When overweight people eat fewer calories and get regular coaching, it doesn’t matter much if their diet is high in fat, protein, or carbs—they lose about the same amount of weight no matter what.

The more often overweight people attend weight-loss counseling sessions, the more weight they lose—even if they’re on different diets—suggesting support matters more than what you eat.

When people are taught how to eat healthier, those on a low-fat diet end up eating about half carbs and a third fat, while those on a low-carb diet eat about a third carbs and almost half fat — and both groups stick to their plans similarly.

What matters most for losing weight isn’t whether you eat low-fat or low-carb—it’s whether you show up to your weight-loss meetings and stick with the program.

After losing weight, whether you eat low-carb, medium-carb, or high-carb doesn’t change how much you move around — people stay just as active no matter what diet they’re on.