Tuesday, July 8, 2025

7 vegan diet secrets that melt fat faster than keto

From rollingout.com

New research reveals why plant-based eating outperforms Mediterranean diet 

The quest for effective weight loss strategies has led many people to explore various dietary approaches, from ketogenic regimens to intermittent fasting. However, emerging research suggests that a low-fat vegan diet may offer unique advantages for sustainable weight management that go beyond simple calorie restriction.

Recent scientific investigations have revealed fascinating insights about how different dietary patterns affect the body’s internal chemistry and metabolism. The concept of dietary acid load—how foods influence the acid-base balance in our bodies—has emerged as a crucial factor in weight management and overall health outcomes.

This groundbreaking research challenges conventional wisdom about weight loss and suggests that the type of foods we eat may be just as important as the quantity. The findings provide compelling evidence that plant-based diets offer metabolic advantages that extend far beyond their typical association with lower calorie intake.

                                                                               Photo credit: shutterstock.com/Nina Firsova

1. Dramatically reduces dietary acid load

The human body operates within a narrow pH range, and the foods we consume can significantly influence this delicate balance. Animal products including meat, fish, eggs, and dairy create an acidic environment in the body, while plant-based foods tend to have an alkalizing effect that promotes optimal metabolic function.

Research demonstrates that individuals following a low-fat vegan diet experience substantially lower dietary acid load compared to those consuming traditional Western diets or even the widely praised Mediterranean diet. This reduction in acid load creates an internal environment that supports more efficient metabolism and weight management.

The mechanism behind this effect involves the body’s constant effort to maintain pH balance. When dietary acid load increases, the body must work harder to neutralize excess acids, often drawing minerals from bones and tissues. This process can interfere with normal metabolic functions and contribute to inflammation that impedes weight loss efforts.

Plant-based foods naturally contain alkalizing minerals and compounds that help maintain optimal pH levels without placing additional stress on the body’s regulatory systems. This metabolic advantage allows the body to function more efficiently and direct energy toward fat burning rather than acid neutralization.

2. Promotes fat loss while preserving muscle mass

One of the most significant findings in recent research involves the quality of weight loss achieved through low-fat vegan diets. Unlike many restrictive diets that result in muscle loss along with fat reduction, plant-based approaches appear to target fat stores specifically while preserving lean muscle tissue.

This selective fat loss occurs because plant-based diets provide abundant nutrients that support muscle maintenance while creating metabolic conditions that favour fat oxidation. The high fibre content and complex carbohydrates in plant foods help maintain stable blood sugar levels, preventing the metabolic disruptions that often lead to muscle breakdown during weight loss.

The preservation of muscle mass during weight loss is crucial for long-term success because muscle tissue burns more calories at rest than fat tissue. Individuals who maintain their muscle mass while losing fat typically experience better metabolic outcomes and are less likely to regain weight over time.

Additionally, the anti-inflammatory properties of plant-based foods may contribute to better recovery from exercise and improved body composition changes. Chronic inflammation can interfere with muscle protein synthesis and fat oxidation, making it harder to achieve desired body composition goals.

3. Reduces chronic inflammation throughout the body

Chronic inflammation represents one of the most significant barriers to successful weight loss and maintenance. Animal products, particularly processed meats and high-fat dairy products, can trigger inflammatory responses that interfere with metabolism and promote weight gain.

Low-fat vegan diets are naturally rich in anti-inflammatory compounds found in fruits, vegetables, whole grains, and legumes. These foods contain antioxidants, phytonutrients, and fibre that help reduce systemic inflammation and create an internal environment more conducive to weight loss.

The reduction in inflammatory markers achieved through plant-based eating can improve insulin sensitivity, enhance fat oxidation, and reduce cravings for processed foods. Many individuals report decreased joint pain, improved energy levels, and better sleep quality when following anti-inflammatory dietary patterns.

Furthermore, the gut microbiome plays a crucial role in inflammation regulation, and plant-based diets promote the growth of beneficial bacteria that produce anti-inflammatory compounds. This positive shift in gut health can have far-reaching effects on metabolism and weight management.

4. Improves insulin sensitivity and blood sugar control

Insulin resistance is a major contributor to weight gain and difficulty losing weight, particularly around the midsection. Low-fat vegan diets have been shown to improve insulin sensitivity more effectively than many other dietary approaches, including low-carbohydrate diets.

