Two new studies have revealed that making small changes to your diet can have a significant impact on weight loss and overall health. One study compared the effects of a low-fat vegan diet to a Mediterranean diet and found that the vegan diet resulted in more weight loss, improved insulin sensitivity, lowered cholesterol, and more favorable changes in body composition. Surprisingly, even when the vegan group consumed so-called unhealthy plant-based foods like refined grains and potatoes, they still experienced greater weight loss.

Another study focused on reducing the intake of ultra-processed foods and found that participants naturally consumed fewer calories, lost body fat, improved insulin sensitivity, and saw positive changes in inflammation and hormone markers. Both studies highlight the importance of focusing on the basics of diet, such as consuming fewer animal products and ultra-processed foods, and increasing intake of whole, plant-based foods. These small, simple changes can have a significant impact on overall health, even without having to meticulously track every nutrient consumed.