It seems like a no-brainer; ditching the bacon double
cheeseburger for a big green salad will lead to weight loss. This thought
process is why plant-based diets are very popular right now, but is a
plant-based diet really better for weight loss than a conventional diet
containing meat?
What are plant-based diets?
A plant-based diet is one that focuses on foods coming from
plants. This includes fruit, vegetables, pulses, grains, nuts, seeds, and meat
substitutes.
The term “plant-based” covers any diet derived at least
mostly from plants. Standard vegan diets that exclude any foods derived from
animals fall easily into this category, as do vegetarian diets containing milk
and eggs.
In the broadest sense, you can still tuck into the
occasional steak or enjoy an omelet or milk shake, as long as your foods are
mostly from plants.
The rising trend in plant-based foods has made it easier
than ever to have a plant-based diet. From nut milks to high-tech “nearly meat”
products, many vegetarian options are popping up in popular fast food chains
and restaurants. Thus, substituting meat for its plant-based equivalent in
meals is rather simple and easy nowadays. More traditional vegetarian foods
such as beans, tofu and lentils are also good additions to plant-based diet and
add needed protein.
Sample plant-based menu
- Breakfast: oatmeal porridge made with almond
milk, banana, coffee
- Mid-morning snack: fresh strawberries, whole
wheat crackers
- Lunch: seeded bread roll with hummus, grilled
peppers and mixed greens
- Afternoon snack: roasted pecans
- Dinner: stir-fried vegetables and tempeh in
oyster sauce, noodles, fried egg. Mango sorbet
How plant-based diets help you to lose weight
What happens when people start to cut out meat and how can
his help weight loss? Eating plant foods helps weight loss in several ways.
When we avoid meat, we have to stop eating many fatty foods
such as bacon, fried chicken and calorie-laden hamburgers, which means these high-calorie
foods are no longer appearing on our plates. Taking bacon and chicken out of
our Caesar salad immediately lowers its calorie content. Likewise, a vegetarian
pizza will usually be lower calorie than one laden with salami.
Many vegetarian meals will have fewer calories than their
meat-containing equivalents, however this is not always the case. A veggie
burger with French fries will still be about as unhealthy as a plane old burger
with fries so we still need to be mindful of what we are ordering.
Another advantage of a plant-based diet is that we end up
eating more fruit and vegetables. Fruits and vegetables contain a high
proportion of water and a low proportion of fat; thus they contain less energy
gram-for-gram. This means that the energy density of our diet is reduced
despite eating the same volume of food. This is a key strategy for successful
weight-loss: eat the same amount of food but fewer calories.
A third way plant-based diets aid weight loss is that they
tend to increase our dietary fiber intake. Fiber helps weight loss because it
creates a feeling of fullness that helps people manage their hunger. Have you
ever heard of the fiber gap? Most people do not meet dietary fiber intake
recommendations, which are about 25 to 30 g fiber per day. Plant-based foods
are naturally high in fiber. In particular, the legumes and pulses that are
often used in plant-based diets to provide a source of protein are high in
fiber. Beans for example, have 14grams of fiber in 1 serving.
Plant-based diets are also naturally lower in saturated fats
and cholesterol. If you are trying to lose weight to help with your cholesterol
level, a plant-based diet will offer added benefits. Just be careful with
cheese and processed vegetarian foods which can be hiding high amount of fat.
Plant-based snacks like veggie chips for example, are highly processed and
loaded in saturated fat.
Eating out, pot luck dinners and parties pose a problem for dieters.
Being presented with an array of delicious food means it’s difficult to hold
back! t’s easy to ruin diet plans by overeating, but a plant-based diet can
help here. When you avoid foods containing meat, you find that there are fewer
foods that you can eat in these situations. You naturally eat less food.
By reducing the amount of high-calorie meaty foods,
increasing intakes of low-calorie plant based food, and helping us stay fuller
for longer with its higher fiber content, a plant-based diet can help us to eat
few calories.
Traditional diets and weight-loss
Ultimately, whether a diet is successful in helping you drop
the pounds depends on whether you are able to maintain a calorie deficit whilst
following the diet. In this sense, the energy content of the diet is more
important than what foods you eat. Lean meats are easily incorporated into many
weight loss plans. Some diets, such as the ketogenic diet and any type of
low-carb diet rely to a moderate extent on their meat content. While a
plant-based high-protein diet is possible, it requires careful planning to
implement successfully. Depending on your personal food preferences and
circumstances, a weight loss diet containing meat may be easier for you to
follow than a plant-based diet.
Pitfalls with losing weight on plant foods
A plant-based diet is not necessarily a weight-loss panacea.
There are several pitfalls that may work against your weight-loss goals that
you need to be aware of.
