Simple diet tweak could help you lose a pound a week, say scientists – without having to count calories
US scientists compared the vegan diet to the Mediterranean diet - touted for it's health benefits - and found cutting out meat and dairy lead to greater weight loss over roughly four months.
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Overweight adults lost an average of 13 lbs (6kg) over 16 weeks while following a low-fat vegan diet.
Higher levels of acid produced by the body while digesting animal products increase inflammation, researchers suggested.
They said eliminating fish, poultry, dairy and eggs meant the body produced less acid, which helped promote weight loss by reducing inflammation.
Lead author Hana Kahleova, director of clinical research at the Physicians Committee for Responsible Medicine, said: 'Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain,
"Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain.
"But replacing animal products with plant-based foods like leafy greens, berries, and legumes can help promote weight loss and create a healthy gut microbiome."
Sixty-two adults who were overweight participated in the study.
They were randomly split into two groups. The first followed a Mediterranean diet for 16 weeks and the second a low-fat vegan diet.
After a four week "wash-out period" the groups switched diets.
Mediterranean meals included fruit, vegetables, legumes, nuts and seeds, fish, shellfish, and meat - though lean white meat was favoured over red.
The two diets linked to slower cognitive decline in adults - and what foods you should be eating
Participants were also asked to use 50 g of extra virgin olive oil every day.
Meanwhile, the low-fat vegan diet consisted of vegetables, grains, fruit and legumes.
People completed a three-day food diary at four different points during the study and had their dietary adherence checked weekly.
Researchers closely monitored participants' dietary records to calculate their acid load – a measure of the net acid production in the body from the foods we eat.
They found that people's acid load significantly decreased under a vegan diet, with no significant change on the Mediterranean diet.
"Most fruits and vegetables have an alkalising effect," they explained in Frontiers in Nutrition.
Alkalis are the chemical opposite of acids.
"Alkaline diets have been associated with several health benefits, including weight loss, improved insulin sensitivity, and lower blood pressure," the study authors added.
How to eat healthy as a vegan
For a healthy vegan diet:
Eat at least five portions of a variety of fruit and vegetables every day
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
Have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
Eat some beans, pulses and other proteins
Eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day
Choose unsaturated oils and spreads, and eat in small amounts
Have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium and iron
Drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)
How to get your vitamins
Good sources of calcium for vegans include:
Green, leafy vegetables such as broccoli, cabbage and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
Fortified unsweetened soya, pea and oat drinks
Calcium-set tofu
Sesame seeds and tahini
Pulses
Brown and white bread (in the UK, calcium is added to white and brown flour by law)
Dried fruit, such as raisins, prunes, figs and dried apricots
Good sources of vitamin D include:
Exposure to sunlight, particularly from late March/early April to the end of September
Fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added)
Vitamin D supplements – everyone should consider taking a daily supplement during autumn and winter, because it's difficult to get enough from food alone
Good sources of iron are:
Pulses
Wholemeal bread and flour
Breakfast cereals fortified with iron
Dark green, leafy vegetables, such as watercress, broccoli and spring greens
Nuts
Dried fruits, such as apricots, prunes and figs
Sources of vitamin B12 for vegans include:
Breakfast cereals fortified with B12
Unsweetened soya drinks fortified with vitamin B12
Yeast extract, such as Marmite, and nutritional yeast flakes which are fortified with vitamin B12
Get your omega-3 fatty acids as a vegan by eating:
Ground linseed (flaxseed) oil
Vegetable (rapeseed) oil
Chia seeds
Shelled hemp seeds
Walnuts
Source: NHS
The vegan diet also saw participants lose an average of 13.2 lbs (6kg) in 16 weeks.
Meanwhile, people didn't see any significant weight loss on the Mediterranean diet, authors said.
They recommended eating more fruit, vegetables and grains to slim down, as they alkalise - or counteract - dietary acid.
The team specifically highlighted vegetables such as leafy greens, broccoli, beets, asparagus, garlic, carrots, and cabbage.
For fruits, they recommended berries, apples, cherries, apricots, or melons.
Researchers also said legumes including lentils, chickpeas, peas, beans, soy products such as tofu and alternative grains such as quinoa or millet could also have this effect.
Experts have previously urged people to think twice about switching to vegan diet, due to the risk of deficiencies in key vitamins and minerals.
These include vitamin B12 and iron.
Vegans may also find themselves relying on more ultra-processed foods, they added.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all...
Don't skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
Don't ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
Don't stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
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