Browse the evidence

A primary care-led, very-low-calorie diet (825-853 kcal/day) can induce remission of type 2 diabetes, with remission rates directly correlating to the magnitude of weight loss (86% remission with >15% weight loss).

If you have early-stage type 2 diabetes, talk to your doctor about a medically supervised very low-calorie diet (around 800-850 calories/day). The goal is to lose at least 15kg (33lbs) if you weigh 100kg, or roughly 15% of your body weight. This specific level of weight loss has been shown to put diabetes into remission in the majority of cases by reducing fat in the liver and pancreas.

GLP-1 receptor agonists (e.g., Liraglutide, Semaglutide) and dual/triple agonists are highly effective for weight loss and diabetes remission, acting on both homeostatic and hedonic appetite pathways, but require continuous use to maintain effects.

GLP-1 medications (like Semaglutide or Liraglutide) are highly effective for significant weight loss and diabetes remission, often working better than diet alone. They work by reducing both physical hunger and the 'craving' for food. However, they must be taken continuously; stopping them usually leads to weight regain. Discuss with your doctor if you are a candidate, considering the cost and injection requirement.

High dietary fiber intake (specifically viscous fibers like beta-glucan) reduces coronary risk, primarily through cholesterol reduction, and specific functional claims (e.g., 3g/day beta-glucan) are recognized by regulatory bodies.

Eat more fiber-rich foods like oats, barley, fruits, and vegetables. Aim to increase your intake by 10g per day to significantly lower coronary risk. If using fiber supplements like beta-glucan, 3g per day is effective for cholesterol. Take medications at least an hour before or two hours after fiber supplements to avoid absorption issues.

Consuming ≥2 servings/week of sugar-sweetened beverages (SSBs) or artificially sweetened beverages (ASBs) is associated with a significantly higher risk of type 2 diabetes, even among adults who meet physical activity guidelines.

If you drink sugary or artificially sweetened beverages frequently (≥2 servings/week), your risk of type 2 diabetes increases, even if you exercise regularly. While exercise helps mitigate this risk, it does not cancel it out. To lower your diabetes risk, you should reduce your intake of these beverages in addition to staying active.

Dual GLP-1/GIP receptor agonists (e.g., tirzepatide) achieve weight loss magnitudes (15-20%) comparable to bariatric surgery, significantly outperforming older pharmacotherapies and single-agonist GLP-1s.

If you have obesity, newer dual-agonist medications (like tirzepatide) are currently the most effective non-surgical treatment available, offering weight loss results similar to bariatric surgery. They work by targeting multiple hormonal pathways to reduce appetite and improve metabolism. Consult a doctor to see if you qualify based on your BMI and comorbidities.

Early response to treatment (≥5% weight loss in 3 months) is a strong predictor of long-term success; non-responders should switch therapies.

Monitor your weight closely in the first 3 months of starting a new obesity medication. If you haven't lost at least 5% of your body weight, talk to your doctor about switching to a different therapy. Early success is the best predictor of long-term success.

Endoscopic Sleeve Gastroplasty (ESG) using full-thickness suturing produces durable weight loss (mean 64-67% Excess Weight Loss at 12 months) and significant improvement/remission of metabolic comorbidities (T2DM, hypertension, NAFLD) in patients with BMI 30-50 kg/m2, outperforming lifestyle modifications and intragastric balloons.

ESG is a minimally invasive endoscopic procedure that reduces stomach volume and delays emptying to promote satiety. It is suitable for adults with BMI 30-50 who want a durable alternative to lifestyle changes or balloons, with high success rates for weight loss and metabolic improvement. It requires general anesthesia and has a low risk of serious complications.

Regular consumption of sugar-sweetened beverages (SSBs) is associated with a significantly increased risk of developing type 2 diabetes and metabolic syndrome, independent of weight gain.

Limit sugar-sweetened beverages (soda, sweetened iced tea, energy drinks) to less than one serving per month. Regular consumption (1-2 servings daily) significantly increases your risk of type 2 diabetes and metabolic syndrome. This risk exists not just because of extra calories, but because liquid sugars rapidly spike blood glucose and insulin, promoting inflammation and fat storage around organs. Replace these drinks with water, unsweetened tea, or coffee to reduce your chronic disease risk.

Retatrutide, a triple agonist of GLP-1, GIP, and glucagon receptors, produces significant, dose-dependent reductions in body weight, BMI, and metabolic markers in obese adults with or without type 2 diabetes.

