28 min read
13 Macro Myths Debunked: What Science Actually Says About Nutrition
The nutrition world is full of persistent myths that refuse to die. From "eating fat makes you fat" to "carbs are the enemy" to "you must eat breakfast or your metabolism will crash," these misconceptions keep people confused and frustrated. This guide puts 13 of the most common macro and nutrition myths under the microscope and shows what peer-reviewed research actually says.
- Calories determine weight change: No single macronutrient makes you fat — a sustained calorie surplus does
- Carbs are not the enemy: Whole-food carb sources provide essential fiber, vitamins, and energy
- Dietary fat does not equal body fat: Fat is essential for hormones, brain function, and satiety
- High protein is safe: Up to 2.2g/kg body weight causes no kidney damage in healthy adults
- Meal timing is secondary: Total daily intake matters far more than when you eat
- Spot reduction is impossible: You cannot choose where your body loses fat
- Starvation mode is exaggerated: Adaptive thermogenesis is real but modest (5-15%)
- Use our free macro calculator to build an evidence-based nutrition plan
Why Nutrition Myths Persist
Before diving into each myth, it helps to understand why nutrition misinformation is so widespread. The fitness and diet industries generate over $70 billion annually in the United States alone. Sensational claims sell products, drive clicks, and build followings. Add to that the complexity of nutrition science — where studies often conflict and nuance is hard to communicate — and you have the perfect breeding ground for myths.
Many nutrition myths originate from one of these sources:
- Cherry-picked studies: Taking a single study out of context and making broad claims
- Observational vs. causal confusion: Correlation studies reported as if they prove causation
- Industry-funded research: Studies funded by companies with a financial interest in the outcome
- Anecdotal evidence at scale: Social media amplifying individual results into universal advice
- Outdated science: Recommendations based on 1960s-1980s research that has since been revised
The best defense is understanding how to read nutrition claims critically. Throughout this guide, we reference systematic reviews and meta-analyses — the gold standard of evidence — rather than individual studies. For a solid foundation in nutrition science, start with our guide to calculating macros.
Myth Danger Levels Explained
We rate each myth on a three-tier danger scale to help you prioritize which misconceptions to address first:
| Danger Level | Meaning | Impact |
|---|---|---|
| Harmless | May waste time or money but unlikely to cause physical harm | Minor dietary inefficiency |
| Moderate | Can lead to suboptimal results, nutrient gaps, or frustration | Slower progress, potential deficiencies |
| Dangerous | Can cause real physical harm, disordered eating, or medical problems | Health risks, muscle loss, metabolic damage |
The Myth: Eating dietary fat gets stored directly as body fat, so reducing fat intake is the key to losing weight.
What Science Actually Shows: Body fat gain is caused by a sustained calorie surplus, regardless of the macronutrient source. This myth originated from the flawed assumption that because dietary fat has the same name as body fat, one directly becomes the other. The truth is that your body can convert any excess macronutrient — carbohydrate, protein, or fat — into stored body fat through different metabolic pathways.
A large 2015 meta-analysis in The Lancet Diabetes & Endocrinology examining 53 randomized controlled trials found that low-fat diets were no more effective for long-term weight loss than higher-fat diets when calories were equated.
What People Believe vs. What Science Shows
Dietary fat and body fat are not the same thing. A calorie surplus from any macronutrient causes fat gain.
Fat is essential for hormone production (including testosterone and estrogen), brain function, absorption of vitamins A, D, E, and K, and cell membrane integrity. Our fat calculator guide explains how to determine your ideal fat intake. Most adults need a minimum of 20-25% of calories from fat for optimal health. Dropping below this can impair hormone function, as detailed in our low-fat diet macros guide.
The Myth: Carbohydrates cause weight gain and should be eliminated or drastically reduced for everyone.
What Science Actually Shows: Carbohydrates are your body's preferred and most efficient energy source, especially for the brain (which uses approximately 120g of glucose daily) and high-intensity exercise. The type and quantity of carbs matter far more than carbs as a food group.
