Low-fat vegan diet linked to weight loss via reduced energy density

A 16-week randomized clinical trial published in JAMA Network Open suggests that a low-fat vegan diet can facilitate weight loss by reducing dietary energy density without requiring portion control or calorie restriction.

The study, which involved overweight adults, compared a group following an ad libitum low-fat vegan diet—primarily consisting of fruits, vegetables, grains, and legumes—against a control group maintaining their usual eating habits. While neither group was assigned specific calorie targets, the vegan group experienced a reduction in energy density of approximately 30%.

Researchers found that although the total weight of food consumed did not change significantly between groups, the vegan group consumed roughly 357 fewer calories per day. This reduction is attributed to the lower calorie content per gram of plant-based foods compared to animal products like meat, dairy, and eggs.