Retatrutide is a weekly injection that significantly reduces body weight (average ~14%) and improves metabolic health in obese adults, including those with type 2 diabetes. It works by targeting three hormone receptors (GLP-1, GIP, glucagon) to reduce appetite and improve insulin sensitivity. Higher doses (8-12 mg) generally produce greater weight loss. Common side effects include nausea and vomiting, which are often manageable. It is a prescription medication requiring medical supervision.

Combining bimagrumab (30 mg/kg IV every 12 weeks) with semaglutide (2.4 mg SC weekly) produces synergistic weight loss and body recomposition, achieving significantly greater fat mass reduction and lean mass preservation than either drug alone.

If you have obesity, combining a muscle-preserving antibody (bimagrumab) with a standard GLP-1 drug (semaglutide) yields significantly more fat loss and better muscle retention than using semaglutide alone. This suggests that targeting muscle preservation directly can enhance the efficacy of standard weight loss therapies.

Digital health interventions (eHealth) are effective for the prevention and treatment of overweight and obesity in adults, producing statistically significant improvements in BMI and body weight compared to control groups.

Use a digital health tool (app, website, or SMS program) designed for weight management. Consistency is key; choose a platform you will actually use daily. While the average weight loss is modest (approx. 0.7 BMI units), it is a statistically significant benefit over doing nothing. Combine this with basic dietary awareness for best results.

In real-world clinical practice, tirzepatide produces significantly greater weight loss and higher rates of achieving 5%, 10%, and 15% weight reduction thresholds compared to semaglutide in adults with overweight or obesity.

If you are choosing between semaglutide and tirzepatide for weight loss, real-world data suggests tirzepatide is likely to produce roughly double the weight loss at one year compared to semaglutide. You are also significantly more likely to hit major weight loss milestones (5%, 10%, 15%) with tirzepatide. However, this comes with the caveat that these specific findings are based on formulations labeled for Type 2 Diabetes, and insurance coverage may be more difficult to obtain for tirzepatide than semaglutide.

A very-low-carbohydrate, high-protein, high-fat diet (Atkins) produces significantly greater weight loss and more favorable metabolic risk factor changes at 12 months compared to low-carbohydrate (Zone), low-fat/high-carbohydrate (LEARN), and very-low-fat (Ornish) diets in overweight premenopausal women.

If you are an overweight premenopausal woman looking to lose weight, a very-low-carbohydrate diet (like Atkins) may offer greater weight loss and better metabolic improvements (like lower triglycerides and blood pressure) compared to low-carb, low-fat, or high-carb diets over a 12-month period. Focus on restricting carbohydrates to 20-50g per day, ensuring adequate protein and fat intake, and participating in structured support programs to maintain adherence.

A healthy low-carbohydrate diet (HLCD) combined with caloric restriction produces greater fat mass loss than caloric restriction alone in adults with overweight or obesity.

To lose fat effectively, try a healthy low-carb diet that cuts calories by about 25%. Focus on getting 30% of your calories from carbs (like whole grains and veggies), 50% from healthy fats (like nuts, oils, and avocados), and 20% from plant proteins. This approach helps you lose more fat than just eating less without changing what you eat.

Low-carbohydrate diets (LCDs) are superior to low-fat diets (LFDs) for improving glycemic control (HbA1c) and reducing body weight in Type 2 Diabetes Mellitus (T2DM) patients, with benefits persisting for up to 1.5 years for HbA1c and 2 years for HDL-C, though weight loss benefits diminish after 2 years.

If you have Type 2 Diabetes, switching to a low-carbohydrate diet (less than 130g carbs per day) is likely to lower your blood sugar (HbA1c) and help you lose more weight than a standard low-fat diet. These benefits for blood sugar and good cholesterol (HDL) can last for 1.5 to 2 years. However, be aware that the extra weight loss you get from cutting carbs tends to fade after 2 years, so long-term adherence is key. Contrary to common fears, this approach did not show worse heart or kidney markers compared to low-fat diets in this review.

Very-Low-Carbohydrate Diets (VLCDs, <10% energy or 20-50g carbs) produce significantly greater weight loss than standard Low-Carbohydrate Diets (LCDs) or Low-Fat Diets (LFDs) in T2DM patients.

If you are willing to restrict carbohydrates to 20-50 grams per day (less than 10% of your calories), you can expect significantly more weight loss (nearly 9.5 kg more than low-fat diets) than with standard low-carb or low-fat approaches. This is the most effective dietary strategy for weight loss in T2DM patients identified in this review, though maintaining such strict limits long-term is challenging.

