Energy balance
Ad libitum low-fat diets (<30% energy from fat) produce significant weight loss (3-4 kg) in overweight individuals through spontaneous reduction in energy intake, with efficacy positively correlated with the magnitude of fat reduction and initial body weight.
To lose weight without counting calories, reduce the percentage of energy from fat to below 30%. Focus on volume and lower energy density. The more you reduce fat, the more weight you tend to lose, especially if you are overweight. Be aware that sticking to this is hard in a high-fat food environment, but those who succeed lose significantly more weight.
Four meta-analyses of weight change occurring on ad libitum low-fat diets in intervention trials consistently demonstrate a highly significant weight loss of 3—4 kg in normal-weight and overweight subjects (P< 0-001). The analyses also find a dose-response relationship, i.e. the reduction in percentage energy as fat is positively associated with weight loss.
Why this rating
Based on four meta-analyses of randomized controlled trials, categorized as 'A' evidence.
Source
Low-fat diets and energy balance: how does the evidence stand in 2002?
Arne Astrup et al. · Proceedings of The Nutrition Society · 2002
DOI 10.1079/pns2002149
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