A 2018 systematic review in the BMJ found that whole grains, fruits, vegetables, and legumes are consistently associated with reduced risk of cardiovascular disease, type 2 diabetes, and all-cause mortality.
| Carb Source | Glycemic Impact | Fiber | Nutrient Density | Verdict |
|---|---|---|---|---|
| White bread, candy, soda | High | Very low | Low | Limit these |
| Oats, brown rice, quinoa | Moderate | High | High | Excellent choices |
| Fruits (berries, apples) | Low-moderate | Moderate | Very high | Excellent choices |
| Vegetables (broccoli, spinach) | Very low | High | Very high | Eat freely |
| Legumes (beans, lentils) | Low | Very high | Very high | Excellent choices |
| Sweet potatoes | Moderate | High | Very high | Excellent choices |
Low-carb diets like keto work for some people, but not because carbs are inherently fattening. They work because restricting an entire macronutrient group often reduces total calorie intake. For athletes and active individuals, carbohydrates are critical for performance, as our athlete macro guide explains in detail.
The Myth: When you eat is more important than what or how much you eat. Eating after 8 PM causes weight gain.
What Science Actually Shows: For the vast majority of people, total daily calorie and macronutrient intake matters far more than the specific times you eat. A 2015 systematic review in Advances in Nutrition concluded that meal frequency and timing have a relatively minor effect on weight loss compared to total energy intake.
The "eating late causes weight gain" myth likely originated from observational studies showing that late-night eaters tend to be heavier. However, this correlation exists because late-night eating is often associated with mindless snacking, higher calorie intake, and poorer food choices — not because there is something special about the clock time.
That said, meal timing is not completely irrelevant. For muscle building, distributing protein intake across 3-5 meals (every 3-5 hours) optimizes muscle protein synthesis. And consistent meal patterns may help with appetite regulation for some people. See our muscle gain macro guide for protein timing strategies.
The Myth: You cannot get adequate nutrition from food alone and need a cabinet full of supplements.
What Science Actually Shows: The vast majority of people can meet all their nutritional needs through a varied, balanced whole-food diet. The supplement industry generates over $50 billion annually in the US, and much of it is driven by marketing rather than medical necessity.
A 2019 meta-analysis in the Annals of Internal Medicine found that most vitamin and mineral supplements do not reduce mortality or cardiovascular disease risk. The exceptions are specific populations with documented deficiencies or increased needs:
| Supplement | Who Actually Needs It | Why | Everyone Else |
|---|---|---|---|
| Vitamin D | Northern latitudes, limited sun exposure, dark skin | Insufficient UVB synthesis | Get sunlight + dietary sources |
| Vitamin B12 | Vegans, adults over 65 | Only found in animal products; absorption decreases with age | Adequate from meat, fish, dairy |
| Iron | Menstruating women with heavy periods, pregnant women | Blood loss, increased demand | Adequate from diet |
| Folate | Pregnant women (or planning pregnancy) | Neural tube defect prevention | Adequate from leafy greens, legumes |
| Omega-3 | People who eat no fish | EPA/DHA essential for brain and heart | 2+ servings of fatty fish per week |
| Creatine | Strength athletes, older adults | Improves strength output, cognitive function | Optional performance benefit |
The best approach is to focus on a well-tracked whole-food diet first, then supplement only what you cannot consistently get from food.
The Myth: Eating more than the RDA of protein (0.36g per pound) will damage your kidneys over time.
What Science Actually Shows: In healthy adults with normal kidney function, protein intakes up to 2.2g per kilogram (1g per pound) of body weight are safe and do not cause kidney damage. A 2018 meta-analysis in the Journal of Nutrition examined multiple long-term studies and found no adverse effects of higher protein intake on kidney function markers (GFR, creatinine) in healthy individuals.
Why this myth is dangerous: It causes people to under-eat protein, leading to muscle loss, slower recovery, and worse body composition results.
Protein Safety: What Research Shows
For healthy adults with no pre-existing kidney disease. Those with kidney conditions should follow their doctor's guidance.
| Protein Intake Level | g/kg Body Weight | g/lb Body Weight | Kidney Risk (Healthy Adults) | Evidence Quality |
|---|---|---|---|---|
| RDA minimum | 0.8 g/kg | 0.36 g/lb | None | Strong |
| Weight loss / general fitness | 1.2-1.6 g/kg | 0.55-0.73 g/lb | None | Strong |
| Muscle building | 1.6-2.2 g/kg | 0.73-1.0 g/lb | None | Strong |
| Competitive bodybuilding | 2.2-3.1 g/kg | 1.0-1.4 g/lb | None demonstrated | Moderate |
| Extreme (3.3+ g/kg) | 3.3+ g/kg | 1.5+ g/lb | Insufficient data | Limited |
This myth originated because people with existing kidney disease are advised to limit protein — which is a legitimate medical recommendation. But extrapolating this to healthy kidneys is like saying healthy people should not walk because people with broken legs should avoid it. Our protein intake guide provides evidence-based recommendations for different goals and populations.
