Browse the evidence

Low-fat diets that replace fat with refined carbohydrates contribute to the obesity and type 2 diabetes epidemics, while low-carbohydrate high-fat diets may offer metabolic benefits for weight loss.

If you are struggling with obesity, consider a low-carbohydrate, high-fat diet. It may be more effective for weight loss than traditional low-fat diets, which often rely on refined carbohydrates.

Ensuring adequate protein intake at every eating occasion is essential to prevent loss of lean body mass and malnutrition during rapid weight loss induced by GLP-1 RAs.

Because GLP-1 medications suppress appetite, you may struggle to eat enough. Prioritize protein at every meal to protect your muscles. If you can only eat small amounts, choose high-protein foods. Consider liquid protein sources if solid food is unappealing.

To maximize muscle hypertrophy, resistance training should utilize a repetition tempo with a total duration between 2 and 8 seconds per repetition, regardless of the specific distribution of time between eccentric and concentric phases.

When performing resistance exercises, aim for each repetition to take between 2 and 8 seconds total. You do not need to obsess over whether the lowering (eccentric) or lifting (concentric) phase is longer, as long as the total time falls within this window. Control the weight, but do not slow down excessively (e.g., 'super slow') as this may be detrimental.

High frequency of self-monitoring (meal logging) and self-management (task completion) in the early stages of a blended-care intervention is positively associated with weight loss at 6 and 12 months, indicating that early adherence drives long-term success.

Start logging your meals and completing your daily tasks immediately. The data shows that this early effort is a strong predictor of weight loss at 6 and 12 months, even if you don't see immediate results.

Adding GLP-1 receptor agonists (GLP1RAs) to metformin effectively improves anthropometric measures (weight, BMI, waist circumference, waist-to-hip ratio) in women with PCOS.

For PCOS patients struggling with weight, adding a GLP-1 receptor agonist (like semaglutide or liraglutide) to metformin is a highly effective strategy for reducing body weight and waist circumference, addressing the core metabolic driver of the syndrome.

Resistance training (RT) significantly improves body composition (muscle mass) and grip strength in elderly patients with sarcopenia following hip replacement surgery, regardless of HMB supplementation.

Start resistance training after hip surgery as soon as medically cleared. Begin with lighter weights (60-70% of your max) and gradually increase to heavier weights (80-90%) over 3 months. This builds muscle and strength, which helps prevent falls and improves daily function.

Repeated intensive lifestyle interventions (ILIs) consisting of hypocaloric diet and daily physical activity lead to progressive, cumulative weight loss and maintenance, with only modest weight regain between interventions.

If you are severely obese, a single short-term diet and exercise program is unlikely to keep the weight off long-term. However, participating in repeated, structured residential programs (approx. 3 months each) with a moderate caloric deficit and daily exercise can lead to significant, cumulative weight loss over several years. The key is not expecting the first attempt to be permanent, but using repeated interventions to progressively lower your baseline weight.

For patients on GLP-1 receptor agonists, adequate protein intake and strength training are necessary to mitigate muscle mass loss associated with rapid weight loss, while dietary adjustments (smaller, lower-fat meals, fiber) help manage gastrointestinal side effects.

If you are taking GLP-1 medication, prioritize protein and strength training to protect your muscles. Manage GI side effects by eating smaller, lower-fat meals and using fiber supplements if needed. Avoid high-intensity exercise if it exacerbates nausea or diarrhea.

A 12-week telehealth lifestyle intervention combining DASH-style dietary guidance, weight management tools, and weekly dietitian-led motivational interviewing significantly lowers 24-hour systolic blood pressure in patients with overweight/obesity and elevated blood pressure compared to a self-directed web-based approach.

If you have high blood pressure and are overweight, a structured 12-week program using a dietitian-led telehealth approach can help lower your systolic blood pressure. This involves using a food and weight tracking app, following a DASH-style diet (more fruits/veg, less sodium/sugar), aiming for 180 minutes of moderate exercise per week, and attending weekly phone calls with a dietitian who uses motivational interviewing to help you set and achieve goals. This approach is designed to be more effective than using web tools alone.

