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Low-fat vegan diet outperforms Mediterranean diet in weight loss
Last reviewed: 02.07.2025
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According to a new study published in the journal Frontiers in Nutrition by the Association of Physicians for Responsible Medicine, eating a low-fat vegan diet reduced levels of harmful inflammatory dietary compounds called advanced glycation end products (AGEs) by 73%, compared to no change on a Mediterranean diet. The reduction in AGEs on the vegan diet was also accompanied by an average weight loss of 13 pounds (about 5.9 kg), while there was no change in weight on the Mediterranean diet.
The reduction in dietary AGEs on a low-fat vegan diet was primarily due to the elimination of meat (41%), minimization of added fat intake (27%), and avoidance of dairy products (14%).
“This study helps dispel the myth that the Mediterranean diet is the best for weight loss. Choosing a low-fat vegan diet that eliminates dairy and butter, which are common in the Mediterranean diet, helps reduce the intake of harmful advanced glycation end products, leading to significant weight loss,” said Dr. Hana Kahleova, lead author of the study and director of clinical research at the Physicians for Responsible Medicine Association.
AGEs can be ingested through food, and animal products tend to contain more AGEs than plant foods. High-heat, dry cooking, such as grilling, leads to significant formation of AGEs, especially in animal products that are also high in fat. High levels of AGEs in the body can contribute to insulin resistance, which can lead to weight gain. AGEs are also associated with inflammation and oxidative stress, which contribute to chronic diseases such as cardiovascular disease and type 2 diabetes.
The new study is a secondary analysis of a previous study by the Physicians Association comparing a low-fat vegan diet with a Mediterranean diet. In the study, participants were randomly assigned to either a low-fat vegan diet consisting of fruits, vegetables, grains and legumes, or a Mediterranean diet that included fruits, vegetables, legumes, fish, low-fat dairy and extra virgin olive oil for 16 weeks. There was no calorie restriction in either regimen. Participants then returned to their original diets for four weeks before switching to the other group for an additional 16 weeks. AGE levels in the food were calculated from self-consumption data, and each food was assigned an AGE score using a published AGE content database.
“Our study shows that it is possible to lose weight through proper nutrition by following a low-fat vegan diet rich in fruits, vegetables, grains and legumes, and low in AGEs,” adds Dr. Kahleova. “It’s a simple and delicious way to maintain a healthy weight and fight chronic disease.”