Vegetable-based diet surpasses Mediterranean diet for weight loss, study found

A low-fat, plant-based diet is superior in achieving weight loss when compared to a standard Mediterranean diet, according to a study recently published in Journal of the American College of Nutrition. The randomized crossover study was conducted by researchers from the Physicians Committee for Responsible Medicine (PCRM) – a group of 12,000 physicians. For the study, overweight participants with no history of diabetes were divided into two groups: one who followed a low-fat vegetable-based diet and another who followed the Mediterranean diet (structured around the PREDIMED protocol, which concentrates on fruits, vegetables, vegetables, fish, low fat dairy products and extra virgin olive oil, limiting or avoiding red meat and saturated fats). Participants in each group followed their assigned diets without limiting calories for 16 weeks, with no change in exercise or medication routines. As part of the crossover project, participants then returned to their basic diets for a four-week washout period before moving on to the opposite group for another 16 weeks.

“While many people think of the Mediterranean diet as one of the best ways to lose weight, the diet actually crashed and burned when we put it to the test,” said study author Neal Barnard, MD, president of PCRM. “In a randomized, controlled trial, the Mediterranean diet did not cause any weight loss. The problem seems to be the inclusion of fatty fish, dairy products and oils. In contrast, a low-fat vegan diet caused significant and consistent weight loss. “

Plant-based weight loss

The study found that participants lost an average of approximately 13 pounds with the vegan diet, compared to no average change in the Mediterranean diet. Participants lost an average of 7.5 pounds of fat mass and reduced their visceral fat by 315 cm3 on a plant-based diet. A plant-based diet also reduced total and LDL cholesterol levels by 18.7 mg / dL and 15.3 mg / dL, respectively. Participants lowered blood pressure on both diets, with the Mediterranean diet (6.0 mm Hg compared to 3.2 mm Hg on the vegan diet) scoring slightly higher on this metric.

“Previous studies have suggested that Mediterranean and vegan diets improve body weight and cardiometabolic risk factors, but until now, their relative effectiveness has not been compared in a randomized trial,” study author Hana Kahleova, MD, Ph.D ., director of clinical research for PCRM, said. “We decided to test diets face to face and found that a vegan diet is more effective in improving health markers and increasing weight loss.”

The researchers propose that the plant-based diet leads to weight loss due to reduced calorie intake, increased fiber intake, decreased fat consumption and decreased saturated fat consumption. “Whether your goal is to lose weight or stay healthy in 2021, choosing a plant-based diet is a great way to achieve your resolution,” said Kahleova.