The high fibre content in plant-based foods slows glucose absorption and prevents the rapid blood sugar spikes that can lead to insulin resistance over time. This steadier glucose response helps maintain more stable energy levels and reduces cravings for sugary and processed foods.

Plant-based diets also tend to be lower in saturated fat, which has been linked to insulin resistance. The combination of reduced saturated fat intake and increased fibre consumption creates optimal conditions for improving glucose metabolism and insulin function.

Better insulin sensitivity means the body can more effectively use glucose for energy rather than storing it as fat. This metabolic improvement is particularly beneficial for individuals with prediabetes or metabolic syndrome who struggle with traditional weight loss approaches.

5. Enhances satiety while reducing calorie density

One of the most practical advantages of low-fat vegan diets is their ability to provide satiety with fewer calories. Plant-based foods typically have lower calorie density due to their high water and fibre content, allowing individuals to eat satisfying portions while maintaining a caloric deficit for weight loss.

The fibre in plant foods creates physical bulk that triggers satiety signals in the digestive system, helping individuals feel full and satisfied after meals. This natural appetite regulation can reduce the need for strict portion control and make weight loss feel more sustainable and enjoyable.

Additionally, the complex carbohydrates in plant foods provide steady energy release that helps maintain stable blood sugar levels and prevents the energy crashes that often lead to overeating. This sustained energy can also support more consistent exercise habits and daily activity levels.

The variety of textures, flavours, and nutrients available in plant-based foods can help prevent diet fatigue and reduce the likelihood of binge eating episodes that commonly derail weight loss efforts.

6. Supports optimal gut health and microbiome diversity

The gut microbiome plays an increasingly recognized role in weight management, metabolism, and overall health. Low-fat vegan diets provide the diverse array of plant fibres and compounds that beneficial gut bacteria need to thrive.

A healthy gut microbiome produces short-chain fatty acids that help regulate metabolism, reduce inflammation, and support healthy weight maintenance. Plant-based diets promote the growth of these beneficial bacteria while reducing populations of harmful microorganisms associated with obesity and metabolic dysfunction.

The prebiotic fibres found in plant foods feed beneficial bacteria and help maintain the intestinal barrier function that prevents inflammatory compounds from entering the bloodstream. This protective effect can reduce systemic inflammation and support better metabolic health.

Research has shown that individuals with greater microbial diversity tend to have healthier body weights and better metabolic profiles. The variety of plant foods consumed on a well-planned vegan diet naturally promotes this beneficial diversity.

7. Provides sustainable long-term results

Unlike restrictive diets that often lead to rebound weight gain, low-fat vegan diets can be maintained long-term while providing continued health benefits. The metabolic advantages of reduced acid load, improved insulin sensitivity, and decreased inflammation create conditions that support sustained weight management.

The abundance and variety of plant-based foods available make it easier to maintain dietary adherence without feeling deprived or restricted. This psychological advantage is crucial for long-term success because sustainable weight loss requires lifestyle changes rather than temporary dietary modifications.

Many individuals report that their taste preferences naturally shift toward plant-based foods over time, making the dietary pattern feel less like a diet and more like a preferred way of eating. This natural adaptation can make long-term maintenance significantly easier.

The health benefits that extend beyond weight loss—including improved cardiovascular health, reduced disease risk, and increased energy levels—provide additional motivation for maintaining plant-based eating patterns over time.

Understanding the research limitations

While the research on low-fat vegan diets for weight loss is promising, it’s important to acknowledge the limitations of current studies. Most research has involved relatively small sample sizes and short intervention periods, making it necessary to interpret results cautiously.

The reliance on self-reported dietary intake and physical activity data introduces potential bias, as participants may not accurately report their behaviours. Additionally, the high level of attention and support provided in research settings may not reflect real-world conditions for most individuals.

Individual responses to dietary changes can vary significantly based on genetics, lifestyle factors, and underlying health conditions. What works well for one person may not be equally effective for another, making personalized approaches important.

Despite these limitations, the consistent findings across multiple studies suggest that low-fat vegan diets offer genuine advantages for weight loss and metabolic health when properly implemented.

