A 16-week randomized clinical investigation revealed that overweight adults achieved weight loss while adhering to a low-fat vegan diet without a set caloric limit. Published in JAMA Network Open, the research indicated that participants in the vegan group decreased their daily caloric intake by approximately 357 calories, alongside a reduction of about 30% in the energy density of their meals. The subjects maintained a similar volume of food consumption, highlighting that the composition of their diet, rather than smaller portion sizes, was significant. Experts suggest that increasing the intake of vegetables, legumes, fruits, and grains could contribute to lower energy consumption while enhancing satiety.
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