Browse the evidence

Adherence to a low-fat vegan diet for 16 weeks significantly reduces body weight, fat mass, and visceral fat while improving insulin sensitivity in overweight adults, mediated by specific shifts in gut microbiota composition.

To lose weight and improve insulin sensitivity, switch to a whole-food, plant-based diet that excludes all animal products and added oils, keeping daily fat intake between 20-30 grams. Ensure you take 500 mcg of Vitamin B12 daily. This approach was shown to reduce body weight by nearly 6 kg and visceral fat significantly over 16 weeks in overweight adults.

A low-fat vegan diet increases the relative abundance of Faecalibacterium prausnitzii and preserves Bacteroides fragilis levels compared to a control diet, and these microbial shifts correlate with greater weight loss and improved insulin sensitivity.

Eating a low-fat vegan diet changes your gut bacteria in ways that support weight loss. Specifically, it increases Faecalibacterium prausnitzii and helps maintain Bacteroides fragilis, both of which are linked to better insulin sensitivity and fat loss.

Liraglutide 3 mg daily induces significant weight loss in adults with obesity by slowing gastric emptying of solids and increasing satiation, with greater gastric emptying delay correlating with greater weight loss.

Take liraglutide 3 mg daily as prescribed, starting with a lower dose to minimize side effects. Expect some nausea initially, as this often signals the drug is working and may lead to greater weight loss. Combine with dietary counseling for best results. The medication works by slowing digestion and making you feel full sooner, helping you eat less.

A portion-controlled meal replacement diet plan (Medifast 5 & 1) produces significantly greater initial weight loss and superior body composition changes (fat loss, lean mass preservation) compared to an isocaloric food-based diet over a 16-week period.

If you struggle with portion control or meal planning, a structured meal replacement program like Medifast 5 & 1 can help you lose weight faster and preserve muscle better than a standard calorie-counted diet, provided you can tolerate the specific food products. The key benefit is the ease of adherence, not a magical metabolic property.

Combining a very-low-energy diet (VLED, <800 kcal/day) with a behavioral weight loss program produces significantly greater long-term weight loss (3.9 kg at 12 months) compared to a behavioral program alone, with benefits maintained up to 60 months.

If you are overweight or obese, adding a very-low-energy diet (under 800 calories a day, typically liquid or meal replacements) to a standard behavioral weight loss program (like counseling or support groups) will help you lose more weight in the long run (up to 5 years) than just the behavioral program alone. The diet is safe for most people, with side effects being mostly minor (like tiredness or hair thinning) and serious issues being rare. You should discuss this with a healthcare provider to ensure it's appropriate for you, especially if you have other health conditions.

Combined diet and exercise interventions produce greater reductions in liver enzymes (ALT, AST) and insulin resistance (HOMA-IR) than either diet or exercise alone in patients with NAFLD.

For NAFLD, doing just one thing (diet OR exercise) is less effective than doing both together. Aim for a caloric deficit (750-1000 kcal/day reduction) combined with at least 150 minutes of moderate-to-vigorous exercise per week. This combination is superior for lowering liver enzymes and improving insulin resistance compared to either intervention alone.

Exercise interventions significantly improve cardiorespiratory fitness and quality of life in NAFLD patients, even if weight loss is not statistically significant compared to control.

Even if you don't lose much weight, regular exercise (150+ mins/week) will improve your heart health, fitness, and quality of life. These benefits are distinct from weight loss and are valuable for NAFLD management.

Intermittent energy restriction (alternating 2-week energy restriction blocks with 2-week energy balance blocks) yields significantly greater weight and fat loss than continuous energy restriction in obese men, primarily by attenuating adaptive thermogenesis.

If you are struggling with weight loss plateaus or metabolic slowdown on a standard diet, try cycling your calories. Eat at a 33% deficit for two weeks, then eat at your maintenance level for the next two weeks. Repeat this cycle. This approach may help you lose more fat and preserve your metabolism better than staying in a deficit continuously, provided you strictly control calories during the maintenance phases.

A 12-week commercial web-based weight-loss program produces statistically significant and clinically important weight loss and BMI reduction in overweight and obese adults compared to a wait-list control.