Beware of high-calorie plant-based foods
First of all, not all plant foods are healthy or low
calorie. For example, while a handful of nuts is nutritious and provides
protein in a plant-based diet, nuts have a naturally high fat content and are
calorie-dense. If you’re not careful when snacking on nuts you could wind up
eating more calories and fat than a cheeseburger.
Likewise, ingredients such as honey or agave nectar are
plant-based, yet should be consumed in moderation when trying to lose weight
due to their high sugar content. When you are following a plant-based diet, you
still need to be aware and read labels.
Some of the snacks we buy in the supermarket may sport a “plant-based”
label, but that does not mean it is a healthy snack. Many of the plant-based
snacks like chick pea puffs or vegan muffins are loaded with calories, sodium,
sugar or saturated fat, making it a food to avoid. It always pays off to
closely read the nutrition information to see if the food is going to be a
healthy choice.
Keep up protein intakes
A consequence of eating only foods from plants is that
protein intakes usually tend to decrease. Lower dietary protein can affect
weight loss success, especially for those who work out more.
If protein intakes are too low, the body does not have
enough to maintain muscle and muscle mass decreases. This is counter-productive
for weight loss! When people lose muscle, their metabolism slows down and its harder
for them to lose weight.
It important that protein intake remains adequate during
weight loss. Protein intakes when dieting should remain above 0.36 grams per
pound of body weight (0.8 grams of protein per kilogram body weight), and
ideally 0.54 grams per pound (1.2 grams protein per kilogram body weight).
Protein also helps you feel fuller for longer. Studies show
that part of the reason why high-protein diets help people lose weight is that
they don’t feel as hungry and eat less when following their diet.
Focus on risk nutrients
Deficiency can be a concern when excluding meat.
Animal-based foods are rich in certain nutrients that can be lacking when
switching to a plant-based diet. For example, vitamin B12 is completely absent
from vegan diets.
The first signs of vitamin B12 deficiency include tiredness
and mental confusion. Although the liver stores enough vitamin B12 for several years,
long-term plant-based diets will eventually deplete vitamin B12 stores unless
supplemental vitamin B12 is given. Make sure you take a dietary supplement
containing vitamin B12 or eat foods enriched with B12 if you cut out all animal
foods.
Other B-vitamins including thiamine (vitamin B1), riboflavin
(vitamin B2), niacin (vitamin B3) and vitamin B6 are found in meat, and could
be lacking when going meat-free.
Minerals are often limiting in plant-based diets. Meat, eggs
and dairy products are good sources of minerals such as iron, zinc and calcium.
Iron and zinc can affect how you’re feeling: iron deficiency causes tiredness,
while zinc deficiency impairs the immune system. The iron found in meat is
absorbed much better than from plant-based sources such as whole grain cereals
and green leafy vegetables, so you need more than from meat. Calcium deficiency
in adults means the body cannot maintain its bone mass and puts people at risk
of fractures.
When you follow a plant-based diet, pay close attention to
the following nutrients to make sure you get enough:
- Protein
- Vitamin B12
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
- Iron
- Zinc
- Calcium
Will you lose more weight on a plant-based diet? The
science weighs in
Evidence showing that plant-based diets help people maintain
a healthy weight comes from large-scale studies. A well-known population study
in Europe, called EPIC, investigated whether there was a difference in body
weight between meat-eaters, pescatarians, ovo-lacto-vegetarians and vegans.
The study used data from 38,000 participants in different
countries across Europe. Overall, meat-eaters had the highest BMI of 24. The
BMI of pescatarians and ovo-lacto-vegetarians was 23, while vegans had the
lowest BMI at 22. Depending on your height, a BMI difference of 2 is
approximately 8 to 12 pounds (4 to 6 kg). This study shows that vegans and
vegetarians are more likely to have a lower BMI than their meat-eating
counterparts.
Head-to-head comparisons of diets allow us to compare how
effective they are at achieving weight loss for people who make the switch to a
plant-based diet.
One group of researchers pooled the results of 12 different
weight loss trials that all compared weight loss with a plant-based diet or with
a diet containing meat. Over 1,000 participants took part in these trials, and
their weight loss was followed for an average of 18 weeks. The participants
following a vegan diet lost 5 pounds (2.5 kg) more than meat-eaters.
Vegetarians lost around 3 pounds (1.5 kg) more than meat-eaters. This analysis
provides conclusive evidence that a plant-based diet is a little better for
losing weight than one that includes meat.
The Verdict
Eating a plant-based diet is a valid strategy to help you
lose weight. Eating mainly plant foods lowers the overall calorie-density of
your diet and the higher fiber content promotes a feeling of fullness. In
social situations, avoiding meat lets you eat less.
Be aware of the pitfalls of a plant-based diet: lower
intakes of protein, B-vitamins especially vitamin B12, and minerals. Overall,
research shows that people following a plant-based diet lose more weight than
when they follow a diet with no restrictions on meat intake, so if plant based
sounds like your speed then it’s a good option for weight loss.