The Myth: Your body stores more fat from food eaten at night because your metabolism slows when you sleep.
What Science Actually Shows: Your metabolism does not shut off at night. While your basal metabolic rate decreases slightly during sleep, your body is still burning calories for basic functions — breathing, cell repair, brain activity, and digestion. A calorie eaten at 9 PM has the same energy content as a calorie eaten at 9 AM.
The real issue with late-night eating is behavioral, not metabolic. People who eat late tend to make poorer food choices (ice cream, chips, takeout), eat in addition to their daytime meals rather than instead of them, and eat mindlessly while watching TV. If your nighttime snack fits within your daily calorie and macro targets, it will not cause additional fat gain.
The Myth: Your body accumulates "toxins" that need to be purged through special juices, teas, or fasting protocols.
What Science Actually Shows: Your body has a sophisticated, built-in detoxification system. Your liver processes and neutralizes toxins. Your kidneys filter waste from the blood. Your lungs expel carbon dioxide and volatile compounds. Your skin excretes some waste through sweat. Your colon eliminates solid waste.
There is zero peer-reviewed evidence that commercial detox products, juice cleanses, or "cleansing" diets remove toxins more effectively than these organs already do. A 2015 review in the Journal of Human Nutrition and Dietetics found no rigorous clinical evidence supporting the use of detox diets for weight management or toxin elimination.
The best way to support your natural detoxification pathways is to eat adequate protein (your liver needs amino acids for detox enzymes), consume enough fiber (supports healthy elimination), stay hydrated, and minimize excessive alcohol intake. Our free macro calculator guide can help you build a balanced nutrition plan.
The Myth: If you eat too few calories, your body enters "starvation mode," your metabolism crashes, and you stop losing weight entirely — or even start gaining weight.
What Science Actually Shows: Adaptive thermogenesis — the scientific term for what people call "starvation mode" — is real but heavily exaggerated. When you diet, your metabolism does slow down through several mechanisms: reduced thermic effect of food (you eat less, so you digest less), decreased non-exercise activity thermogenesis (you move less subconsciously), and hormonal adaptations that reduce metabolic rate.
Research on The Biggest Loser contestants and the landmark Minnesota Starvation Experiment shows that this metabolic adaptation typically amounts to a 5-15% reduction beyond what weight loss alone would predict. This means if your calculated deficit is 500 calories per day, your actual deficit might be 425-475 calories per day — enough to slow progress but absolutely not enough to stop weight loss or cause weight gain while eating below maintenance.
Very low-calorie diets (under 1,000-1,200 calories) cause more aggressive adaptation and greater muscle loss, which is why moderate deficits of 300-500 calories are recommended. Our weight loss macro guide explains sustainable deficit strategies, and our reverse dieting guide covers how to restore metabolic rate after dieting.
The Myth: You can lose belly fat by doing crunches, arm fat by doing tricep exercises, or thigh fat by doing leg lifts.
What Science Actually Shows: You cannot choose where your body loses fat. Fat loss is a systemic process controlled by your overall calorie deficit, genetics, hormones, and sex. A study published in the Journal of Strength and Conditioning Research (2011) had participants perform abdominal exercises for 6 weeks and found no reduction in abdominal fat compared to a control group.
What you can do is:
- Create an overall calorie deficit to lose fat from your entire body (use our macro calculator to set your targets)
- Build muscle in specific areas through resistance training, which improves the appearance of that body part
- Be patient — genetically stubborn fat areas (belly for men, hips/thighs for women) are often the last to go
The Myth: It does not matter what you eat as long as you hit your calorie target — 1,500 calories of candy is the same as 1,500 calories of balanced nutrition.
