If weight loss is one of your goals for 2022, you may want to consider a low-fat vegan diet. A new study was published on February 5 before Physicians Committee for Responsible Medicine In the Journal of the American College of Nutrition Showed that It was actually eating a low-fat vegan diet More Effective for losing weight Manal Mediterranean dietWhich is often ranked as the best weight loss diet. Are you surprised
The two diets were compared in a 36-week trial. For 16 weeks, half of the participants were randomly assigned to A low-fat vegetarian dietEat vegetables, fruits, whole grains and legumes while limiting vegetable fats like oil, avocados, nuts, seeds and coconut. The other half follow the Mediterranean diet, which is also filled with vegetables, fruits and whole grains, but includes olive oil and a moderate amount of fish and chicken. Neither group had caloric restrictions.
After 16 weeks, the participants returned to their original diets for four weeks, and then followed the opposite diet for another 16 weeks.
The study showed that a low-fat vegan diet had better results for weight loss, cholesterol levels, and improved body composition and insulin sensitivity. Participants who followed the Mediterranean diet lost no weight, but those who followed a low-fat vegan diet lost an average of 13.2 pounds, including 7.5 pounds of fat on average.
While many experts believe the Mediterranean diet is one of the best ways to lose weight, study author Neil Barnard, chair of the Physicians’ Committee, said that including the diet of fatty fish, dairy products and oils appears to be the best. The reason why none of the participants lost weight.
I contacted a registered dietitian Susan MacFarlaneFor her opinion on this study, she explained to Bob Sugar, “In this study, weight loss can be attributed to reduced caloric intake.” Participants who ate a low-fat vegetarian diet reported that they would naturally eat 500 calories less, but the calories they ate did not change while eating the Mediterranean diet.
MacFarlane said that eating vegetables, fruits, whole grains and legumes that have naturally fewer calories than foods that contain fat allowed participants to reduce the amount of calories they consumed without reducing the amount of food they ate. She added that these types of foods also contain a high percentage of water and fiber, which promotes a feeling of satiety, so you feel full when you eat fewer calories MacFarlane said that following a low-fat vegetarian diet also means that you do not eat processed foods high in calories, which facilitate Eat them excessively, which leads to weight gain.
To add my personal point of view, I started following a low-fat, high-carb vegetarian diet in July 2020. I wasn’t really eating meat or dairy, but I was eating eggs, oil, avocados, coconut, and tons of seeds, nuts and nut butter. Switch to The low-fat vegan diet provided me with many benefits. As long as you are Eat enough carbohydrates from starchesI don’t consume sugar, processed foods or flour, I had more energy for my workouts, I became less fat, and once I got used to all the fiber I ate from beans and non-starchy vegetables, digestion improved significantly.
It’s important to emphasize that this study refers to a low-fat vegetarian diet, which means that your diet consists of 10 to 15 percent of fat – not zero fat. Registered Dietitian Whitney English FollowersMS warned, that not eating any fats can be counterproductive, as fats give you a feeling of satiety. “Someone may end up overeating later to make up for their low-fat meals,” she said in a previous interview, which would then lead to weight gain. Registered Dietitian Sarah Ruffin, MS, CDN from Roots Wellness He added that not eating enough fat can lead to nutrient deficiencies as a result of not getting enough fat-soluble vitamins (A, D, E, and K).
The bottom line is that eating a whole plant-based diet is a healthy way to eat, as it encourages a person to eat fruits rich in vitamins, fiber, vegetables and whole grains. But Natural said that “a balanced diet with moderate amounts of protein, fats and complex carbohydrates at every meal” is essential for optimal health. For a comprehensive overview of the meals, registered dietitian Leslie Langevin, MS, author Anti-Inflammatory Cookbook She recommends dividing your plate into half of a low-carb vegetable plate, a quarter of a protein bar, and a quarter of a carbohydrate plate plus fat.