If losing weight is one of your goals for 2021, consider a low-fat vegan diet. A new study published Feb. 5 by the Physicians Committee for Responsible Medicine in the United States Journal of the American College of Nutrition showed that eating a low-fat vegan diet was, too Lake effective for weight loss than the Mediterranean diet, which is generally 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 vegan diet, eating vegetables, fruits, whole grains, and legumes, while limiting vegetable fats such as oil, avocado, nuts, seeds, and coconut. The other half followed the Mediterranean diet, which is also full of vegetables, fruits and whole grains, as well as olive oil and a moderate amount of fish and chicken. Neither group had calorie restrictions.
After the 16 weeks, the participants returned to their original diet for four weeks and then followed the opposite diet for an additional 16 weeks.
The study found that eating a low-fat vegan diet had better results in 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 an average of 7.5 pounds of fat.
While many experts consider the Mediterranean diet to be one of the best ways to lose weight, the study’s author, Neal Barnard, MD, chair of the Physicians Committee, said that the inclusion of fatty fish, dairy products and oils in the diet reason why none of the participants lost weight.
I contacted registered dietitian Susan Macfarlane, MScA, to get her opinion on this study and she explained to POPSUGAR, “In this study, the weight loss can be attributed to a calorie reduction.” The participants who ate the low-fat vegan diet reported that they naturally ate 500 calories less, but their calorie intake did not change while eating the Mediterranean diet.
By eating vegetables, fruits, whole grains, and legumes that are naturally lower in calories than foods containing fat, participants were able to reduce their calorie intake without reducing the volume of the food they ate, Macfarlane said. These types of foods are also high in water and fiber, which increases their satiety, she added, so you can feel full by eating fewer calories. Eating a low-fat vegan diet means you also don’t eat high-calorie processed foods, said Macfarlane, which can easily overeat, leading to weight gain.
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To add my personal opinion, I started following a low-fat, high-carbohydrate vegan diet in July 2020. I already didn’t eat meat or dairy, but did eat eggs, oil, avocado, coconut and tons of seeds and nuts and nut butters. Switching to a low-fat vegan diet offered me so many benefits. As long as I ate enough carbs from starch, consumed no sugar or processed foods or flour, I had more energy for my workouts, got leaner, and once I got used to all the fiber I ate from beans and non-starchy vegetables, my digestion was significantly improved.
It’s important to emphasize that this study refers to a low-fat vegan diet, meaning your diet is 10 to 15 percent fat – not zero fat. Registered dietitian Whitney English Tabaie, MS, warned that consuming zero fats can backfire, as fats make you feel full. She said in an earlier interview, “A person could overeat later to make up for their low-fat meals,” which would then lead to weight gain. Registered dietitian Sarah Rueven, MS, CDN of Rooted Wellness added that not eating enough fat can lead to nutrient deficiencies by not getting enough fat-soluble vitamins (A, D, E and K).
The bottom line is that eating a more complete, plant-based diet is a healthy way to eat, as it encourages someone to eat vitamin and fiber-rich fruits, vegetables and whole grains. But Tabaie said that “eating a balanced diet with moderate amounts of protein, fat and complex carbohydrates at every meal” is essential for optimal health. For a general macro breakdown of meals, registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook, recommends dividing your plate into half a plate of low-carb vegetables, a quarter of a plate of protein, and a quarter of a plate of carbohydrates plus fat. .