A 9-month intensive lifestyle intervention (dietary modification and increased physical activity) produces significant short-term weight loss and improved glycemic control in young women with prior gestational diabetes and newly diagnosed type 2 diabetes, with weight loss effects persisting for at least 6 years.

If you are a young woman with a history of gestational diabetes who has recently been diagnosed with type 2 diabetes, committing to a structured 9-month lifestyle program can help you lose about 4% of your body weight and improve your blood sugar control. Key steps include reducing daily calorie intake by roughly 200-240 calories, limiting fat to less than 30% of your diet, eating 20-30g of fiber daily, and exercising moderately for 30 minutes every day. Even after the program ends, the weight loss benefit can last for at least 6 years, though blood sugar control may require ongoing attention.

Combining dietary caloric restriction with exercise yields greater fat loss and lean mass preservation than diet or exercise alone in PCOS.

To lose fat and keep muscle in PCOS, do not rely on exercise alone. Create a modest calorie deficit (500-750 kcal/day) and engage in 150-300 minutes of moderate exercise or 75-150 minutes of vigorous exercise weekly, plus two days of resistance training. This combination is superior to either method in isolation.

A 16-week workplace weight-loss program combining group education, individual counseling, and behavioral goal-setting produces significant weight loss (average 5.6%), improved metabolic markers (diastolic blood pressure, blood glucose), and enhanced mental health (depression scores) in overweight and obese healthcare workers.

To lose weight and improve health, join a structured program that offers both group support and one-on-one coaching. Focus on setting small, achievable weekly goals (like walking 10,000 steps or adding one serving of vegetables) rather than just focusing on the scale. Keep in touch with your support system even after the main program ends to prevent regaining the weight.

Completely plant-based diets scaled to meet the high caloric demands of resistance training provide sufficient protein (1.8 g/kg/day) and leucine (2.75 g/meal) to maximize muscle hypertrophy and strength in male bodybuilders without the need for protein supplements.

If you are a male bodybuilder doing resistance training, you do not need protein supplements to build maximum muscle if you eat a whole-food, plant-based diet. Simply eat enough calories to support your training volume (a caloric surplus). This will naturally provide enough protein (approx 1.8g per kg of body weight) and leucine (approx 2.75g per meal) to maximize muscle growth. Focus on legumes, grains, and nuts to hit these numbers.

A whole-foods, plant-based (WFPB) dietary intervention significantly improves BMI, systolic blood pressure, total cholesterol, and LDL levels in patients with metabolic disease in underserved communities.

Adopt a whole-foods, plant-based diet through a structured program involving weekly group visits and cooking demos. Focus on high-fiber, low-fat plant foods without eliminating any food categories entirely. Aim for 90-95% of calories from plants, moving at your own pace. This approach has been shown to significantly lower BMI, blood pressure, and cholesterol in underserved populations, even when meals cost less than $3 per serving.

Higher dietary protein intake (25-30% of daily kcal) improves cardiometabolic health markers, including insulin sensitivity and blood pressure, particularly when combined with energy restriction or specific protein sources like milk protein isolate.

If you are insulin resistant or overweight, increasing protein to 25-30% of your calories (especially from sources like milk protein or lean meats) alongside a calorie deficit can significantly improve your blood sugar control and insulin sensitivity. Focus on the quality of the protein source and the overall food matrix.

Ingesting a substantial mixed meal immediately after resistance exercise suppresses muscle protein breakdown (MPB) more effectively than consuming the same meal before exercise or exercising in a fasted state.

If you resistance train in the morning, prioritize eating a substantial meal containing protein and carbohydrates immediately after your workout. This timing is more effective at stopping muscle breakdown than eating the same meal before you train or skipping the meal entirely. Ensure your post-workout meal is nutrient-dense (e.g., whole foods) to maximize the insulin response that suppresses breakdown.