Low-carbohydrate diets improve cardiovascular risk factors (Triglycerides and HDL-C) compared to low-fat diets in T2DM patients, with benefits for HDL-C persisting up to 2 years.

Switching to a low-carb diet helps improve your blood fats. It lowers Triglycerides and raises HDL (good) cholesterol more effectively than a low-fat diet. These heart-healthy changes can last for up to 2 years. Importantly, this improvement happens without negatively affecting your LDL (bad) cholesterol or blood pressure compared to low-fat diets.

A 12-month behavioral weight-loss intervention combining energy-restricted diets (20% or 35% fat) with nutrition education and exercise produces sustained weight loss and improved cardiometabolic markers, regardless of whether the diet is lower-fat or moderate-fat.

To lose weight sustainably, focus on creating a caloric deficit through a balanced, nutrient-dense diet and regular exercise, rather than obsessing over specific fat percentages. Whether you choose a lower-fat or moderate-fat diet, the key is adherence to behavioral changes, improved diet quality, and consistent physical activity. Aim for a 500-1000 calorie daily deficit initially, then transition to maintenance calories while keeping diet quality high.

Higher diet quality, as measured by the Healthy Eating Index (HEI), is associated with greater weight loss in the early stages (4 months) of a weight-loss intervention, regardless of macronutrient distribution.

Focus on improving your overall diet quality by eating more fruits, vegetables, whole grains, and lean proteins. This approach is linked to better weight loss outcomes, especially in the first few months of a diet, regardless of whether you choose a low-fat or moderate-fat diet.

A comprehensive behavioral intervention including nutrition education and exercise improves cardiometabolic risk factors (total cholesterol, LDL, HDL, triglycerides, CRP, systolic blood pressure) and body composition (lean mass, body fat, VO2max) over 12 months, regardless of whether the diet is lower-fat or moderate-fat.

Improving your diet and exercise habits not only helps with weight loss but also significantly improves your cholesterol, blood pressure, and overall heart health. These benefits are achieved regardless of whether you choose a lower-fat or moderate-fat diet, as long as you maintain a healthy lifestyle.

Sustained, non-surgical, non-pharmacological weight loss from overweight (BMI ≥25) to healthy weight (BMI <25) during midlife (ages 40-50) is associated with a significantly decreased risk of incident chronic diseases (excluding type 2 diabetes) and all-cause mortality compared to persistent overweight.

If you are in midlife (40s-50s) and currently overweight, achieving and maintaining a healthy BMI (under 25) through lifestyle changes (diet and exercise) significantly lowers your risk of developing chronic diseases and dying prematurely compared to staying overweight. This benefit is independent of diabetes risk and does not require surgery or medication. The key is sustainability; the health benefits accrue over decades.

Adhering to the MyPlate dietary pattern (focusing on fruits, vegetables, whole grains, and protein) reduces central adiposity (waist circumference) in overweight, low-income patients, offering a practical alternative to calorie counting.

Follow the MyPlate guidelines: fill half your plate with fruits and vegetables, one-quarter with whole grains, and one-quarter with quality protein. You do not need to count calories. This approach helps reduce belly fat (waist circumference) and is easier to stick to long-term than strict calorie counting, especially if you find tracking numbers stressful.

Weekly subcutaneous VK2735, a GIP/GLP-1 receptor dual agonist, produces significant, dose-dependent weight loss in adults with obesity or overweight (≥1 comorbidity) over 13 weeks, with the 15 mg dose achieving a mean 14.7% reduction.

Take VK2735 once weekly as prescribed. Start with the lowest dose (2.5 mg) and follow the titration schedule to minimize side effects. Combine with a 500 kcal daily caloric deficit and 150 minutes of exercise per week for best results. Expect significant weight loss (up to 14.7% at 15 mg) within 13 weeks, with side effects like nausea typically subsiding after the titration phase.

A structured primary care intervention combining a phased caloric-restricted diet (initially low-carbohydrate) and progressive aerobic activity, delivered via frequent GP visits, produces statistically significant weight loss (≥5% and ≥10%) compared to usual care in patients with obesity.

If you have obesity, ask your doctor for a structured plan rather than general advice. Look for programs that include frequent check-ins, a written diet guide, and a specific exercise goal. The study showed that a strict 4-week start followed by a balanced diet and daily walking/cycling, managed by your doctor, leads to better weight loss than standard care.