To optimize weight loss and health, one should prioritize protein (1g to 1.5g/kg) and fiber (20-30g/day) while limiting carbohydrates rather than fats.

noli's read

The advice regarding protein intake is supported by numerous studies, notably meta-analyses indicating that an increased protein share promotes satiety and the preservation of muscle mass (source: American Journal of Clinical Nutrition). The recommendations of 1.2g/kg are consistent for metabolic maintenance. Regarding fats and carbohydrates, research shows that weight loss depends above all on the overall caloric deficit, not the exclusive exclusion of one macronutrient (RCT, Cochrane Library). The idea that carbohydrates are solely responsible for cholesterol is, however, an oversimplification, as the quality of fats (saturated vs unsaturated) plays a predominant role. Finally, the importance of fiber for the microbiota and blood glucose is widely validated by observational and clinical studies. The advice is overall solid but simplifies the complexity of individual metabolic responses.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019
5. 5Gardner CD et al. (DIETFITS) 2018
6. 6Seidelmann SB et al. 2018
7. 7Hu T et al. 2012