Diet Type Matters Less Than Adherence

• Low-carbohydrate and low-fat diets yielded similar outcomes at 12 months.
• Genotype and insulin secretion did not predict which diet would work better.
• Adherence was the primary predictor of weight loss, regardless of the diet.

The meal plan is built around foods the person already enjoys, logs dislikes and restrictions, and does not impose a single rigid pattern.

Adults with overweight or obesity choosing a dietary pattern.

Specific clinical conditions may favor a particular pattern; personal preference and food culture must be taken into account.

• Johnston et al., JAMA, 2014 DOI 10.1001/jama.2014.10397
• Gardner et al., JAMA, 2018 DOI 10.1001/jama.2018.0245
• Alhassan et al., International Journal of Obesity, 2008 DOI 10.1038/ijo.2008.8

• Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
• Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
• Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
• Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.