If you're overweight or obese and eat the same number of calories, boosting protein or saturated fat from dairy for a month doesn't seem to hurt your blood sugar control or cholesterol levels.

If you're overweight, eating more saturated fat from dairy — like cheese or butter — for a month probably won't hurt your blood sugar control or cholesterol levels compared to eating less of it.

If you're overweight, eating a lot more protein — especially from whey — for a month won't help your body use insulin better unless you're also losing weight.

When overweight or obese people eat fewer calories and either eat a little dairy or a lot of dairy, they lose about the same amount of weight and belly fat—dairy doesn’t help them lose more.

Among overweight or obese adults on a 4-week calorie-restricted diet, consuming 30% of daily calories from protein results in 4.6 kg more fat loss than a low-glycemic-index diet, with no loss of muscle mass.

For women with obesity following an 8-week low-calorie diet that includes partial meal replacement, raising protein intake from 0.8 to 1.2 grams per kilogram of body weight does not lead to measurable differences in feelings of fullness after meals, loss of body fat, or preservation of muscle mass.