There are a number of benefits to eating a plant-based diet, from reducing the risk of all serious illnesses to helping to save the planet. But now there is also growing evidence that a plant-based diet will help you lose weight and also be healthy, since plant foods are rich in nutrients, antioxidants and fiber and are low in saturated fat. Now, there is a new study to be added to this: that plant-based diets are more effective for long-term weight loss than the ketone diet. Published in the newspaper Nature Medicine, the study “Effect of a low-fat plant-based diet versus an animal-based ketogenic diet” investigated the difference between a low-fat plant-based diet and a low-carbohydrate diet based on in animals see how each one impacted weight loss.
New study compares plant-based diets to keto diets
Conducted by researchers from the National Institute of Diabetes and Digestive and Kidney Diseases, the study followed 20 adults without diabetes for four continuous weeks at the NIH Clinical Center’s Metabolic Clinical Research Unit, providing them with three meals and snacks daily and allowing 11 men and 9 women to eat as much as they wanted. For two weeks, they were given either the low-fat, vegetable-based diet or the low-carb, animal-based ketone 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 a day and see “significant loss of body fat”, which the ketone diet did not share. Those on a plant-based diet were as satisfied and satisfied as those on a keto diet. So, in general, they ate more and lost more body fat than when they were submitted to the ketone plan.
“Fat-rich foods are believed to result in excessive calorie intake because they have too many calories per bite. Alternatively, carbohydrate-rich foods can cause large fluctuations in blood glucose and insulin that can increase hunger and lead to overeating, ”said senior NIDDK investigator Kevin Hall, Ph.D., lead author of the study. “Our study was designed to determine whether diets high in carbohydrates or fats result in higher calorie intake.” The scientists then compared the results of these diets on calorie intake, hormone levels, weight and other factors.
Low-fat, plant-based diet leads to less calorie consumption
The researchers found that those on a low-fat, plant-based diet consumed 550 to 700 fewer calories per day than when on the low-carb keto diet. Despite eating substantially less calories on a low-fat, plant-based diet, “study participants reported no differences in hunger, meal pleasure or satiety between the two diets. In addition, participants lost weight during both dietary approaches, but only the low-fat, plant-based diet “led to significant loss of body fat”. Future research would need to be conducted to see how these results have accumulated over a long period of time.
Ashley Shaw, a registered dietitian for Preg Appetit !, who was not associated with the research, analyzed these findings for us, saying “Currently, animal-based high-fat diets are very popular for weight loss (ie keto, paleo) ) so this 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 noted, however, that although the plant-based diet led to a greater loss of body fat when compared to the keto diet of animal origin, those on a plant-based diet had less stable blood sugar.
The study found that there were several other benefits to eating plant-based, in addition to weight loss. “Those who consume the plant-based diet can consume larger portions because the foods have less calories per gram compared to foods of animal origin,” said Shaw, also noting that the plant-based diet contained much more fiber, the which helps keep your appetite under control. “This means that while those who follow this diet may eat more because it is lower in calories, they are more likely to eat smaller portions,” she added. Eating a high-fiber diet with fruits, vegetables, grains and beans is also linked to a variety of positive health outcomes, including reducing the risk of cardiovascular disease and cancer. (For more information about fibers and their health benefits, see this article.)
Whole, plant-based foods are also linked to weight loss
In addition to the latest study, there are many reasons why experts believe that becoming vegan can help promote weight loss. “A vegan diet is rich in fiber and heart-healthy fats, which together can be extremely beneficial for weight loss. Polyunsaturated fats really help the body metabolize fat for energy, while fiber makes you feel more satiated faster and is fuller after a meal. That means smaller portions go a long way and less calories are consumed, ”said Shaw, adding that everyone is different and, for some, a high-fat diet is better for weight loss, while others may need a high-carbohydrate diet. or proteins.
“What I like about this study is that it gives vegans / vegetarians an option, since most plant foods are high in carbohydrates. This proves that the keto is not the only option for weight loss, and may not even be a good option for those who consume animal foods, ”continued Shaw. An important caveat, this study was carried out in a tightly controlled laboratory environment: “A major factor in this study was that the food consumed (whether vegetable or animal) was minimally processed, something that is not so easy to achieve outside a controlled environment. ”She said, noting – on the positive side – that many who adhere to plant-based diets are more likely to eat minimally processed and healthier foods in general than those who follow the standard American diet.
As Michele Sidorenkov, RDN, warns, 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 means someone who consumes a lot of packaged and processed vegan foods, like cookies and frozen snacks,” she said. “While a junk food vegan may fall into the category of eating high-carb vegan meals, they won’t experience the same weight loss or satiety as described in the research study … There are many ways for someone to eat a vegan diet high in carbohydrates, and not all of them result in weight loss. “
Despite the potential for unhealthy adaptation of a plant-based diet, as with any diet, Sidorenkov gives vegans the green light when it comes to losing weight. “Personally, I feel that a vegan diet can be beneficial for someone who is trying to lose weight if the diet is sustainable, if the person feels satisfied and not deprived and if it includes adequate amounts of vegetable proteins, carbohydrates, and healthy fats at every meal, ”she explained.
Sample meal plan for a low-fat diet
For an example of what a nutritious plant-based day can be like, followed by a low-fat plant-based diet, Shaw recommends the following:
Breakfast: Tropical smoothie with frozen pieces of mango and pineapple, banana, baby spinach, hemp hearts and nut milk of your choice. (We love this refreshing recipe for mango and banana juice.)
Lunch: Multi-grain bread sprouted with nut butter and strawberry slices sprinkled with chia seeds
Dinner: Bowl of homemade burrito with black beans and brown rice with Tex-Mex spices on a bed of lettuce covered with avocado, tomato, onion, jalapeño and sauce.
Snacks: Peanut butter or almond butter with apple slices; hummus with carrots and celery sticks; strips of guacamole and peppers.
Conclusion: To lose weight and keep it low, switch to a plant-based diet rich in whole foods, such as vegetables, fruits, whole grains, legumes, nuts and seeds.