Weight Loss

Vegan vs. Mediterranean Diet – Only for Weight Loss

As the above line suggests, we do not want to extend the never-ending argument regarding which one is better. If seen from the perspective of weight loss, the vegan diet is a step ahead of the Mediterranean diet, according to a recent study.

Experts believed the fact that the latter was an effective option for weight loss. However, the recent study indicated the fact that apart from being more efficient in weight loss, a low-fat vegan diet also improves the weight, body consumption, cholesterol levels, and insulin sensitivity.

Wondering how?

Here’s how the study was conducted – 

At the initial stage of the study participants, who were overweight and had no history of diabetes were selected. Next, they were assigned to either a vegan diet or a Mediterranean diet in a 1:1 ratio. Then, over 16 weeks, one group was fed a low-fat vegan diet. It focused on fruits, vegetables, whole grains, and legumes. The other group was offered a Mediterranean diet following the PREDIMED protocol focusing on fruits, legumes, vegetables, low-fat dairy, fish, and extra virgin olive oil. Saturated fats and red meat were limited or restricted.

There was no calorie limit, and none of the participants change their exercise or medication routines unless suggested by the doctor. After 16 weeks, the participants went through a four-week washout period before switching to the opposite meal for the next 16 weeks.

The results??

  • Participants lost 6 kilograms (around 13 pounds) on average on the vegan diet. However, no meaningful change was noticed in participants with the Mediterranean diet.
  • 3.4 kg (about 7.5 pounds) – That’s the amount of fat mass vegan diet participants lost more than those from the other group.
  • Participants had a greater reduction in visceral fat by 315 cm3 on the vegan diet.
  • Cholesterol changes were significant too with the vegan diet. The total and LDL cholesterol levels decreased by 18.7 mg/dL and 15.3 mg/dL. However, there were no significant changes with the Mediterranean diet.
  • In terms of a decrease in blood pressure, the Mediterranean diet was more efficient than the vegan diet (6.0 mm Hg in comparison to 3.2 mm Hg).

So, if your goal for 2021 is to lose weight, you know what to do.

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