Combining dulaglutide (1.5 mg weekly) with a low-energy diet (825 kcal/day) significantly improves weight loss and glycaemic control in individuals with type 2 diabetes and obesity compared to baseline, while maintaining high adherence and tolerability.

If you have type 2 diabetes and obesity, combining a once-weekly GLP-1 medication (dulaglutide) with a strict low-calorie diet (around 825 calories/day) can lead to significant weight loss (approx. 9.5 kg) and better blood sugar control. This approach helps manage hunger, making it easier to stick to the diet. Always consult your doctor before stopping current diabetes or blood pressure medications.

Time-restricted eating (TRE) is currently the most prevalent and hottest research topic for obesity intervention, showing equivalent weight loss to continuous energy restriction while offering better long-term adherence.

If you are struggling to stick to a diet, try Time-Restricted Eating (TRE). Instead of counting every calorie all day, restrict your eating to a specific window (e.g., 8 hours) and fast for the rest. Research suggests this is just as effective for weight loss as traditional dieting but easier to stick to long-term because it simplifies decision-making and may improve adherence.

Post-exercise consumption of 20–30 g of fast-digesting protein (e.g., whey) maximizes muscle protein synthesis and accelerates recovery in weightlifters.

After your weightlifting session, consume 20-30 grams of whey protein within 30 minutes. This specific amount and fast-absorbing source are identified as optimal for triggering muscle protein synthesis and speeding up recovery.

Beta-alanine supplementation (3-6 g/day for 4-8 weeks) delays fatigue in weightlifting by increasing muscle carnosine levels and buffering acidosis.

Take 3-6 grams of beta-alanine daily for at least 4 weeks to build up muscle carnosine. Split the dose (e.g., 2 grams twice a day) to avoid the harmless tingling sensation.

Pre-training carbohydrate intake (1-4 g/kg) 2-3 hours before training optimizes glycogen stores and delays fatigue in weightlifters.

Eat a meal rich in carbohydrates (1-4 grams per kg of body weight) 2-3 hours before your workout. Choose easily digestible sources like oatmeal or bananas to ensure you have energy without stomach issues.

A 6-month lifestyle-medicine intervention combining a low-carbohydrate diet, resistance/aerobic exercise, and medication withdrawal achieves diabetes remission (A1C <6.5%) in approximately 60-65% of type 2 diabetic patients, regardless of whether they are lean (BMI <25 kg/m2) or obese (BMI ≥25 kg/m2).

If you have Type 2 Diabetes, remission is possible regardless of your weight. A structured 6-month program involving a temporary low-carb/low-calorie diet, regular resistance and aerobic exercise, and the supervised withdrawal of diabetes medications can achieve remission in about 60% of patients. This applies to both lean and obese individuals, suggesting that metabolic health improvements (like lower fasting glucose and visceral fat) are more critical than weight loss alone.

A 3-month remote culinary coaching intervention significantly improves long-term home cooking habits, nutritional knowledge, and self-efficacy in overweight/obese adults, with effects sustained at 12 months.

To improve your diet, focus on building cooking skills and planning rather than just reading nutrition labels. Commit to a structured program that includes weekly coaching and goal setting. Start with simple recipes and meal prep to overcome the barrier of time and convenience. The key is building confidence and routine, not just knowledge.

Contemporary obesity management medications (OMMs) like semaglutide and tirzepatide cause significant lean mass loss (25-40% of weight lost), necessitating specific lifestyle interventions (resistance training and adequate protein) to mitigate muscle loss and maintain metabolic health.

If you are taking a GLP-1 or similar weight loss medication, expect to lose some muscle along with fat. To protect your strength and metabolism, prioritize resistance training and ensure you are eating enough protein. These lifestyle steps are critical complements to the medication.