your protein, carb, and fat targets while allowing flexibility in food choices to support long-term consistency.

A 12-week telehealth-delivered home resistance training program combined with dietary advice to increase plant-based protein intake (target 1.2–1.5 g/kg/d) is safe and feasible for adults with NAFLD, resulting in significant improvements in physical function (sit-to-stand performance) and total protein intake compared to usual care, despite modest adherence rates.

If you have NAFLD, a home-based resistance training program delivered via telehealth, combined with advice to eat more plant-based protein (aiming for 1.2-1.5g per kg of body weight), is a safe and effective way to improve your physical function and protein intake. You should perform 6-8 exercises, 2 sets of 10 reps, 3 times a week at a moderate effort level. While sticking to this routine can be challenging, the intervention is feasible and improves strength.

High-intensity functional training (HIFT) is a time-efficient exercise modality that elicits positive affect and improves fitness and glucose metabolism in individuals with metabolic syndrome, potentially mitigating barriers to exercise adherence such as lack of enjoyment and time constraints.

If you struggle with sticking to an exercise routine because you feel you don't have time or you find it boring, try High-Intensity Functional Training (HIFT). It involves short, intense workouts (under an hour) using bodyweight and simple equipment, often in a group setting. This approach is designed to be more enjoyable and time-efficient, which may help you stick with it longer and improve your metabolic health markers like blood sugar and lipids.

High-intensity sprint training can reduce abdominal fat tissue more effectively than moderate-intensity aerobic training with similar energy expenditure.

If you have time constraints or want to target abdominal fat, consider incorporating high-intensity sprint training. It may be more effective for abdominal fat loss than moderate-intensity exercise, even if you burn the same number of calories.

Inpatient very-low-calorie diet (VLCD) at 5 kcal/kg/day for approximately 20 weeks significantly reduces liver size and abdominal adipose tissue, thereby minimizing surgical risks and enabling successful bariatric surgery in patients with extreme obesity (BMI ≥ 50 kg/m²).

If you have extreme obesity (BMI 50+), standard dieting often fails to reduce surgical risks enough for safe operation. This protocol suggests a supervised, inpatient very-low-calorie diet (5 kcal/kg/day) for about 20 weeks. This drastic measure shrinks the liver and fat, making surgery much safer, even without exercise or drugs. It is a high-commitment bridge to a life-changing surgery.

Consuming yerba mate drink (YMD) alongside a pre-exercise carbohydrate meal significantly increases fat oxidation and improves time trial cycling performance compared to consuming either YMD alone in a fasted state or a carbohydrate meal alone.

If you are a trained cyclist, drinking yerba mate daily and eating a carbohydrate-rich meal (1g per kg of body weight) about an hour before your workout can boost your fat burning and improve your performance. This combination works better than drinking yerba mate while fasted or just eating the carbs alone.

Female volleyball players should consume 1.6–2.2 g/kg/day of protein to optimize training adaptation and preserve lean mass, particularly during energy deficits.

Aim for 1.6 to 2.2 grams of protein per kilogram of your body weight every day. This helps your muscles recover and grow, especially if you are training hard or trying to lose fat. You can get this from food like chicken, fish, eggs, or dairy, or supplements if needed.

Female volleyball players should consume 6–10 g/kg/day of carbohydrates to optimize muscle glycogen storage and 7–10 g/kg/day for recovery.

Eat 6 to 10 grams of carbohydrates for every kilogram of your body weight each day. On days with heavy training or matches, aim for the higher end (7-10 g/kg) to help your muscles recover and store energy. Good sources include pasta, rice, fruits, and vegetables.

Daily supplementation with 650 mg of a proprietary blend of Sphaeranthus indicus and Mangifera indica extracts (LI12542F6) for 56 days significantly increases muscle strength, endurance, and lean mass in young, recreationally active males undergoing resistance training.

If you are a young male who lifts weights regularly, taking 650 mg of this specific herbal blend (LI12542F6) daily for about 8 weeks, alongside your normal training, may help you lift heavier weights and last longer on cardio compared to taking a placebo. It also appeared to increase lean muscle mass and improve hormone profiles (higher testosterone, lower cortisol) without causing side effects in this study.

Distributing protein evenly across the day (0.4g.kg per meal, minimum 4 meals) optimizes muscle protein synthesis, recovery, and adaptation in rugby players compared to disproportionate intake.

To maximize muscle growth and recovery, eat 0.4 grams of protein per kilogram of your body weight at four different meals. For a 90kg player, that is 36g of protein at breakfast, lunch, dinner, and a snack. This keeps your body in an anabolic state throughout the day. If you struggle to eat enough, use protein supplements, especially after training.

Subcutaneous semaglutide (starting 0.25 mg, titrated to 1 mg weekly) significantly reduces body weight and HbA1c in patients with type 2 diabetes, with maximal efficacy observed when combined with lifestyle modifications (diet and exercise).

If you have Type 2 Diabetes, semaglutide (Ozempic) is an effective tool for losing weight and lowering blood sugar. To get the best results, take it as prescribed (starting low and building up) and combine it with a healthy diet and regular exercise. Be aware that stomach issues like nausea are common reasons people stop taking it, so talk to your doctor about managing these side effects to stay on the medication.

Semaglutide (both injectable and oral formulations) induces significant weight loss and maintains weight loss over 12-24 months in patients with type 2 diabetes and obesity/overweight.

If you have type 2 diabetes and are overweight or obese, semaglutide (either as a weekly injection or daily pill) can help you lose a significant amount of weight and keep it off for at least a year. It works best when combined with a moderate calorie-reduced diet and regular walking. Both forms are effective, so you can choose based on your preference for injections vs. pills.

Once-weekly subcutaneous TG103 injection (15.0–30.0 mg) produces statistically significant weight loss in overweight or obese adults without diabetes, with a safety profile characterized by mild, dose-dependent gastrointestinal adverse events.

TG103 is a once-weekly injection that helps overweight or obese adults lose about 5-7% of their body weight over 12 weeks without needing diet changes. The main side effects are mild stomach issues like nausea or diarrhea, which usually get better over time. It appears safe for people without diabetes, but you should discuss the risks and benefits with a doctor.