What Science Actually Shows: For pure scale weight, a calorie is approximately a calorie. But for body composition, satiety, health, and practical adherence, macronutrient sources matter significantly.
| Factor | Protein | Carbohydrates | Fat |
|---|---|---|---|
| Calories per gram | 4 | 4 | 9 |
| Thermic effect (TEF) | 20-30% | 5-10% | 0-3% |
| Usable calories from 100 cal | 70-80 cal | 90-95 cal | 97-100 cal |
| Satiety effect | Highest | Moderate (higher with fiber) | Moderate |
| Muscle-sparing effect | Strongest | Minimal | Minimal |
| Insulin response | Moderate | Highest (varies by type) | Lowest |
The thermic effect of food (TEF) means your body uses more energy to digest protein than it does for carbs or fat. This is one reason why high-protein diets tend to produce better body composition results even when calories are matched. This does not mean calories do not matter — they do. But macronutrient composition is the second most important variable after total calories. See our calorie and macro calculator guide for the full picture.
The Myth: Skipping breakfast crashes your metabolism and leads to weight gain. You must eat breakfast to be healthy.
What Science Actually Shows: Much of the "breakfast is essential" research was observational and often funded by cereal manufacturers like Kellogg's. A landmark 2014 randomized controlled trial in the American Journal of Clinical Nutrition found that assigning people to eat or skip breakfast had no significant effect on weight loss over 16 weeks.
What matters is what works for you:
- If eating breakfast helps you control hunger and eat less throughout the day, eat breakfast
- If skipping breakfast (intermittent fasting) helps you maintain a calorie deficit, skip it
- If you exercise in the morning, a pre-workout meal with protein and carbs can improve performance
The key is total daily intake. Some people who skip breakfast compensate by overeating later, which leads to weight gain. Others naturally eat fewer total calories. Neither pattern is inherently superior.
The Myth: Sugar is a poison that should be eliminated entirely from your diet.
What Science Actually Shows: Sugar is not "toxic" in the pharmacological sense. It does not damage your body in small amounts the way actual toxins do. However, excessive added sugar consumption is strongly linked to negative health outcomes including obesity, type 2 diabetes, cardiovascular disease, non-alcoholic fatty liver disease, and dental cavities.
The World Health Organization recommends keeping added sugars below 10% of total calories, ideally below 5%. For a 2,000-calorie diet, that means under 50g (ideally 25g) of added sugar per day.
Critical distinction: natural sugars in whole fruits are not a health concern. Fruit contains fiber, water, vitamins, minerals, and antioxidants that slow sugar absorption and provide nutritional value. No credible research links whole fruit consumption to negative health outcomes. The problem is added sugars in processed foods and beverages.
The Myth: You must choose between bulking (gaining muscle) and cutting (losing fat). Body recomposition is impossible.
What Science Actually Shows: Body recomposition — simultaneously losing fat and gaining muscle — is possible, especially in certain populations. A 2016 study in the American Journal of Clinical Nutrition showed that participants eating high protein (2.4g/kg) during a calorie deficit gained muscle while losing fat over a 4-week period, particularly when combined with resistance training.
Body recomposition works best for:
- Beginners: New to resistance training (first 6-12 months of lifting)
- Returning trainees: Coming back after a training break (muscle memory effect)
- Overweight individuals: Higher body fat provides ample energy for muscle growth
- People on performance-enhancing drugs (not recommended)
The key factors are high protein intake (1.6-2.4g/kg), a moderate calorie deficit (no more than 500 calories), progressive resistance training, and adequate sleep. For more on optimizing your macros for muscle gain, see our muscle gain guide and bodybuilding macro calculator.
