If weight loss is the goal, the concept is simple: consume fewer calories and increase physical activity.

I am Dr. Mike Evans, and today I will discuss healthy eating. While eating may appear straightforward, it is a complex subject. If we were to sit down together in a clinic, I would start by asking what our goals are—weight loss, reducing overeating, healthy eating, or enhancing longevity. Keeping the big picture in mind, I'd emphasize that eating is just one part of a healthy lifestyle. Regular exercise supports better stress management and sleep, which in turn leads to healthier food choices, increased energy, and reduced chronic diseases. If weight loss is the goal, the concept is simple: consume fewer calories and increase physical activity. However, maintaining this energy balance in today’s world is challenging. In industrialized nations, we face an overwhelming availability of tempting, high-calorie foods at low prices. The other aspect of energy balance, physical activity, has also diminished, as our society deals with a significant amount of sedentary behavior due to television, long commutes, and video games. Many of us are now office workers, often opting for convenience over effort. It is essential to remember that eating is more than just nutrition; it strengthens family bonds, fosters community, and promotes health. A common question I receive is about the best diet for weight loss. This confusion is understandable, especially with constant advertisements for various diets, detoxes, and superfoods, along with celebrity endorsements. Research has not definitively shown that any single commercial diet outperforms others. The critical factor for success in weight loss trials is adherence to the chosen diet. Society tends to jump from one diet to the next in search of a quick fix, but it's the overall eating pattern that matters most. Rather than fixating on the specific makeup of a diet, scientific evidence suggests that you should select one that you enjoy and can sustain. A 2015 Cochrane meta-analysis found that successful weight loss diets were not determined by lower carbohydrate or fat intake, but rather by having a structured plan and receiving social support. Commercial diets often promote specific macronutrient ratios, such as low carb, high protein, or low fat, with various narratives to support them. My two main points regarding macronutrients are that we may overemphasize them and that food quality matters more than quantity. Carbohydrates can be nutritious in their complex forms—like fruits, vegetables, legumes, and whole grains—but less healthy in simple forms, such as added sugars and refined starches. Carbohydrates are generally enjoyable, leading to overeating, but studies have shown that people who restrict carbs tend to lose weight. A 2014 systematic review by Dr. Celeste Naud and colleagues found no significant difference in weight loss or cardiovascular markers between low-carb diets and balanced diets over two years. Now, regarding sugar, it can be characterized as sneaky, as it has infiltrated many foods, with the average American consuming about 20 teaspoons daily. While obvious sweets contribute to excess calories, healthy-sounding foods like cereals, granola bars, and fruit juices also contain high levels of sugar. When I diagnose patients with pre-diabetes, they often reduce sugar intake. However, diabetes prevention trials indicate that successful outcomes depend more on active lifestyles, weight loss, reduced saturated fat intake, and increased fiber consumption, leading to a 58% lower risk of diabetes progression. The narrative around fat has evolved from viewing all fats as unhealthy to understanding it as a spectrum. Trans fats found in fried foods and packaged goods are harmful and should be minimized. Saturated fats, present in dairy and red meat, are acceptable in moderation. Monounsaturated fats, common in the Mediterranean diet, include avocados, nuts, seeds, and olive oil, which provide health benefits. Polyunsaturated fats, found in oily fish, have shown mixed results in trials but are still recommended for at least two servings per week. Replacing saturated fats with monounsaturated and polyunsaturated fats appears beneficial. Finally, regarding high-protein diets, quality matters more than quantity. Protein can vary significantly in health impact, whether it comes from high-salt ham steaks, salmon, lentils, or nuts. Data suggest that healthier protein sources—such as white meat, nuts, beans, and fish—yield better health outcomes.