Macro partitioning
Adhering to a low-fat, plant-based, high-carbohydrate diet for 16 weeks significantly reduces body weight, fat mass, and insulin resistance (HOMA-IR) in overweight individuals compared to maintaining a habitual diet.
To lose weight and improve insulin sensitivity, try a low-fat vegan diet for 16 weeks. Focus on vegetables, grains, legumes, and fruits. Keep fat intake low (20-30g per day) by avoiding added oils and animal products. You do not need to count calories or restrict carbohydrates; in fact, higher carbohydrate intake in this context is linked to greater weight loss. Attend weekly cooking classes if available to learn how to prepare these meals.
Weight decreased significantly in the vegan group (treatment effect −6.5 [95% CI −8.9 to −4.1] kg; Gxt, p < 0.001). Fat mass was reduced in the vegan group (treatment effect −4.3 [95% CI −5.4 to −3.2] kg; Gxt, p < 0.001). HOMA-IR was reduced significantly in the vegan group (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 self-reported dietary data introduces some bias.
Source
A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates
Hana Kahleová et al. · Nutrients · 2018
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