Use a commercial web-based weight loss program for 12 weeks. Expect to lose about 2-3 kg. The key is consistent self-monitoring (logging food and weight at least 4 times a week). Enhanced features like automated feedback may help retention but do not significantly increase weight loss over the basic version in the short term.

Intragastric balloons (IGB) combined with behavioral modification produce significantly greater weight loss and metabolic syndrome remission compared to behavioral modification alone in obese individuals with metabolic syndrome.

If you have obesity and metabolic syndrome, adding an intragastric balloon to a structured diet and exercise program can help you lose significantly more weight than diet and exercise alone. The balloon is inserted for 6 months and removed. While you may experience nausea and vomiting in the first two weeks, these symptoms usually subside. The weight loss benefits persist for at least 6 months after the balloon is removed.

Using liquid meal replacements (LMRs) as part of a structured, energy-restricted diet plan significantly improves long-term weight maintenance and biomarkers of disease risk compared to self-selected conventional food diets in obese individuals.

To maintain weight loss and improve health markers long-term, use liquid meal replacements (shakes/soups) to structure your eating. Start by replacing two meals daily with these replacements while keeping one regular, low-fat meal. After initial weight loss, transition to replacing just one meal and one snack daily. This structure reduces decision fatigue and improves adherence compared to trying to manage everything with self-selected foods.

Telecare interventions for type 2 diabetes, involving self-monitored transmission of data and feedback, significantly improve glycemic control (HbA1c, fasting plasma glucose, post-prandial glucose) compared to routine care.

If you have type 2 diabetes, using a telecare system that allows you to send your blood sugar readings to your healthcare provider or an automated system can help you manage your condition better than standard care alone. Look for systems that are easy to use and provide clear feedback.

Using portion-controlled frozen entrees as part of a low-calorie diet significantly enhances weight loss and fat mass reduction in overweight women compared to a self-selected diet based on USDA Food Guide Pyramid serving sizes, despite identical prescribed macronutrient composition and caloric targets.

If you struggle with estimating portion sizes or finding time to cook, using pre-portioned frozen entrees for two meals a day can significantly boost your weight loss results. This study shows that simply removing the guesswork and effort of meal preparation leads to greater fat loss than trying to follow standard dietary guidelines with self-selected foods, even when the calorie and nutrient targets are the same. Focus on convenience and accuracy to improve adherence and outcomes.

Combining caloric restriction with aerobic exercise yields superior cardiometabolic improvements (insulin sensitivity, LDL cholesterol, diastolic blood pressure) compared to caloric restriction alone, even when both interventions produce identical reductions in body fat and visceral adiposity.

If you are trying to lose weight to improve your metabolic health, do not rely on diet alone. You must add regular aerobic exercise (like brisk walking, running, or cycling) to your routine. Even if you lose the same amount of fat as someone who only diets, adding exercise will significantly improve your insulin sensitivity, lower your bad cholesterol (LDL), and reduce your diastolic blood pressure. Aim for about 45-50 minutes of moderate-to-vigorous aerobic activity, 5 days a week.

In obese individuals undergoing medical weight loss, greater relative reductions in waist circumference are associated with significantly greater improvements in metabolic syndrome components (blood pressure, lipids, glycemia) compared to smaller reductions, independent of sex.

If you are undergoing a weight loss program, track your waist circumference, not just your weight. Larger reductions in waist size are linked to better improvements in blood pressure, cholesterol, and blood sugar, regardless of your sex. This suggests that targeting visceral fat through your diet and exercise regimen is crucial for metabolic health.

A community-delivered, group-based lifestyle intervention adapted from the Diabetes Prevention Program (YDPP) delivered by the YMCA produces meaningful weight loss (2.3 kg mean difference vs. standard care) in low-income, high-risk adults with prediabetes, demonstrating that lower-cost, scalable models can achieve results comparable to intensive clinical trials.

