Scientists have found that a low-fat vegan diet can help people lose weight without counting calories or restricting the amount of food they eat. The reason is that plant-based foods contain fewer calories per gram, allowing people to feel full while consuming less energy.
The findings were published in the journal JAMA Network Open.
The clinical trial involved adults who were overweight. For 16 weeks, one group followed a diet consisting of fruits, vegetables, grains, and legumes, while excluding meat, dairy products, and eggs. The control group made no changes to their diet. Participants in both groups were not given any calorie restrictions.
Among people following the plant-based diet, the energy density of their food — the number of calories per gram — decreased by about 30%. At the same time, the overall amount of food they consumed remained virtually unchanged. Participants continued to eat roughly the same volume of food but consumed fewer calories.
On average, people in the vegan group reduced their energy intake by approximately 357 kilocalories per day, which was accompanied by greater weight loss compared with the control group.
According to the study authors, the key factor is the high water and fiber content of plant-based foods. Vegetables, fruits, legumes, and whole grains take up a substantial amount of space on the plate and help maintain a feeling of fullness while containing fewer calories than foods with a high energy density, such as meat, cheese, and eggs.
The researchers note that this approach differs from traditional recommendations based on reducing portion sizes and counting calories. Instead of limiting the amount of food, it focuses on changing its composition.
“It’s not about willpower or smaller portions, but about choosing foods that naturally contain fewer calories per gram,” said lead study author Hana Kahleova.
The researchers believe that reducing the energy density of the diet could become a more sustainable strategy for weight management, as it allows people to eat until they feel full while simultaneously reducing their overall calorie intake.
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