Practical implementation considerations

Successfully adopting a low-fat vegan diet for weight loss requires careful planning to ensure nutritional adequacy and sustainability. Focus on whole, minimally processed plant foods including fruits, vegetables, whole grains, legumes, nuts, and seeds.

Meal planning and preparation become particularly important when transitioning to plant-based eating. Having convenient, satisfying plant-based options readily available can prevent reliance on processed vegan foods that may be high in calories and low in nutrients.

Working with a registered dietitian who specializes in plant-based nutrition can help ensure that nutritional needs are met while optimizing the diet for weight loss goals. This professional guidance is particularly valuable for individuals with specific health conditions or dietary restrictions.

Gradual implementation may be more sustainable than dramatic overnight changes. Starting with one plant-based meal per day and gradually increasing can help with taste adaptation and practical skill development.

Combining diet with lifestyle factors

The most successful weight loss approaches combine dietary changes with other lifestyle modifications that support overall health and well-being. Regular physical activity, adequate sleep, stress management, and social support all play important roles in achieving and maintaining weight loss goals.

Plant-based diets can provide the energy and nutrients needed to support an active lifestyle, but exercise remains important for preserving muscle mass, improving cardiovascular health, and enhancing mood during weight loss.

Stress management techniques such as meditation, yoga, or other relaxation practices can help prevent emotional eating and support better sleep quality, both of which are crucial for successful weight management.

Building a support network of family, friends, or online communities can provide encouragement, accountability, and practical tips for maintaining plant-based eating patterns over time.

The future of plant-based weight management

As research continues to unveil the metabolic advantages of plant-based eating, we can expect to see more targeted approaches to using these dietary patterns for weight management. Understanding individual variations in response to different plant foods may lead to more personalized recommendations.

The growing availability of plant-based food options in restaurants and grocery stores makes it easier than ever to maintain these dietary patterns in various social and practical situations. This increased accessibility may help more people experience the weight loss benefits of low-fat vegan diets.

Continued research into the mechanisms behind plant-based weight loss benefits may lead to new strategies for optimizing these effects and helping individuals achieve their health and weight goals more effectively.

The integration of plant-based nutrition with other evidence-based weight management strategies represents a promising approach for addressing the obesity epidemic and promoting long-term health and wellness.

https://rollingout.com/2025/07/06/vegan-diet-secrets-that-melt-fat-faster/

This Vegan Mung Bean Scramble Looks and Tastes Just Like Eggs

From plantbasednews.org 

This recipe can be used to make vegan scrambled eggs and omelettes

If you’re tired of tofu scrambles, Miyoko Schinner is here to help. The renowned vegan chef and founder of Miyoko’s Creamery has been experimenting with a new take on breakfast, one that skips soy entirely and leans into the viral mung bean egg trend instead.

Mung bean “eggs” have been making the rounds online, but Schinner, known for her YouTube channel The Vegan Good Life with Miyoko, is taking it a step further. In her latest video, she shares a method that nails that elusive egg-like bounce and texture without relying on store-bought substitutes or artificial ingredients.

“Mung bean egg is all over the internet and I’ve been playing around with it too,” Schinner says. “Getting that texture for a scrambled egg has been more of a challenge. I think I’m really close so I want to share my journey with you.”

The base: blended, whole mung beans

              Mung bean scramble is an excellent alternative to eggs or tofu - Media Credit: YouTube/The Vegan Good Life with Miyoko


To start, Schinner uses whole mung bean dal – not soaked, just dry – and blends one cup with three cups of water. “I like to simplify my life,” she explains, skipping the soaking step for convenience.

After blending, she strains the mixture through a nut milk bag to remove the fibrous pulp, which she notes can interfere with the silky texture. “That very starch that it contains can sort of obstruct with a silky texture we’re looking for.”

She also points out that the leftover pulp (which she likens to Japanese okara) doesn’t go to waste – it can be used for baking, vegan meatloaf, or even crabless cakes.

Getting the eggy bounce

Miyoko Schinner pours the mung bean vegan egg batter onto a stainless steel pan
YouTube/The Vegan Good Life with MiyokoSchinner recommends using a non-stick pan or preheating a stainless steel one with vegan butter to prevent sticking

The strained mung bean liquid goes back into the blender. Schinner adds a few tablespoons of nutritional yeast for flavour, and then the real texture magic happens.

