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There are many benefits to eating plant-based foods, from reducing the risk of all major diseases to saving the planet. But now there is also a growing body of evidence that a plant-based diet will help you lose weight and be healthy, as plant-based foods are high in nutrients, antioxidants and fiber and low in saturated fat. Now there’s a new study to add to this: Plant-based diets are more effective for long-term weight loss than the keto diet. Published in the newspaper Nature medicine, the study titled “Effect of a Low-Fat Plant-Based Diet Versus a Ketogenic Animal-Based Diet” investigated the difference between a low-fat plant-based diet and a low-carbohydrate animal diet, to see how each one had an impact on weight loss.
New study compares plant-based diets with keto diets
Conducted by researchers at the National Institute of Diabetes and Digestive and Kidney Diseases, the study followed 20 adults without diabetes for four consecutive weeks in the Metabolic Clinical Research Unit at the NIH Clinical Center, providing them with three meals and snacks. per day and allowing 11 men and 9 women to eat as much as they wanted. For two weeks, they were either given the plant-based, low-fat diet or the animal-based, low-carb keto diet, and then after 2 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 “significant loss of body fat,” which the keto diet did not share. Plant-based dieters were as satisfied and full as the keto dieters. So, overall, they ate more and lose more body fat than when they were put on the keto plan.
“Foods high in fat are thought to cause excessive calorie intake because they contain many calories per bite. Alternatively, foods high in carbohydrates can cause large swings in blood sugar and insulin which can increase hunger and lead to overeating, ”said Kevin Hall, Ph.D., principal investigator of NIDDK, senior author of study. “Our study was designed to determine whether diets high in carbohydrate or fat lead to increased calorie intake.” Scientists then compared the results of these diets on calorie intake, hormone levels, weight, and other factors.
A low fat plant diet leads to fewer calories consumed
Researchers found that those who followed a plant-based low-fat diet consumed between 550 and 700 fewer calories per day than when they followed a low-carb keto diet. Although they ate significantly fewer calories on the plant-based, low-fat diet, “study participants reported no difference in hunger, meal enjoyment, or satiety between the two diets. Additionally, participants lost weight with both of these dietary approaches, but only the plant-based, low-fat diet “led to significant loss of body fat.” Future research will need to be done to see how these results stack up over a longer period.
Ashley Shaw, a Registered Dietitian for Preg Appetit !, who was not associated with the research, analyzed these results for us, saying, “Currently, animal-based and high-fat diets are very popular for women. paleo weight loss), so this is good news for those who are vegans or vegetarians, or just want a more plant-based lifestyle and also want to lose weight. She noted, however, that while the plant-based diet resulted in greater body fat loss compared to the animal-based keto diet, those who followed a plant-based diet had less stable blood sugar levels.
The study found that there were several other benefits to eating plant-based foods beyond weight loss. “Those who consume a plant-based diet might consume larger portions because the foods are lower in calories per gram of food than the animal-based foods,” Shaw said, also noting that the diet Herbal contained a lot more fiber, which helps keep your appetite at bay. “This means that although those who follow this diet may eat more because of its low calorie content, they were actually more likely to eat smaller portions,” she added. A high-fiber diet made from fruits, vegetables, grains and beans is also linked to a variety of positive health outcomes, including a reduced risk of cardiovascular disease and cancer. (For more on fiber and its health benefits, check out this article.)
Plant-Based Complete Food Also Linked To Weight Loss
Beyond the latest study, there are plenty of reasons why experts believe going vegan can help promote weight loss. “A vegan diet is high in heart-healthy fats and fiber, which together can be extremely beneficial for weight loss. Polyunsaturated fat actually helps the body metabolize fat for energy, while fiber allows you to feel full faster and stay satisfied longer after a meal. This means that smaller portions are very helpful and fewer calories are consumed, ”said Shaw, adding that everyone is different and for some, a diet high in fat is better for weight loss while doing so. others may need a diet high in carbohydrates or protein.
“What I like about this study is that it provides an option for vegans / vegetarians, as most plant-based foods are higher in carbohydrates. This proves that keto isn’t the only option for weight loss, and may not even be a good option for those who consume animal foods, ”Shaw continued. One important caveat, this study was designed in a tightly controlled laboratory environment: “A primary factor in this study was that the foods consumed (whether of plant or animal origin) were minimally processed, which did ‘is not as easy to achieve outside of a controlled environment,’ she said, pointing out – on the positive side – that many who adhere to a plant-based diet are more likely to eat minimally processed foods. and healthier overall than those on the standard American diet.
Like Michele Sidorenkov, RDN cautions, there are certainly some high-carb vegan diets that are unhealthy and can lead to weight gain. “I’ve heard of the term ‘vegan junk food,’ which refers to a person who consumes a lot of processed and packaged vegan foods, like cookies and frozen snacks,” she said. “While a junk food vegan might fall into the category of high-carb vegan meals, they won’t achieve the same weight loss or fullness as described in the research study … There are many ways for someone to eat a high carb vegan diet. , and not all of them lead to weight loss.
Despite the potential for unhealthy adaptation from a plant-based diet, as with any diet, Sidorenkov gives the green light to vegan diets when it comes to losing weight. “Personally, I have a feeling that a vegan diet could be beneficial for someone trying to lose weight if the diet is sustainable, if the person feels satisfied and not deprived, and includes the appropriate amounts. vegetable protein, carbohydrate. and healthy fats in every meal, ”she explained.
Sample meal plan for a low-fat vegetable diet
For an example of what a nutritious, plant-based eating day that follows a plant-based, low-fat diet might look like, Shaw recommends the following:
Breakfast: Tropical smoothie with frozen mango and pineapple chunks, banana, baby spinach, hemp hearts and walnut milk of your choice. (We love this refreshing mango banana smoothie recipe.)
Lunch: Sprouted multigrain bread with nut butter and strawberry slices sprinkled with chia seeds
Having dinner: Bowl of homemade burrito with black beans and Tex-Mex brown rice on a bed of lettuce topped 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.
Bottom Line: To lose weight and keep it off, switch to a plant-based diet rich in whole foods like vegetables, fruits, whole grains, legumes, nuts, and seeds.
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