1 - According to this research article, the intake of recommended amounts of dietary fiber may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes

Conclusions Greater dietary fiber intake is associated with a lower risk of both cardiovascular disease and coronary heart disease.

http://www.bmj.com/content/347/bmj.f6879

2 - According to this research article, the intake of recommended amounts of protein can be from either plant based like legumes or from meat.

Conclusions - dietary protein is associated with ALM (appendicular lean mass) and QS (quadriceps strength) but not with BMD (bone mineral density). In this study, dietary protein food patterns do not provide further insight into beneficial protein effects on muscle outcomes.

American Journal Of Clinical Nutrition 2017

3 - According to this research article, the effects of obese women remaining on a lower calorie intake meal plan while maintaining an aerobic exercise program will result in a decline in metabolism.

Conclusions - studied to determine the effects of the combination of an aerobic exercise program with either a high carbohydrate (HC) very-low-caloric diet (VLCD) or a low carbohydrate (LC) VLCD diet on resting metabolic rate (RMR).  RMR declined similarly for both dietary treatments.

Metabolism

4 - According to this research article, the level of cardio-respiratory fitness and incidence of type 2 diabetes shows fitness can reduce the onset in men by approximately 50%

Conclusions - Low cardiorespiratory fitness was associated with increased risk for impaired fasting glucose and type 2 diabetes.

Annals of Internal Medicine 1999

5 - According to this research article, healthy gut bacteria feed on these fiber and then build short-chain fatty acids that lower inflammation within your body.

Conclusions - Since fiber intakes around the world are less than half of recommended levels, increasing fiber consumption for health promotion and disease prevention is a critical public health goal.

Fiber and Prebiotics: Mechanisms and Health Benefits

6 - According to this research article, increase your fiber intake to reduce the incidence of heart disease.

Conclusions - Dr. Cheryl Clark, an assistant professor of medicine at Harvard Medical School. She is the senior author of a recent study that confirmed the fiber shortfall in the American diet. The study also points to a connection with heart disease. People whose diets are high in fiber are less likely to have problems such as metabolic syndrome, which can be a precursor to diabetes. The condition, which is marked by too much belly fat, high triglycerides, low beneficial HDL cholesterol, high blood pressure, and high blood sugar, boosts a person's odds of developing diabetes, heart disease, and having a stroke.

Havard Health

The Journal of Sports Science and Medicine

7.   According to this research article, the workouts involving a variety of muscle movements depletes muscle sugar or glycogen which is stored in the muscle.

Conclusions Muscle glycogen is an essential fuel for intense exercise, whether the exercise is of an aerobic or anaerobic nature. Glycogen synthesis is a relatively slow process, and therefore the restoration of muscle glycogen requires special considerations when there is limited time between training sessions or competition..

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/