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Vegan Diet Is Most Effective For Weight-Loss

vegan diet weight-loss

After a comparative review of twelve popular diets, the vegan diet is the most effective of all weight loss diets, yielding significant weight loss results and health benefits.


Related: How To Vegan Responsibly

People on a vegetarian diet, and especially those who’ve gone vegan with lower fat, from abstaining from animal products, have better weight loss results than dieters on other weight loss plans. What is more, vegans can lose around five pounds more according to Ru-Yi Huang of E-Da Hospital in Taiwan who reviewed and compared the results of twelve diet trials. The findings are published in the Journal of General Internal Medicine. It is the first study to combine the findings from various independent projects that weighed up the results of vegetarian diets against other eating plans.

Vegan Diet Superior for Weightloss

Huang's review included twelve randomized controlled trials, involving 1,151 dieters who followed a specific eating regime for between nine and 74 weeks. These include the Atkins diet, as well as diets recommended by the American Diabetes Association or the US National Cholesterol Education Program.

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Results showed that overall individuals assigned to the vegetarian diet groups lost significantly more weight (around five pounds) more than dieters who ate animal products. Vegetarians who followed a vegan diet lost even more weight -- around five to six pounds more, than non-vegetarian dieters. Vegetarians who consumed dairy products and eggs only lost around two pounds more than those on a non-vegetarian diet. People following vegetarian diets that prescribe a lower than normal intake of calories shed more pounds than those without any limitations on their diet.

Related: For Vegans, Good Food Equals Good Mood

Fiber Is King

According to Huang, the abundant intake of whole grains, fruits, and vegetables play a role in the favorable results seen in vegetarian diets. Whole-grain products and vegetables generally have low glycemic index values and don't cause blood sugar levels to spike. Fruits are rich in fiber, antioxidants, minerals and protective chemicals that naturally occur in plants. Whole-grain products contain soluble fiber. Such so-called good fiber helps to delay the speed by which food leaves the stomach and ensures good digestion. It also allows enough nutrients to be absorbed while food moves through the intestines. Several studies have reported that fiber consumption helps with weight loss.

1. Huang, R-H. et al (2015). Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. Journal of General Internal Medicine. DOI 10.1007/s11606-015-3390-7
2. The Journal of General Internal Medicine is the official journal of the Society for General Internal Medicine.