Mixed
Adherence to a low-fat vegan diet for 16 weeks significantly reduces body weight, fat mass, and visceral fat while improving insulin sensitivity in overweight adults, mediated by specific shifts in gut microbiota composition.
To lose weight and improve insulin sensitivity, switch to a whole-food, plant-based diet that excludes all animal products and added oils, keeping daily fat intake between 20-30 grams. Ensure you take 500 mcg of Vitamin B12 daily. This approach was shown to reduce body weight by nearly 6 kg and visceral fat significantly over 16 weeks in overweight adults.
Body weight decreased in the vegan group (treatment effect −5.9 kg [95% CI, −7.0 to −4.9 kg]; p < 0.001), mainly due to a reduction in fat mass (−3.9 kg [95% CI, −4.6 to −3.1 kg]; p < 0.001) and in visceral fat (−240 cm3 [95% CI, −345 to −135 kg]; p < 0.001). PREDIcted M, insulin sensitivity index (PREDIM) increased in the vegan group (treatment effect +0.83 [95% CI, +0.48 to +1.2]; p < 0.001).
Why this rating
Randomized clinical trial with a control group, though open-label and relatively short duration (16 weeks).
Source
Effects of a Low-Fat Vegan Diet on Gut Microbiota in Overweight Individuals and Relationships with Body Weight, Body Composition, and Insulin Sensitivity. A Randomized Clinical Trial
Hana Kahleová et al. · Nutrients · 2020
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →