Macro partitioning
Ad libitum consumption of diets low in fat (20-25% energy) and high in complex carbohydrates and protein prevents weight gain in normal-weight subjects and causes spontaneous weight loss (3-4 kg) in overweight subjects.
To lose weight without counting calories, switch to a diet where fat provides only 20-25% of your energy (higher if you are very active) and fill the rest with complex carbohydrates and protein. This approach leverages satiety signals to naturally reduce intake, leading to a modest but consistent weight loss of 3-4 kg in overweight individuals over several months.
Ad libitum consumption of diets low in fat and high in protein and complex carbohydrates, with a low glycaemic index, contributes to the prevention of weight gain in normal weight subjects. It also causes a spontaneous weight loss of 3–4 kg in overweight subjects, and has beneficial effects on risk factors for diabetes and CVD.
Why this rating
Supported by meta-analyses of randomized controlled trials (RCTs) and systematic reviews cited in the text.
Source
Healthy lifestyles in Europe: prevention of obesity and type II diabetes by diet and physical activity
Arne Astrup · Public Health Nutrition · 2001
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