Evidence-based nutrition

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The papers we actually read
Diet Break Metabolism — The Willpower Tax Nobody Warned You About Diet breaks produced identical body composition outcomes to continuous dieting across 12 studies and 881 people, while preserving 47 more… Poon et al. · 2024 · Nutrition Reviews · n=881
Calorie Counting Adds Exactly 3.3 kg (37 Studies) Calorie counting was associated with 3.3 kg of additional weight loss over 12 months across 37 studies — a significant… Hartmann-Boyce et al. · 2014 · Obesity Reviews · n=13,453
Best Exercise to Lose Fat Not Muscle — The Scale Gets It Backwards Resistance training outranked all aerobic exercise for preserving muscle during a calorie deficit, while moderate intensity ranked above heavy —… Xie et al. · 2025 · Frontiers in Nutrition · n=4,429
Your Broken Metabolism Costs You One Tablespoon Per Day Metabolic adaptation after weight loss costs 30 to 100 calories per day — one tablespoon of peanut butter — and… Nunes et al. · 2021 · British Journal of Nutrition · n=2,528
Low-Carb vs Balanced Diet for Weight Loss — 61 Trials Later A Cochrane review of 61 trials and 6,925 people found little to no meaningful difference in weight loss between low-carbohydrate… Naude et al. · 2022 · Cochrane Database of Systematic Reviews · n=6,925
What 24 Studies Say About Protein When You’re Losing Weight Across 24 trials and 1,063 people on the same number of calories, the higher-protein group lost 0.87 kg more fat… Wycherley et al. · 2012 · The American Journal of Clinical Nutrition · n=1,063
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