Summary: All 13 Myths at a Glance
| # | Myth | Reality | Danger Level |
|---|---|---|---|
| 1 | Eating fat makes you fat | Calorie surplus causes fat gain, not dietary fat alone | Moderate |
| 2 | Carbs are the enemy | Whole-food carbs are essential; quality matters | Moderate |
| 3 | Meal timing matters most | Total daily intake trumps timing for most people | Harmless |
| 4 | You need supplements | Whole foods cover most needs; few exceptions | Harmless |
| 5 | Protein damages kidneys | Safe up to 2.2g/kg in healthy adults | Dangerous |
| 6 | Eating after 8 PM = weight gain | Time of eating does not change calorie value | Harmless |
| 7 | Detox diets work | Your liver and kidneys handle detoxification | Moderate |
| 8 | Starvation mode stops weight loss | Adaptation is 5-15%, not enough to halt fat loss | Moderate |
| 9 | Spot reduction works | Fat loss is systemic, not targeted | Harmless |
| 10 | All calories are equal | For weight yes; for composition, TEF, satiety — no | Moderate |
| 11 | Breakfast is essential | Total daily intake matters more than meal one | Harmless |
| 12 | Sugar is toxic | Excessive added sugar is harmful; fruit is fine | Moderate |
| 13 | Cannot build muscle + lose fat | Recomposition is possible with high protein + training | Moderate |
How Nutrition Myths Spread in Fitness Culture
Understanding the mechanisms behind myth propagation helps you evaluate new claims more critically. Here are the primary channels:
| Channel | How It Spreads Myths | Red Flag to Watch For |
|---|---|---|
| Social media influencers | Anecdotal results presented as universal advice; financial incentives from supplement sponsors | "This one trick..." / selling a product |
| Mainstream media | Sensationalized headlines from single studies; no nuance or context | "New study shows X causes cancer" |
| Diet industry marketing | Creating problems to sell solutions; fear-based messaging | Proprietary blends, "detox," "cleanse" |
| Gym culture / bro science | Practices passed down without questioning origins; survivorship bias | "Everyone at my gym does this" |
| Outdated textbooks | Nutrition science evolves faster than curricula; old guidelines persist | Citing studies from before 2000 |
| Confirmation bias | People share evidence supporting their existing beliefs; ignore contradictions | Only citing one type of study |
Red Flags for Nutrition Misinformation
Before believing any nutrition claim, run it through this checklist. If a claim triggers multiple red flags, approach it with skepticism:
- Promises rapid, dramatic results: "Lose 30 pounds in 30 days" or "gain 10 pounds of muscle in a month" are not physiologically realistic for natural individuals
- Demonizes an entire macronutrient: Any advice saying you should eliminate all carbs, all fat, or all protein is oversimplified and likely wrong
- Relies on a single study: One study is a data point, not proof. Look for systematic reviews and meta-analyses that aggregate many studies
- Uses "toxin" without specifying which one: If someone claims something "removes toxins" but cannot name the specific toxin, the mechanism, and the evidence, it is marketing
- Comes from someone selling a related product: The person recommending the supplement, program, or cleanse profits from your purchase
- Contradicts basic thermodynamics: Claims that you can gain weight in a calorie deficit or lose weight eating unlimited calories violate energy balance
- Uses fear-based language: Words like "toxic," "poison," "deadly," or "dangerous" applied to common foods are designed to provoke an emotional response
- Ignores dose and context: Almost everything is harmful in extreme quantities and harmless in moderate amounts — the dose makes the poison
From strongest to weakest: (1) Meta-analyses and systematic reviews, (2) Randomized controlled trials (RCTs), (3) Cohort studies, (4) Case-control studies, (5) Case reports, (6) Expert opinion, (7) Anecdotal evidence / testimonials. Always prioritize claims backed by #1 or #2 over lower tiers.
Building an Evidence-Based Nutrition Plan
Instead of following myths, build your nutrition plan on these well-supported principles:
- Calculate your TDEE and set a calorie target based on your goal — see our TDEE guide
- Set protein first at 0.7-1.0g per pound of body weight for most goals
- Set fat at a minimum of 20-25% of total calories for hormone health
- Fill remaining calories with carbohydrates from whole-food sources
- Eat mostly whole, minimally processed foods — aim for 80%+ from nutrient-dense sources
- Track consistently for 2-4 weeks to build awareness, then adjust as needed
- Recalculate every 10-15 pounds of weight change or every 6-8 weeks if progress stalls
Our free macronutrient calculator handles steps 1-4 automatically based on your body stats and goals. For seniors adjusting their nutrition, our senior macro guide provides age-specific recommendations.
Frequently Asked Questions
No. Body fat gain is caused by a sustained calorie surplus, not by eating dietary fat specifically. Fat has 9 calories per gram compared to 4 for carbs and protein, so it is calorie-dense, but eating fat within your calorie needs does not cause fat gain. Large-scale reviews confirm that total calorie intake, not fat intake alone, determines weight change.
No. Carbohydrates are your body's preferred energy source. The type and quantity of carbs matters more than carbs as a category. Whole grains, fruits, vegetables, and legumes provide essential fiber, vitamins, and minerals. Ultra-processed refined carbs with added sugars are the ones associated with health problems.
For most people, total daily calorie intake matters far more than when you eat. Research shows that meal timing has a minor effect compared to overall calorie balance. However, consistent meal timing may help with appetite regulation, and protein distribution throughout the day can optimize muscle protein synthesis.
