There are many benefits to eating a plant-based diet, from reducing the risk of any serious illness to saving the planet. But now there is also an increasing amount of evidence that a plant-based diet will help you lose weight and also be healthy, as plant-based foods are rich in nutrients, antioxidants and fiber and contain little saturated fat. Now there is a new study that can add to this: that plant-based diets are more effective for long-term weight loss than the keto diet. Published in the journal Physical Medicine, the study, “Effect of a vegetable, low-fat diet versus an animal-based, ketogenic diet”, investigated the difference between a plant-based, low-fat diet and an animal-based, low-carbohydrate diet. see how each has affected weight loss.
New study compares plant diets with keto diets
The study was conducted by researchers from the National Institute of Diabetes and Digestive and Kidney Diseases. The study followed 20 adults without diabetes for four consecutive tracks in the NIH Clinical Center’s Metabolic Clinical Research Unit. They provided three meals and snacks daily and the 11 men and 9 women to eat as much as they wanted. For two weeks, they received the plant-based, low-fat diet or the low-carbohydrate animal-based keto diet, and after two weeks, they switched to the alternative diet for two weeks.
While both diets led to weight loss, the plant-based diet allowed participants to eat more calories per day and see a “significant loss of body fat,” which the keto diet did not share. The plant-based dieters were as satisfied and satiated as the keto dieters. All in all, they ate more and lost more body fat than when they were placed on the keto plan.
‘It is suspected that high fat foods result in excessive calorie intake because they contain many calories per bite. Alternatively, carbohydrate-rich foods can cause a large swing in blood glucose and insulin that can increase hunger and lead to overeating, ” said Kevin Hall, Ph.D., lead author of the study. “Our study was designed to determine whether carbohydrate or fat diets result in more calorie intake.” Scientists then compare the results of these diets on calorie intake, hormone levels, weight and other factors.
Low-fat plant-based diet leads to fewer calories consumed
The researchers found that those on a low-fat plant-based diet consumed 550 to 700 fewer calories a day than when they ate the low-carbohydrate keto diet. Although they ate significantly fewer calories on the plant-based, low-fat diet, study participants reported no differences in hunger, enjoyment of meals, or fullness between the two diets. In addition, participants lost weight during both of these dietary approaches, but only the plant-based, low-fat diet resulted in a significant loss of body fat. Future research will need to be done to see how these results are put together over a longer period of time.
Ashley Shaw, a registered dietitian for Preg Appetit !, who is not related to the research, broke down these findings for us, saying: ‘Animal-based, high-fat diets are very popular for weight loss (ie keto, paleo) so it is positive news for those who are vegan or vegetarian, or just want a more plant-based lifestyle and also want to lose weight. She did note that although the plant-based diet led to greater loss of body fat compared to the animal-based keto diet, those on the plant-based diet had less stable blood sugar.
The study found that there were several other benefits to eating plant-based products besides weight loss. “Those who consume the plant-based diet may consume larger portions because the food contains fewer calories per gram of food compared to the animal-based foods,” Shaw said. He also noted that the plant-based diet contains a lot more fiber, which helps keep your appetite away. “This means that although those who eat this diet may eat more because it contains fewer calories, they are likely to eat smaller portions,” she added. Eating a high-fiber diet of fruits, vegetables, grains and beans is also associated with a variety of positive health outcomes, including a reduced risk of cardiovascular disease and cancer. (Read this article for more information on fiber and its health benefits.)
A whole food, vegetable, is also linked to weight loss
Apart from the latest study, there are many reasons that experts believe that veganism can promote weight loss. ” A vegan diet is rich in heart-healthy fats and fiber, which together can be extremely beneficial for weight loss. Polyunsaturated fats actually help the body metabolize fat for energy, while fiber makes you feel fuller faster and stays satisfied longer after a meal. This means that smaller portions are far advanced, and that fewer calories are consumed, ‘Shaw said, adding that everyone is different, and for some a higher fat diet is better for losing weight, while others have a higher carbohydrate or need higher protein diets. .
‘What I like about this study is that it offers vegans / vegetarians an option, as most plant foods contain more carbohydrates. This proves that keto is not the only option for weight loss, and may not even be a good option for those who have animal-based foods, ‘Shaw added. One important caveat: this study was designed in a strictly controlled laboratory environment: ‘An important factor in this study was that the consumed food (whether plant or animal based) was minimally processed, something that could not be so easily achieved outside a controlled environment, ‘she said, emphasizing – on the plus side – that many plant-based people are more likely to eat foods that are generally minimally processed and healthier than those on a standard American diet. .
As Michele Sidorenkov, RDN warns, there are definitely some carbohydrate, vegan diets that are unhealthy and can lead to weight gain. “I heard of the term ‘junk food vegan’, it’s someone who consumes a lot of processed, packaged vegan foods, such as cookies and frozen snacks,” she said. ‘While a junk food vegan may fit into the category of eating vegan vegan meals, they will not gain the same weight loss or satiety as described in the research study. , and it does not all lead to weight loss. ”
Despite the possibility of unhealthy adaptation of a plant-based regime, as with any diet, Sidorenkov gives vegan eating the green light when it comes to dieting. ‘Personally, I feel that a vegan diet can be beneficial for someone trying to lose weight if the diet is sustainable, the person feels satisfied and not deprived, and that includes the right amounts of plant-based proteins, carbohydrates. , and healthy fats in every meal, ”she explained.
Example of a meal plan for a low-fat vegetable diet
Shaw recommends the following for an example of what a nutritious day of plant-eating can look like on a plant-based, low-fat diet.
Breakfast: Tropical smoothie with frozen pieces of mango and pineapple, banana, baby spinach, hemp hearts and nut milk. (We love this refreshing recipe for mango and banana smoothie.)
Lunch: Germinated multigrain bread with nut butter and strawberry slices sprinkled with chia seeds
Dinner: Homemade burrito bowl with black beans and brown rice with Tex-Mex spices over a salad covered with avocado, tomato, onion, jalapeño and salsa.
Snacks: Peanut butter or almond butter with apple slices; hummus with carrot and celery sticks; guacamole and pepper strips.
In short: to go over and hold off, switch to a plant diet with lots of foods like vegetables, fruits, whole grains, legumes, nuts and seeds.