When overweight people eat a low-fat vegan diet for 4 months, they eat way more fruits, veggies, beans, and whole grains—and much less meat, dairy, eggs, and added oils.

People who switch to a low-fat vegan diet for 4 months eat healthier overall, and this healthier eating is linked to losing weight, losing body fat, and improving blood sugar control.

Cutting down on fats—especially added fats—in your diet for 4 months helps you lose body fat, even if you’re not eating fewer calories overall.

When overweight people eat more beans and less meat for 4 months, they tend to lose more weight—especially if they eat lots of beans.

Switching to a low-fat vegan diet for 4 months helps your body use insulin better, which can lower your risk of type 2 diabetes—even if you don’t lose much weight.

People who choose to eat very little carbs and lots of fat tend to have worse eating habits than vegans, vegetarians, and regular meat-eaters—mainly because they eat fewer whole grains, fruits, and healthy fats.