A low-fat vegan diet can reduce the energy density of the foods people eat by about 30%, helping them consume fewer calories while still eating satisfying amounts of food. The approach was also associated with weight loss, even though participants were not instructed to restrict calories, according to new research published in JAMA Network Open.
In a randomized clinical trial involving adults with overweight, participants who followed an ad libitum low-fat vegan diet substantially reduced the number of calories per gram of food they consumed. Researchers found that greater reductions in energy density were tied to lower calorie intake and greater weight loss, despite the absence of any instructions to eat less.
"This helps answer a question people often have about plant-based eating: How can you lose weight without counting calories or going hungry?" said Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine and lead author. "The answer is energy density. Plant foods are rich in water and fiber, so you can fill your plate, feel full, and still take in fewer calories."
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