In healthy adults with normal kidney function, high-protein diets up to 2.2g per kilogram of body weight do not cause kidney damage. A 2018 meta-analysis in the Journal of Nutrition found no adverse effects. However, people with pre-existing kidney disease should consult their doctor before increasing protein intake significantly.
Most people can meet their nutritional needs through a balanced whole-food diet without supplements. Certain populations benefit from specific supplementation: vitamin D for those with limited sun exposure, B12 for vegans, iron for menstruating women, and folate for pregnant women. A varied diet is the foundation of good nutrition.
Adaptive thermogenesis is real — your metabolism does slow somewhat during a diet, typically by 5 to 15 percent beyond what weight loss alone would predict. However, this does not halt fat loss if you maintain a calorie deficit. The deficit just becomes slightly smaller. This is why recalculating your macros every 10 to 15 pounds is recommended.
No, spot reduction is a myth. You cannot choose where your body loses fat by exercising a specific area. Fat loss occurs systemically based on genetics, hormones, and overall calorie deficit. You can build muscle in specific areas through targeted training, which changes appearance, but the overlying fat is lost from the whole body.
For pure weight change on a scale, a calorie is approximately a calorie. However, for body composition, macronutrient sources matter. Protein has a higher thermic effect (20-30% of its calories are used in digestion vs. 0-3% for fat), preserves more muscle during a deficit, and is more satiating. So macro composition is the second most important factor after total calories.
Randomized controlled trials show mixed results. Some people do better with breakfast for appetite control and performance, while others thrive with intermittent fasting. Total daily nutrition matters most. The "breakfast is essential" claim originated largely from observational studies, many funded by cereal companies.
Sugar is not toxic in the pharmacological sense. However, excessive added sugar is harmful. The WHO recommends under 10% of calories from added sugars (ideally under 5%). Natural sugars in whole fruits are not a concern because they come with fiber, vitamins, and water that slow absorption. The dose makes the poison — moderate added sugar within your macros is fine.
Your body has a built-in detoxification system: your liver, kidneys, lungs, skin, and digestive tract. There is no scientific evidence that commercial detox products remove toxins more effectively than your organs already do. Any weight lost during a cleanse is typically water weight. Support your natural detox by eating adequate protein, fiber, and staying hydrated.
Eating at night does not inherently cause weight gain. Your body does not have a clock that stores more fat after a certain hour. However, late-night eating is often associated with mindless snacking and higher calorie intake. If your nighttime eating fits within your daily calorie and macro targets, it will not cause additional fat gain.
No. The idea that eating frequently boosts metabolism is a myth. Your total daily calorie expenditure from digesting food is determined by how much you eat, not how often. Whether you eat 2000 calories in 2 meals or 6 meals, the thermic effect is nearly identical. Meal frequency should be based on personal preference and schedule.
Research shows minimal nutritional differences between organic and conventional produce. The main benefits of organic are reduced pesticide exposure and environmental considerations. From a pure macronutrient and micronutrient standpoint, conventional produce provides essentially the same nutrition at lower cost.
No. Healthy foods still contain calories, and eating too many calories from any source causes weight gain. Nuts, avocados, olive oil, and whole grains are calorie-dense. A tablespoon of olive oil has 120 calories. Two handfuls of almonds can exceed 400 calories. Portion size matters even with healthy foods, especially during weight loss.
Calculate My Macros (Evidence-Based) →
Research & References
- Effect of Low-Fat Diet Interventions Versus Other Diet Interventions on Long-Term Weight Change — The Lancet Diabetes & Endocrinology (2015)
- Whole Grain Consumption and Risk of Cardiovascular Disease, Cancer, and All-Cause Mortality — BMJ (2016)
- High-Protein Diets and Kidney Health — Journal of Nutrition (2018)
- Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment — Annals of Internal Medicine (2019)
- Higher Compared with Lower Dietary Protein During an Energy Deficit Combined with Intense Exercise — American Journal of Clinical Nutrition (2016)
- The Effectiveness of Breakfast Recommendations on Weight Loss — American Journal of Clinical Nutrition (2014)
- The Effect of Abdominal Exercise on Abdominal Fat — Journal of Strength and Conditioning Research (2011)
- Healthy Diet Fact Sheet — World Health Organization