New Research Suggests a Low-Fat Vegan Diet May Be More Effective for Weight Loss Than the Mediterranean Diet, Despite Including "Unhealthy" Foods.
A recent study has found that a low-fat vegan diet may be more effective for weight loss than the traditional Mediterranean diet, despite including some so-called "unhealthy" foods like refined grains and potatoes. The research suggests that even when plant-based diets include less-than-ideal foods, they can still lead to better outcomes for insulin sensitivity, cholesterol levels, and body composition.
In the study, 62 overweight adults were randomly assigned to follow one of two diets: a Mediterranean diet featuring fruits, vegetables, legumes, fish, low-fat dairy, and extra-virgin olive oil, or a low-fat vegan diet consisting of fruits, vegetables, grains, beans, and other plant-based foods. The participants took turns following each diet for 16 weeks, with a four-week break in between.
By the end of the study, researchers found that the vegan diet was more effective for weight loss than the Mediterranean approach, despite including some "unhealthy" foods like refined grains and potatoes. The vegan diet also led to better outcomes for insulin sensitivity and cholesterol levels, as well as more favorable changes in body composition.
So, what makes a plant-based diet so effective? According to the researchers, many plant-based foods are high in fiber and have a low energy density, meaning they contain fewer calories per gram. This allows you to eat larger, more satisfying portions without consuming excess calories, which can support weight loss.
For example, most vegetables are very low in calories, so you can enjoy a big plate and still stay within your calorie goals. In contrast, nuts and oils have a high energy density, meaning even small portions contain many calories and can make it easier to overeat.
The researchers also reported that many foods in the vegan diet can stimulate the body's production of glucagon-like peptide-1 (GLP-1), a hormone that triggers insulin release from the pancreas, slows digestion, and signals to the brain that you are full. This is similar to how weight-loss drugs like Ozempic and Wegovy work.
Overall, the study suggests that even when plant-based diets include some "unhealthy" foods, they can still lead to better outcomes for weight loss and overall health.
A recent study has found that a low-fat vegan diet may be more effective for weight loss than the traditional Mediterranean diet, despite including some so-called "unhealthy" foods like refined grains and potatoes. The research suggests that even when plant-based diets include less-than-ideal foods, they can still lead to better outcomes for insulin sensitivity, cholesterol levels, and body composition.
In the study, 62 overweight adults were randomly assigned to follow one of two diets: a Mediterranean diet featuring fruits, vegetables, legumes, fish, low-fat dairy, and extra-virgin olive oil, or a low-fat vegan diet consisting of fruits, vegetables, grains, beans, and other plant-based foods. The participants took turns following each diet for 16 weeks, with a four-week break in between.
By the end of the study, researchers found that the vegan diet was more effective for weight loss than the Mediterranean approach, despite including some "unhealthy" foods like refined grains and potatoes. The vegan diet also led to better outcomes for insulin sensitivity and cholesterol levels, as well as more favorable changes in body composition.
So, what makes a plant-based diet so effective? According to the researchers, many plant-based foods are high in fiber and have a low energy density, meaning they contain fewer calories per gram. This allows you to eat larger, more satisfying portions without consuming excess calories, which can support weight loss.
For example, most vegetables are very low in calories, so you can enjoy a big plate and still stay within your calorie goals. In contrast, nuts and oils have a high energy density, meaning even small portions contain many calories and can make it easier to overeat.
The researchers also reported that many foods in the vegan diet can stimulate the body's production of glucagon-like peptide-1 (GLP-1), a hormone that triggers insulin release from the pancreas, slows digestion, and signals to the brain that you are full. This is similar to how weight-loss drugs like Ozempic and Wegovy work.
Overall, the study suggests that even when plant-based diets include some "unhealthy" foods, they can still lead to better outcomes for weight loss and overall health.
! who knew vegan diets could be more effective than Mediterranean diets? 
I mean, yeah refined grains and potatoes aren't the healthiest options, but it's all about balance, right? 
as long as you're eating a variety of fruits, veggies, and whole grains, those "unhealthy" foods won't ruin everything. 
let's be real, who doesn't love a big plate of steamed broccoli? 
#plantbasedwinning #weightlosshacks #foodie
. Like, have u ever had a big plate of broccoli? It's literally zero calories lol 
. And then there's the fiber 
, which helps keep u full for longer. I was surprised 2 hear that vegan diets can even lower ur cholesterol levels 
. The Mediterranean diet is all about eating fish & dairy, but like, who needs all that saturated fat? 
. I'm def gonna try this out in my next semester break and see how it goes 
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. I worry that if this type of diet becomes more popular, it could lead to some negative consequences down the line 
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. The fact that many veggies are low in calories and high in fiber makes a lot of sense 
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I'm not saying it can't work but I'm still sticking to my Mediterranean diet, too much processed plant-based stuff isn't doing me any favors. But hey, if you're into it, go vegan and crush those calories! One thing that got me though is the part about GLP-1 hormone, that's some fancy science right there... so basically, eating veggies makes your brain think you're full? 
Plus, the fact that a vegan diet can stimulate GLP-1 production is like a magic trick – it's like they're saying "just add water and it'll make you thin" 
. Anyway, kudos to the researchers for proving it all works out in the end! 
! Low-fat vegan diets are defo on point for weight loss 
Can't wait to try this out myself and share my progress with you guys 
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. I'm not saying the Mediterranean diet isn't good for u, but vegan all the way for me 
️. Maybe we've been misjudging plant-based diets for too long?
! I mean, who doesn't love a good vegan meal? But seriously, it's pretty cool to see that a low-fat vegan diet can be more effective than the Mediterranean diet for weight loss, even with some "unhealthy" foods thrown in. The fact that fiber-rich plant-based foods can help you feel full and satisfied without consuming excess calories is genius