If you are at risk for type 2 diabetes, look for a free, community-based lifestyle program like the YMCA Diabetes Prevention Program. It involves weekly group sessions focusing on walking 150 minutes a week and eating less fat. You don't need expensive equipment or one-on-one coaching; the group support and structured lessons help you lose about 5 pounds on average, which is enough to significantly lower your risk.

High adherence to the YDPP intervention (9 or more lessons) results in significantly greater weight loss (5.3 kg) compared to standard care, suggesting that the dose of the intervention directly correlates with the magnitude of weight loss.

If you can commit to attending most of the YDPP sessions (at least 9 out of 16), you can expect to lose about 12 pounds (5.3 kg) over a year. This is significantly more than what you would lose with just general advice. The key is consistency in attending the weekly group sessions.

Mobile phone-based remote monitoring and health care services (SmartCare) significantly improve weight loss and BMI reduction in obese patients with metabolic syndrome compared to standard outpatient care alone over a 24-week period.

For obese patients with metabolic syndrome, using a mobile health app that tracks weight, body composition, and steps, combined with regular remote feedback from healthcare providers, leads to significantly better weight loss than standard doctor visits alone. The key is the continuous feedback loop and accountability provided by the technology.

Consuming three daily servings of dairy products during energy restriction significantly augments fat loss and trunk fat loss compared to low-calcium or high-calcium (supplement) diets, while preserving lean mass.

To maximize fat loss while dieting, include three servings of dairy (milk, cheese, or yogurt) daily. This approach, combined with a moderate calorie deficit, has been shown to double fat loss compared to low-calcium diets and is superior to taking calcium supplements alone. Ensure you are consuming enough protein and maintaining your usual activity level.

A 4-year comprehensive behavioral and dietary support program achieves significant long-term weight loss maintenance (mean 3.3 kg loss at 8 years) in obese patients, whereas noncompleters experience significant weight regain.

To maintain weight loss long-term, you need a structured program that includes both a calorie-controlled diet and regular behavioral support (like counseling or coaching). The study shows that sticking with this support for about 4 years leads to significant weight loss maintenance (average 3.3 kg loss at 8 years). Simply losing weight quickly with a crash diet is not enough; you must engage in active, long-term behavioral strategies and attend regular check-ins to prevent weight regain.

High-protein diets (25-30% energy) improve satiety and short-term weight loss compared to standard protein diets, but long-term efficacy is comparable to other energy-restricted diets.

Increasing protein to 25-30% of your calories can help you feel fuller and lose weight faster in the first few months. This is likely because protein reduces hunger. However, for long-term success, you still need to manage your total calories, as high protein alone does not guarantee better maintenance than other diets.

Adhering to a vegan diet for at least 12 weeks significantly reduces body weight, BMI, HbA1c, total cholesterol, and LDL-C in individuals with overweight or type 2 diabetes compared to control diets.

If you have overweight or type 2 diabetes, switching to a vegan diet for at least 12 weeks can lead to meaningful weight loss and improved blood sugar and cholesterol levels. Most studies used low-fat vegan diets and provided B12 supplements. You do not necessarily need to count calories, as some studies were ad libitum, but energy intake was often lower. Ensure you get B12 supplementation.

The magnitude of weight loss and HbA1c reduction is greater when vegan diets are compared to habitual (passive) control diets rather than other active dietary interventions.

If you are comparing your vegan diet to your previous eating habits, you will likely see significant weight loss. If you are comparing it to another structured diet (like Mediterranean or ADA), the weight loss may be less pronounced, suggesting the vegan diet itself isn't inherently superior to all other diets, but rather superior to unstructured habitual eating.

Adhering to a low-fat, plant-based, high-carbohydrate diet for 16 weeks significantly reduces body weight, fat mass, and insulin resistance (HOMA-IR) in overweight individuals compared to maintaining a habitual diet.

To lose weight and improve insulin sensitivity, try a low-fat vegan diet for 16 weeks. Focus on vegetables, grains, legumes, and fruits. Keep fat intake low (20-30g per day) by avoiding added oils and animal products. You do not need to count calories or restrict carbohydrates; in fact, higher carbohydrate intake in this context is linked to greater weight loss. Attend weekly cooking classes if available to learn how to prepare these meals.