{
  "id": 1744410,
  "title": "People Lost Weight Without Restricting Food on This One Diet, Study Finds",
  "url": "https://urgent.news/2026/08/18/people-lost-weight-without-restricting-food-on-this-one-diet-study",
  "topic": "science",
  "section": "Science",
  "published": "2026-08-18T16:01:32.000Z",
  "source": {
    "name": "Newsweek",
    "slug": "newsweek",
    "url": "https://www.newsweek.com/people-lost-weight-without-restricting-food-on-this-one-diet-study-finds-12336823"
  },
  "original_language": "en",
  "account": "Weight loss studies often suggest reducing food intake and portion sizes. However, a new study reveals an alternative method. Published in JAMA Network Open, the research examined adults with overweight who maintained a roughly equal food consumption by weight while shedding pounds. The key factor, researchers claim, lies in the caloric content per bite, known as energy density. The study, led by Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine, involved a 16-week randomized clinical trial of a low-fat vegan diet. Participants were permitted to consume as much food as they desired, without calorie counting or portion restrictions. Kahleova emphasized, \"You don't have to eat less. You can eat more food, feel full, and still lose weight, by choosing foods that are naturally lower in energy density.\"\n\nAccording to Statista data for 2026, approximately 4 percent of the U.S. population adheres to a vegan diet. Registered dietitian Sasha Watkins, not involved in the study, noted the findings do not necessitate veganism. Watkins, head of health at Mindful Chef, stressed the importance of incorporating vegetables, fruits, legumes, and whole grains into meals. These foods are naturally high in fiber, promoting prolonged satiety. The Institute of Medicine (IOM) recommends 19 to 38 grams of fiber per day based on age and sex. However, only about 5 percent of individuals meet these guidelines. Watkins emphasized the need to shift focus from calorie counting to creating balanced plates with increased plant-based foods and fiber, describing it as a \"more sustainable and joyful approach to eating.\"\n\nNeither the experimental nor control groups received calorie targets or portion size limitations. Researchers assessed dietary energy density by dividing daily calorie intake by the total weight of consumed food. Energy density pertains to calories per gram of food. By the study's conclusion, energy density had dropped by around 30 percent among vegan participants, while remaining relatively stable in the control group. Researchers also observed a decline in calorie intake in both groups, with a more significant reduction in the vegan group, averaging 357 calories per day. Notably, the total weight of food consumed remained unchanged, indicating participants continued eating similar quantities despite consuming fewer calories.\n\nEnergy density has long intrigued scientists due to its impact on hunger and calorie consumption. Lower energy density foods typically contain more water and fiber, enabling larger portions with fewer calories. Vegetables, fruits, and legumes exemplify these foods. The vegan group substituted calorie-dense items like meat, dairy, and eggs with plant-based alternatives that provided more volume for fewer calories. This strategy elucidates how plant-based eating can facilitate weight loss without calorie tracking or feeling deprived. Kahleova explained, \"The answer is energy density. Plant foods are rich in water and fiber, allowing you to fill your plate, feel full, and still consume fewer calories.\" The study revealed that greater reductions in energy density correlated with more substantial weight loss, even after accounting for changes in calorie intake. Kahleova concluded, \"This isn't about willpower or smaller portions. It's about choosing foods that naturally deliver fewer calories in each bite. A 30 percent reduction in energy density is a significant shift that would be challenging to achieve and maintain through portion control alone.\" Controlled feeding studies have previously demonstrated that lowering food energy density can promote fullness while reducing overall calorie consumption, making it a sustainable approach to weight management.",
  "summary": "Participants were able to eat as much as they wanted and without being asked to count calories or restrict portions.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}