Macro partitioning
Adopting a plant-based vegan diet for 16 weeks significantly reduces body weight, fat mass, and insulin resistance (HOMA-IR) in overweight individuals compared to maintaining a standard omnivorous diet.
Switch to a whole-food, plant-based diet (vegetables, grains, legumes, fruits) with minimal added oils for 16 weeks. You do not need to count calories strictly, but focus on replacing animal proteins with plant sources. This approach has been shown to significantly reduce body weight and improve insulin resistance in overweight adults.
The plant-based vegan diet proved to be superior to the control diet in improving body weight, fat mass, and insulin resistance markers. Only the vegan group showed significant reductions in body weight (treatment effect −6.5 [95% CI −8.9 to −4.1] kg; Gxt, p < 0.001), fat mass (treatment effect −4.3 [95% CI −5.4 to −3.2] kg; Gxt, p < 0.001), and HOMA-IR (treatment effect −1.0 [95% CI −1.2 to −0.8]; Gxt, p = 0.004).
Why this rating
Randomized clinical trial with a control group, though open-label and relatively short duration (16 weeks).
Source
A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein
Hana Kahleová et al. · Nutrition and Diabetes · 2018
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