To create the bounce and firmness of scrambled eggs, she adds konjac powder – a traditional Japanese ingredient made from the ground root of the konjac plant, often used in shirataki noodles. “It’s an all natural, just ground-up root,” she explains, adding two teaspoons for a soft texture, or up to a tablespoon for firmer results.

Then comes a splash of healthy fat for added richness. “Mung beans have no fat,” she says, adding a few tablespoons of olive oil harvested from her own trees. She says avocado oil is more neutral in flavour, but she’s just in love with her homemade oil.

Cooking: Technique matters

Once blended again, the mixture is ready to cook. Schinner recommends storing it in a jar and shaking well before each use, as it separates easily without emulsifiers. For the scramble, she uses a hot pan with vegan butter to minimize sticking. “Vegan butter…works better than just oil,” she says.

She pours the batter in and waits for it to sizzle. Then, she lets it sit before stirring, allowing it to set. You can add turmeric or more nutritional yeast for colour, but she leaves salt out of the blend.

Instead, she finishes with black salt, known for its sulphurous, egg-like aroma. “Heat kills that eggy flavour,” she warns, so it’s best to add it at the end. Schinner cautions that black salt is intensely salty, so it’s best to add a pinch to avoid over-seasoning.

As it cools, the mung bean scramble firms up. “It’s during that cooling process that it comes together and solidifies and begins to have that bouncy, firmer texture,” she says.

Served on toast or with sautĂ©ed veggies, Schinner says the dish is “like soft scrambled eggs.”

“It’s firm, yummy, and so easy to make,” she declares.

Find more of Schinner’s healthy plant-based recipes on her YouTube channel.

https://plantbasednews.org/lifestyle/food/vegan-mung-bean-scrambled-eggs/

Monday, July 7, 2025

Sweet potato pie is a good dish for those trying veganism

From ledgertranscript.com

By Lisa Murray

I have introduced my niece, Alex, in a previous column. She came to live with me and my husband a few months ago and was game to try veganism. I am delighted that she agreed to be a guest columnist for me this month. I’m sure you will enjoy her views, tips, and delicious recipe!

Greetings! I’m Alex – a newfound vegan. Well, I’m vegan-ish. Vegan-lite? That is to say, I’m trying my best to eat more plants.

With my recent move to New Hampshire, I have taken to making more plant-based dishes, because I now live with two full-time vegans. I still shy away from calling myself one (see above), because I just love food. All food. Good cheese, good meat, and all things in between. I’ll still order it at a restaurant, or pick up some pecorino for my pasta. 

However, lately I’ve been discovering good vegetables. Vegetables were always good (at least once I became an adult and started eating them in earnest), but in my past life as an omnivore, I first treated vegetables as a necessary evil, then as a garnish, basically an afterthought to my main meaty dish. Now, instead of half-heartedly throwing together a side salad (we all do it), I’m looking for ways to feature plants that I’m excited about in my cooking.

I’ve found the best way to do this is to start with dishes and flavours you already know you like, and try making it vegetarian or vegan by swapping out the meat or dairy for plant-based alternatives. My gateway into plant-based food was a ‘Buddha bowl’ recipe that loaded sweet potatoes and spinach onto rice, topped with a peanut sauce. Let’s face it -- anything is delicious in a peanut sauce.

The original recipe had chicken, which I began to leave out; it felt like too much work to make chicken on top of sweet potatoes, onions, sauce and rice. So my advice is to take out the meat in your dish and substitute with a plant-based alternative.

I find that tofu helps me feel full while also being better for the planet than meat, but tofu is pernickety. If you’re daunted by it, or don’t like the taste (all vegans succumb eventually), leave it out! The dish will still be filling and balanced.

This recipe is a fusion of two that I love separately, but making it together is vegetable-forward, filling and doesn’t leave me craving a slice of cake afterwards, because it balances sweet, savoury, sour and umami flavours to perfection. If you do one thing, make the sauce! It’s delectable, and the fact that it is vegan is just a plus.

Peanut sweet potato pie

                                                      Alex Murray with her sweet potato pie. PHOTO BY LISA MURRAY

Serves four

- 3 sweet potatoes.

