There are many mixed opinions in nutrition science.
Dozens of studies are published every week, but most of them are of a low quality.
The studies most commonly promoted by the media are test-tube studies, animal studies or observational studies.
These studies have limited value on their own, and their results often completely contradict each other.
This has caused a lot of confusion about what constitutes evidence-based nutrition.
However, there are a few facts in nutrition that are truly backed by strong evidence.
These are supported by systematic reviews, meta-analyses or randomized controlled trials — the best types of studies we have.
Here are 14 nutrition facts that are supported by strong evidence.
1. Low-Carb Diets Promote Weight Loss
In fact, a detailed analysis of 17 randomized controlled studies found that overall, low-carb diets led to greater weight loss and reduction in heart disease risk factors, when compared to low-fat diets (10).
Low-carb diets appear to be particularly beneficial for people with metabolic syndrome, who carry excess weight around the middle and are at an increased risk of diabetes.
In a 12-week study of men with metabolic syndrome, the low-carb group lost nearly twice as much weight as the low-fat group. They also had a 20% average decrease in abdominal fat, compared to 12% in the low-fat group (7).
In many studies, the low-carb groups were allowed to eat unlimited protein
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