What's the best scientific weight loss diet?

Tired of 'lose 7 kgs in 7 days' gimmicks? If your doctor recommends it, there are safe ways of losing weight. One of the most effective way being science-based personalized nutrition.

How many times have you gone on a diet, only to feel massively hungry and weak the entire day? You're not the only one. A dirty, little secret of the dieting industry is that most diets fail. These diets are usually unsustainable and grossly generalized. Every human body is unique. Then, how can one diet be effective for all of us?

Here's the truth.

Weight loss depends on a variety of factors that are unique to you, like your metabolism, body composition, biomarkers, activity level, and more.

Precision Nutrition for Weight Loss

There is no 'one-size fits all' when it comes to nutrition. Precision Nutrition or personalized nutrition focuses on an individual rather than a group.

It's a scientific nutritional approach to prevent or treat lifestyle disorders such as obesity, diabetes, PCOS, etc.

At Sova, this means taking into account your

  • medical history,

  • metabolic conditions,

  • lifestyle habits, and

  • health goals

to develop an insanely effective super-personalized nutrition program.

Diabetes, Diets, and Weight loss

Generally, maintaining a healthy weight is one of the best things you can do for yourself. For Diabetics, it is even more crucial. Did you know that,

People who lost 5% to 7% body weight and exercise decreased their risk of developing Type 2 diabetes by up to 58%?


Which brings us to the question- which diet is the most effective for losing weight with Diabetes?

Using Biomarkers to decode weight loss

Biomarkers are biological measures that provide information about our health. They include everything, such as

  • Hemoglobin concentration

  • Blood pressure

  • HbA1c

  • Daily step count, and more

A recent study consisting of over 1,200 adults discovered that

Biomarkers could predict which diet is best for weight-loss, particularly for adults with Diabetes.

The researchers mainly looked at 2 biomarkers-

  • Fasting blood glucose levels

  • Fasting insulin level

The results were published in the American Journal of Clinical Nutrition.


Adults with type 2 diabetes lost 2 kgs more in 10 weeks on a low carb, high plant-based fats diet, compared to those on a high- carb, low-fat diet.


Adults with prediabetes lost an average of 6 kgs more in 26 weeks on the New Nordic Diet (high in whole grains, fruits and vegetables) compared to others.

The researchers concluded that,

A diet rich in “plant-based, “healthy” fats and low in carbohydrates was best for weight loss” for adults with diabetes.

(You can read the entire study here)

Long story short,

The best diet for weight-loss is an evidence-based, sustainable diet that is hyper-personalized to your unique biomarkers.

That being said, there are some general tips that you can implement in your life that hold true for almost all of us across the board. Some of these are-

  • Eat more fruits and vegetables

  • Drink enough water

  • Focus on protein in every meal

  • Include daily movement (walking, running, exercise)

  • Prioritize quality sleep

Start with the basics, the rest will follow. We understand that building healthy habits takes time and accountability plays a major role.

This is why our nutrition programs include habit tracking and daily updates. (In fact, Sova users interact with their health coaches 27 times in a day, on average.)

But don’t take our word for it, experience it yourself for free.

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