- 1 tablespoon tamari (or soy sauce).

- 1 teaspoon maple syrup.

- 1 red onion.

- 1 block super firm tofu.

- 2 tablespoons olive oil.

- 1 teaspoon garlic powder.

- Handful of spinach.

- 4 green onions.

- Bunch of fresh cilantro, chopped.

For the peanut sauce

- 2 tablespoons tamari (or soy sauce).

- 1 garlic clove.

- 3 tablespoons peanut butter.

- 2 tablespoons vegan yogurt (I used almond).

- 1 tablespoon maple syrup.

- 1 tablespoon pickled ginger (or equivalent of fresh ginger).

- 1 lime, juiced.

Preheat the oven to 400 degrees. Slice sweet potatoes lengthwise (no need to peel). Place in a deep baking tray with water covering the bottom, then cover tightly with aluminium foil. Bake for 20 minutes.

Slice tofu lengthwise into 1 1/2-inch strips, then cut each strip into triangles. Place on a baking tray with olive oil, salt and pepper to taste and garlic powder. Put the tofu to one side. Slice the red onion into thin slices; place on the other side of the baking tray. Bake for 30 minutes until tofu is a bit crispy and brown.

Slice the green onions, and tear up the spinach into bite-sized chunks, then set aside. After the sweet potatoes have steamed in the oven for 20 minutes, remove them an drain any water at the bottom of the dish. Mix the tamari and maple syrup, and brush over the sweet potatoes. Put them back in the oven to roast for 30 minutes, or until a fork goes easily through each slice.

Add tamari, garlic, peanut butter, vegan yogurt, maple syrup, pickled or fresh ginger and lime juice to a blender and blend until creamy. Dollop some of the peanut sauce on individual plates or a large platter, then top with spinach, sweet potatoes, tofu, red onion, green onion and cilantro.

Add as much sauce on top as your heart desires, and tuck in!

Feeling freaked out by watery tofu? Super-firm tofu is the way to go if you have no time to prep. If there’s one thing I learned from eating more plant-based dishes, it’s that extra-firm tofu needs a full day of pressing to get the water out. Try to get super-firm tofu packaged without liquid to save yourself the hassle of prepping tofu in advance.

https://www.ledgertranscript.com/Recipe-for-a-Healthy-Planet-62048287

7 mistakes new vegans make in the first month (and how to avoid them)

From vegoutmag.com

By Avery White

Most people don’t talk about the first-month pitfalls of going vegan—but knowing what to expect can make all the difference 

Making the decision to go vegan is a big step—and for many, a meaningful one. Whether it's about animal welfare, sustainability, personal health, or all of the above, shifting your lifestyle like this takes thought, intention, and a bit of trial and error.

But let’s be honest: the first month can feel like walking a tightrope over a grocery store aisle.

That’s because new vegans often run into the same handful of mistakes—ones that can make them feel frustrated, exhausted, or even ready to throw in the tofu. If you’ve ever stared at a restaurant menu like it’s written in a different language or realized you’ve been eating “accidentally non-vegan” snacks for two weeks straight, you’re not alone.

Here are seven of the most common pitfalls—and how to sidestep them with confidence.


1. Overcomplicating your meals

This one’s a classic.

A lot of new vegans assume they need to whip up elaborate plant-based dishes every night to “do it right.” Suddenly, they’re juggling cashew-based sauces, lentil stews, and homemade veggie burgers on a Tuesday evening after work.

It’s exhausting—and unsustainable.

Here’s the truth: you don’t have to be a gourmet chef to be vegan. In fact, some of the most nourishing and satisfying meals are the simplest. Think: stir-fried veggies with tofu, a big grain bowl, or a chickpea salad sandwich.

In the beginning, aim for meals that are familiar but tweaked. Keep your staples—rice, pasta, potatoes, wraps—and just swap the meat or dairy with plant-based alternatives. Let your skills (and pantry) evolve gradually.

2. Not eating enough

You’d think that eating less animal products would make you feel lighter. But some people feel tired, irritable, or even dizzy in those early weeks.

More often than not, it’s because they’re unintentionally under-eating.

Plant-based foods tend to be less calorie-dense than animal products, which means you might need to eat more volume to feel satisfied and fuelled. A salad and a banana might look healthy, but it’s not going to get you through the afternoon.

