A more effective vegan diet to promote weight gain than a Mediterranean diet

A vegan diet is more effective for weight loss than the Mediterranean diet, according to a recent advanced study that compared the diets end-to-end. The crossover randomized trial, published in the Journal of the American College of Nutrition, found that a low-fat vegan diet has better results for weight, body composition, insulin sensitivity, and cholesterol levels, compared to a Mediterranean diet.

The study randomized participants – who were overweight and had no history of diabetes – on a vegan or Mediterranean diet in a 1: 1 ratio. For 16 weeks, half of the com- pany began -parties with a low-fat vegan diet that eliminated animal products and focused on fruits, vegetables, whole grains, and legumes. The other half began with the Mediterranean diet, which followed the PREDIMED protocol, which focuses on fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil, while eating restricting or avoiding red meat and saturated fat. Each group had no calorie limit, and participants did not change exercise habits or medications, unless directed by their personal physicians. As part of the crossover design, participants returned to their baseline diets for a four-week washout period before moving to the opposite group for an additional 16 weeks.

The study found that within 16 weeks of each diet:

• Participants lost an average of 6 kilograms (or about 13 pounds) on a vegan diet, compared to no change in the Mediterranean diet.
• Participants lost 3.4 kg (approximately 7.5 pounds) more fat in the vegan diet.
• Participants saw a greater reduction in visceral fat by 315 cm3 on a vegan diet.
• The vegan diet reduced overall LDL cholesterol levels by 18.7 mg / dL and 15.3 mg / dL, respectively, while there were no significant cholesterol changes in the Mediterranean diet.
• Blood pressure decreased on all diets, but more on the Mediterranean diet (6.0 mm Hg, compared to 3.2 mmHg on a vegan diet).

Previous studies have suggested that both a Mediterranean and vegan diet improve body weight and cardiometabolic risk factors, but to date, the relative efficacy has not been compared in a randomized trial. We decided to test the diets end-to-end and found that a vegan diet is more effective for improving health symptoms and promoting weight loss. “

Hana Kahleova, MD, PhD, Author of Research, Director of Clinical Research for the Committee of Physicians

The authors note that the vegan diet caused weight loss, as it was associated with a decrease in calorie intake, an increase in fiber intake, a decrease in fat consumption, and a reduction in saturated fat consumption.

“While many people think of the Mediterranean diet as one of the best ways to lose weight, the diet fell to the ground and burned down when we put it to the test,” said study author Neal Barnard , MD, president of the Committee of Physicians. “In a randomized, controlled trial, the Mediterranean diet did not cause weight loss at all. The problem seems to be the intake of fatty fish, dairy products, and oils. moreover, a low-fat vegan diet has resulted in significant and consistent weight loss. “

“If your goal is to lose weight or grow healthy in 2021, choosing a plant-based diet is a great way to achieve your goal,” Dr. Kahleova adds.