Which Is Higher For Weight Loss – Vegan Or Mediterranean Eating regimen?

Research News: A groundbreaking new study compared the vegan diet to the Mediterranean diet to determine which is best for weight loss. And which one fell and burned. The researchers found that out.

Weight loss is a global ideal

The world is grappling with an epidemic of weight gain and obesity. Indeed, obesity and cardiovascular disease are major health problems worldwide. About 70% of adults in the US are Obesity. Almost half have cardiovascular disease (including coronary artery disease, heart failure, stroke, or high blood pressure).

But what diet?

There are many diet options for those who need to lose weight. Most of the time, dieters lose weight, but with time and the relaxation of sticking to a prescribed and often restrictive diet, the weight returns. Many reports over many years have shown that a Mediterranean diet is the healthiest way to eat. It’s also a way of eating that is more sustainable and leads to more Longevity.

More recently, however, scientists are suggesting that a low-fat plant-based diet is the best diet for weight loss.

Low fat vegan diet and weight loss

First, in case you’re wondering, Mediterranean and vegan diets have long been studied for their effects on body weight and cardio-metabolic risk. A “Mediterranean diet” can refer to a variety of culinary traditions. For research purposes, the term was codified to refer to a diet high in plant foods. It also prefers olive oil as the main source of fat and contains low to moderate amounts of meat, dairy products, eggs, and wine.

This new study was published in the Journal of the American College of Nutrition, specifically reviewed the two diets head to head. A low-fat vegan diet has been reported to have better results in terms of weight, body composition, insulin sensitivity, and cholesterol levels compared to a Mediterranean diet.

Let’s take a closer look at the results.

What the study saw

In the study, participants – who were overweight and had no history of diabetes – were randomly assigned to a vegan or Mediterranean diet in a 1: 1 ratio.


For 16 weeks, half of the participants started a low-fat vegan diet that eliminated animal products and focused on fruits, vegetables, whole grains and legumes. The other half started on the Mediterranean Diet, which followed the PREDIMED protocol, which focuses on fruits, vegetables, legumes, fish, low-fat dairy products, and extra virgin olive oil while restricting or avoiding red meats and saturated fats.

extra virgin olive oil |  Longevity LiveNo calorie limit

Neither group had a calorie limit. Participants also did not change their exercise or medication routines unless directed to do so by their personal doctors. As part of the crossover design, participants returned to their basic diets for a four-week washout period before switching to the counter group for an additional 16 weeks.

Who has lost weight on every diet over 16 weeks?

– Participants lost an average of 6 kilograms (or about 13 pounds) on the vegan diet, compared to no mean change on the Mediterranean diet.
– Members of the study lost 3.4 kg more fat mass due to the vegan diet.
– In the vegan diet, a greater reduction in visceral fat by 315 cm3 was found.
– The vegan diet lowered total and LDL cholesterol levels by 18.7 mg / dl and 15.3 mg / dl, respectively, while the Mediterranean diet showed no significant changes in cholesterol.
– The systolic and diastolic blood pressure decreased more with the Mediterranean diet. decreased 6.0 mm Hg on both diets compared to 3.2 mm Hg on the vegan diet.

Testing the diets head to head

Weight Loss Hana KhaleovaStudy author Hana Kahleova, MD, PhD, director of clinical research for the Medical Committee reports: “Previous studies have shown that both Mediterranean and vegan diets improve body weight and cardio-metabolic risk factors. However, their relative effectiveness has not yet been compared in a randomized study. We decided to test the diets directly and found that a vegan diet is more effective for both improving health traits and increasing weight loss. “

Vegan diet increases fiber and has fewer calories

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

Why is fiber so important?

Herbal diets are high in fiber. Fiber is often overlooked in healthy dishes. However, fiber is an essential part of a healthy diet. It’s critical to keeping the gut healthy and reducing the risk of chronic disease.

Most people in the United States are not getting enough fiber from their diet. According to some estimates, only 5% of the population meet the appropriate intake recommendations. This means that most people in the United States could get health benefits from increasing their daily fiber intake.

The diet crashed and burned when put to the test

Neal Barnard Weight LossStudy author Neal Barnard, MD, President of the Medical Committee also weighed. “While many people consider the Mediterranean Diet to be one of the best ways to lose weight, the diet actually crashed and burned when we put it to the test. In the randomized controlled study, the Mediterranean diet caused no weight loss at all. The problem seems to be the inclusion of oily fish, dairy products and oils. In contrast, a low-fat vegan diet caused significant and consistent weight loss. “

Previous studies support this latest finding

The low-fat vegan diet resulted in significant weight loss, which confirmed the results of previous studies. Plant-based diets also lower blood pressure, presumably due to a decrease in blood viscosity and body weight, as well as their high potassium content.

The final result

However, the Mediterranean diet has many benefits, as Dr. Kahleova concludes, “If you want to lose weight or get healthy in 2021, choosing a plant-based diet is a great way to achieve your solution.”


A Mediterranean Diet and Low Fat Vegan Diet to Improve Body Weight and Cardiometabolic Risk Factors: A Randomized Cross-Over Study

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