Pay attention to how you feel after meals. Are you getting full? Are you staying full for a few hours? Don’t be afraid to eat bigger portions or add more complex carbs and plant-based protein (like beans, lentils, nuts, or tofu) to your meals.

And don’t skip the snacks. Hummus and crackers, trail mix, or fruit with peanut butter are your new best friends.

3. Forgetting to check labels

Raise your hand if you’ve been shocked to learn that seemingly “vegan” items—like bread or chips—contain milk powder, whey, or honey. It happens all the time.

Reading labels can feel tedious at first, but it becomes second nature quickly. Watch for sneaky animal-derived ingredients like:

  • Casein

  • Gelatine

  • Lactose

  • Carmine (from insects)

  • Shellac (yes, from beetles)

My advice? Look for certified vegan logos when you can, but also take the time to glance over the ingredient list. The more familiar you get, the faster it’ll be.

And don’t beat yourself up if you accidentally eat something non-vegan early on. It’s not about perfection—it’s about awareness and progress.

4. Expecting everyone else to understand

One of the toughest parts of the first month isn’t the food—it’s the social side.

Friends might ask a hundred questions. Family might get defensive. Co-workers might crack jokes. You might be the only vegan at the table—and that can feel isolating.

The best thing you can do is lead with patience and clarity. You don’t need to launch into a TED Talk about factory farming every time someone asks “why.” A simple, “It’s a personal choice that feels right for me” goes a long way.

As noted by registered dietitian Taylor Wolfram, “Veganism is a belief system that can be very emotional and deeply personal. Navigating social situations takes time, and boundaries are key.” 

So be gentle with yourself—and others—as you find your rhythm.

5. Thinking vegan automatically means “healthy”

Here’s a surprising twist: you can technically eat an all-vegan diet made up of fries, soda, and cookies.

Yes, you’ve cut out animal products. But have you added in the nourishing stuff?

A common trap for new vegans is leaning too hard on processed alternatives—like frozen nuggets, faux meats, and dairy-free treats—without getting enough vegetables, whole grains, or legumes.

I’m all for convenience foods in moderation (hello, oat milk ice cream). But if your energy starts to dip or your skin feels off, take a look at the balance. Try the “plate rule”: build most of your meals around a whole grain, a protein source, and at least two colours of veggies.

As Michael Greger, MD has noted in How Not to Die, “It’s not just about what you eliminate from your diet—it’s about what you add in.” 

6. Not planning ahead

Here’s what often happens: someone goes vegan, stocks their fridge with plant-based food, and then ends up at an airport or late-night drive-thru with zero options and a growling stomach.

Without a little planning, it’s easy to get stuck or frustrated.

In the first month especially, planning ahead can save your sanity. That doesn’t mean meal prepping 17 containers of quinoa. It means:

  • Looking at restaurant menus in advance

  • Keeping a snack in your bag (nuts, a protein bar, dried fruit)

  • Bringing your own dish to a potluck

  • Having one or two “emergency” meals in the freezer

I once found myself in a rural diner where the only vegan option was black coffee. Lesson learned. Now I always bring something, even if it’s just a peanut butter sandwich.

7. Going it alone

Last but definitely not least—don’t underestimate the power of community.

If you’re the only vegan in your circle, it can feel like you’re navigating everything solo. But you’re not.

There are online forums, Facebook groups, subreddits, and even local meet-ups where people share tips, recipes, and support. Whether you’re trying to find a good creamer alternative or vent about your uncle’s bacon jokes, someone’s been there.

Even just following a few plant-based creators on social media can give you new ideas and a sense of connection. And when you're surrounded—digitally or otherwise—by others who get it, it feels a lot more doable.

As author Colleen Patrick-Goudreau has said, “Being vegan is not about being perfect. It’s about being conscious and doing the best we can.” 

Final thoughts

The first month of going vegan is rarely flawless—but it can be empowering, energizing, and even fun if you approach it with curiosity instead of pressure.

You will make mistakes. You will learn as you go. But that’s part of what makes it stick.

Start simple. Eat enough. Read a few labels. Laugh through the awkward moments. And most of all—keep your “why” in sight.

