Replacing Animal Products With a Plant-Based Diet Leads to Weight Loss, Finds New Analysis (2024)
WASHINGTON, D.C.—Replacing animal products with plant-based foods, whether these were so-called healthful or unhealthful plant-based foods according to the plant-based diet index, is associated with weight loss in overweight adults, reduced cholesterol and fat intake, and increased fiber intake, according to a new analysis by the Physicians Committee for Responsible Medicine published in the European Journal of Clinical Nutrition.
“While a low-fat vegan diet rich in fruits, vegetables, grains, and beans is the gold standard for weight loss and improved health, the good news is that a plant-based diet that eliminates animal products and minimizes the consumption of oil can help with weight loss in people who are overweight,” says study co-author Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine.
The findings are from a secondary analysis of a Physicians Committee study in which 244 overweight adults were randomly assigned to a vegan group that followed a low-fat vegan diet or a control group that made no diet changes for 16 weeks. Calorie intake was not limited for either group, and neither group was given diet quality instructions.
The new analysis assessed the association of a plant-based diet index (PDI), healthful plant-based diet index (hPDI), and unhealthful plant-based diet index (uPDI) with weight loss. The PDI measures adherence to a plant-based diet in general, the hPDI includes more fruits, vegetables, grains, and beans, and the uPDI includes more foods such as refined grains and fruit juices. The scores of all three indexes are higher with increased consumption of plant-based foods and reduced consumption of animal products.
In the analysis, all three scores increased for participants following a vegan diet, which was significantly associated with an average weight loss of about 13 pounds, due primarily to the reduction in fat mass and visceral fat. Increased consumption of whole grains and legumes and reduced consumption of meat, vegetable oil, and sweets in the vegan group was associated with weight loss. There was no change in scores in the control group.
loss. Latest research suggests replacing animal products with vegan alternatives provides multiple health benefits, including weight loss. Switching to a plant-based diet leads to weight loss in overweight individuals.
Plant-based diets can help you lose weight and keep it off because they are packed with fiber, which helps fill you up, without adding extra calories. Aim for 40 grams of fiber a day, which is easy to do when you move vegetables, fruits, whole grains, and beans to the center of your plate.
At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy.
Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.
Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.
While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.
Fiber-rich, gut-friendly foods like legumes, avocados, potatoes and berries could all help reduce visceral fat and opting for at least one vegan meal each day will assist you in ramping up your fiber intake with ease—along with complex carbs, healthy fats and other essential nutrients.
And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. And they have a lower risk of heart disease than nonvegetarians do. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes.
Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.
People who follow a vegan diet don't eat any animal foods, including dairy, eggs, and honey. About 3% of Americans follow a vegan diet. Their reasons for eating this way vary. Some vegans do it to improve their health, as research shows that a plant-based diet could lower the risk of certain diseases.
Due to insufficient time spent on the subject of nutrition, many doctors believe that you cannot get enough protein on a plant-based diet, and that you are at risk of becoming iron and calcium deficient.
"Many vegan alternatives (quinoa, beans, and lentils) actually contain more grams of carbohydrates than they do protein," said Hyman. Consuming more calories than your body can use, whether it comes from carbohydrates, protein, or fat, results in weight gain over time, she suggested.
After eight weeks, the group consuming the vegan diet showed lower insulin, decreased weight, and reduced levels of lipoprotein cholesterol, a protein associated with heart disease and stroke.
Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week! In theory, you can lose up to 63 pounds in a year. However, the amount you lose depends on several factors.
Most people who switch to a plant-based diet meal plan for weight loss see results within weeks, but occasionally results aren't as dramatic as dieters hope.
"Many vegan alternatives (quinoa, beans, and lentils) actually contain more grams of carbohydrates than they do protein," said Hyman. Consuming more calories than your body can use, whether it comes from carbohydrates, protein, or fat, results in weight gain over time, she suggested.
“The take-home message is that a plant-based diet can help you lose weight without counting calories and without ramping up your exercise routine,” says Neal Barnard, M.D., lead author of the study, president of the Physicians Committee, and an adjunct associate professor of medicine at the George Washington University ...
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