If you want to lose a stone in time for summer – go vegan.
The researchers found, on average, that overweight people who switched to a plant-based diet lost 2 pounds (7.4 kg) in the first three months.
They believe the secret lies in the inability to eat fatty and calorie-dense foods such as cheese and red meat – as well as limiting ready-made meal options.
The study analyzed the results of 11 scientific trials of a plant-based diet and weight loss that included nearly 800 adults with overweight or type 2 diabetes.
Some studies have compared vegetarian diets to typical Western diets, while others have compared them to other primal diets such as the Mediterranean diet.
Vegetarian diets, which ban the consumption of animal products and instead opt for fruits, vegetables, nuts, legumes and seeds, have become widespread in Britain (stock image)
Compared to those who did not change their diet and continued to eat meat and animal products, the vegetarians lost the first 2 pounds (7.4 kg) in 12 weeks.
Compared to other diets, vegetarians lost 9 pounds (4.1 kg).
However, the vegan diet did not significantly outperform these diets in terms of blood sugar or cholesterol levels, with only minor improvements observed.
This rigorous assessment of the best available evidence to date indicates with reasonable certainty that adherence to a vegetarian diet for at least 12 weeks may lead to clinically beneficial weight loss and improved hematology, said lead author Anne-Diet Termansen, of Copenhagen University Hospital. sugar levels, and therefore can be used in the management of weight gain and type 2 diabetes.
“Vegan diets are likely to lead to weight loss because they are associated with lower calorie intake due to lower fat content and higher dietary fiber content,” she said.
“However, more evidence is needed regarding other cardiovascular outcomes.”
UK experts urged caution about the study, noting that it was not peer-reviewed and that people should consider some of the negative health risks of a vegetarian diet.
This includes losing key nutrients found in animal products such as vitamin D or B12 and iodine.
Another is the amount of sugar found in some plant foods that may be especially risky for people trying to control their blood sugar levels, such as diabetics.
Another limitation of the study was that none of the trials provided a specific control diet for participants who were not in the vegetarian arm of the study.
This means that there are issues that accurately compare the effects of plant-based diets.
Responding to the study, Professor Gunter Kunll, a nutrition expert from the University of Reading, said it had not in fact been proven that a plant-based diet specifically helps people lose weight.
“Vegan diets generally contain less fat and more fiber than other diets and are often less energy-dense,” he said.
However, it is possible to achieve the same with a diet that is not based solely on plants.
While this study provides very useful information for research, it does not indicate that a vegetarian diet will automatically lead to weight loss.
Dr. Duane Mellor, a dietitian from Aston University, also cautioned people against switching to a vegan diet without thinking about some of the potential negative health consequences.
“Cutting out a whole range of foods without thinking about how to replace nutrients, in the case of a plant-based diet that includes nutrients such as vitamin D, vitamin B12, iron and iodine, can in the long run lead to poor health,” he said.
“It’s also important to remember that not all plant foods are healthy, after sugar is vegan, and as more people choose a vegan diet, there are more highly processed foods being produced to meet that demand.”
He urged people to speak to a health professional before switching to a vegetarian diet and specifically a dietitian if they have a health condition such as type 2 diabetes.
Being obese is linked to a plethora of health problems, including a risk of musculoskeletal complications, type 2 diabetes, heart disease, and at least 13 types of cancer.
The latest NHS data for England published in 2019 found the majority of adults, 64 per cent, are either overweight or obese. It is estimated that treating obesity-related diseases costs the NHS £6 billion a year.
In the United States, an estimated 73.6 percent of adults are either overweight or obese.
An analysis of plant-based diets was presented at the European Congress on Obesity in Maastricht, Netherlands.
What should a balanced diet look like?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Layer meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber per day: Like eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat crackers, 2 thick slices of whole-wheat bread, 1 large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soy drinks) choose options that are lower in fat and lower in sugar
• Eat some beans, legumes, fish, eggs, meat and other proteins (including two servings of fish each week, one of which should be fatty)
• Choose unsaturated oils and fats and consume in small quantities
• Drink 6-8 glasses of water daily
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men per day.
Source: NHS Eatwell Guide
2022-05-05 22:00:46