If you're overweight and have type 2 diabetes, losing the same amount of weight helps reduce fat around your pancreas—but eating fewer carbs and more protein makes that fat reduction about one-third smaller than eating a standard diabetes-friendly diet, which suggests what you eat matters, not just how much you lose.

If you're overweight and have type 2 diabetes, cutting carbs and eating more protein for 6 weeks can lower your blood fats (triglycerides) 18% more than the usual diabetes diet—even if you lose the same amount of weight—meaning your body handles fats better.

If you're overweight and have type 2 diabetes, cutting back on carbs and eating more protein for 6 weeks can clear more fat from your liver than just eating a normal diabetes diet—even if you lose the same amount of weight. It’s like your liver gets a special boost from fewer carbs.

If you swap out white bread, sugary snacks, and pasta for whole grains, veggies, and good fats like avocado or olive oil, you’re less likely to gain weight over time or get type 2 diabetes—even if you eat the same number of calories.

If you swap out sugary snacks and white bread for whole grains, veggies, and good fats like avocado or nuts, you’re less likely to gain weight over time or get type 2 diabetes—even if you eat the same number of calories.

If you swap out white bread, sugary snacks, and pasta for foods like brown rice, beans, and veggies, you’re likely to gain less weight over time and have a lower chance of getting type 2 diabetes—even if you eat the same number of calories.