Research
Macro partitioning
Increased intake of total and insoluble fiber, as part of a plant-based diet, is negatively correlated with reductions in BMI, fat mass, and visceral fat volume.
Increase your intake of total and insoluble fiber by eating more whole grains, legumes, vegetables, and fruits. This is associated with greater reductions in body fat and visceral fat. Ensure you drink enough water to help your digestive system adjust to the higher fiber intake.
GoodSupportsHIGH confidence
Changes in consumption of total and insoluble fiber correlated negatively with changes in BMI (r = −0.43, p < 0.001; and r = −0.46, p < 0.001, respectively), fat mass (r = −0.42, p < 0.001; and r = −0.46, p < 0.001, respectively), and volume of visceral fat (r = −0.29, p = 0.03; and r = −0.32, p = 0.01, respectively).
Why this rating
Randomized clinical trial with regression analysis controlling for energy intake.
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
DOI 10.3390/nu10091302
rct · n=75Cited 67×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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