This is a lifestyle, not a race. And every day, you get a chance to do it a little better.

https://vegoutmag.com/lifestyle/dna-7-mistakes-new-vegans-make-in-the-first-month-and-how-to-avoid-them/

New Study Reveals Surprising Health Benefits of a Temporary Vegan Diet

From menshealth.com/uk

It’s all to do with reducing something called ‘dietary acid load’, say the researchers 

According to a new study published in Frontiers in Nutrition, swapping out meat, eggs, and dairy for greens and beans may help reduce inflammation and support sustainable weight loss.

What Did the Study Find?

In a randomised cross-over trial, researchers studied 62 overweight adults who were randomly assigned to a Mediterranean diet or a low-fat vegan diet for 16 weeks. After a four-week cleansing period, each group followed the alternate diet for another 16 weeks, which means they acted as their own controls.

Researchers measured the participants’ dietary acid load, which is calculated using two scores: potential renal acid load (PRAL) and net endogenous acid production (NEAP). The former estimates how much acid the kidneys need to remove, and the latter estimates the total amount of acid your body produces, including from digestion and metabolism.

If that all sounds a bit complex, the main thing to know here is that increased dietary acid load is linked to chronic inflammation, which can disrupt metabolism and lead to increased body weight. So, essentially, the researchers were looking for lower dietary acid load scores.

The Mediterranean diet followed the PREDIMED protocol, which includes fruits, vegetables, legumes (eg, lentils, chickpeas, peas, beans or soy), nuts or seeds, fish or shellfish, and prioritises lean white meats over red meats. Participants were also asked to consume 50g of extra-virgin olive oil every day. Meanwhile, the vegan diet included vegetables, grains, fruits, and legumes.

Following a statistical analysis, the researchers found that both PRAL and NEAP scores decreased significantly on the vegan diet, with no significant change on the Mediterranean diet. This reduction in dietary acid load was associated with weight loss, which the researchers say remained significant even after they accounted for the higher calorie intake on the Mediterranean diet. Body weight was reduced by an average of six kilograms on the vegan diet, compared with no change on the Mediterranean diet.

What Does This Mean for Us?

                                                                                 RealPeopleGroup//Getty Images

Animal products like meat, fish, eggs, and cheese do cause the body to produce more acid, and the researchers say that the vegan diet's alkalising effect, which increases the body's pH level to make it less acidic, may be what helps promote weight loss.

Top alkalising foods include:

  • Leafy greens
  • Broccoli, beets
  • Asparagus
  • Garlic
  • Carrots
  • Cabbage
  • Berries
  • Apples
  • Cherries
  • Apricots
  • Cantaloupe
  • Lentils
  • Chickpeas
  • Peas
  • Beans
  • Soy
  • Quinoa
  • Millet

These results highlight the benefits of a plant-based diet for reducing inflammation. Because plant-based diets are more alkaline, the researchers say they are generally associated with weight loss, improved insulin sensitivity, and lower blood pressure.

That’s not to say you need to go entirely plant-based to reap those benefits, but the findings suggest that if your aim is to (sustainably) lose weight, a wholly plant-based approach might be optimum, seeing as the Mediterranean diet – which is also high in plants – didn’t produce the same results.

It’s important to remember that the study looked at overweight individuals, so while it suggests a temporary plant-based diet could be a good way to kickstart a sustainable weight loss journey, it’s probably not for you if you’re already quite active. We need ample fats and carbs to fuel regular training, and while a vegan diet can absolutely still work, it likely wouldn’t in conjunction with a low-fat approach.

However, when weight loss drugs (which can be a valid and helpful option for some people) are increasingly being promoted by unqualified sources as quick-fix solutions over nutrition and exercise, studies like this highlight the potential powers of nutritional interventions first.

The Bottom Line

Although the study had a rigorous design, it was relatively small and relied on self-reported dietary data from participants. Also, while the researchers say their statistical analysis accounts for the extra energy intake on the Mediterranean diet, some might argue that it could still have impacted outcomes.

With that in mind, more research is needed to confirm the results. However, for now, the study highlights the potentially powerful health benefits of including more plants in your diet – and how a temporary vegan diet could help you kickstart a sustainable weight loss strategy.

https://www.menshealth.com/uk/nutrition/a65290014/new-study-vegan-health-benefits/