Why a vegetarian diet guarantees slimming success: Cutting out meat nearly DOUBLES weight loss by changing how we store fat

  • Following a plant-based diet also improves our satiety and energy levels
  • Vegetarian dieters find their eating plan and exercise routine easier to stick to
  • Researchers believe a vegetarian diet can help people stay lean as they age
  • Such a diet may particularly benefit diabetes patients if it reverses their disease 

By ALEXANDRA THOMPSON HEALTH REPORTER FOR MAILONLINE

Published: | Updated:

Dieters who follow a vegetarian eating plan lose nearly twice as much weight as calorie-restricting meat eaters, new research reveals.

Cutting 500 calories a day and adopting a plant-based diet results in an average weight loss of 13.67lbs (6.2kg) after six months, compared to 7.05lbs (3.2kg) in meat eaters, a study found.

Researchers believe this may be due to vegetarian diets changing our fat storage and insulin sensitivity, as well as making us feel more energized, which encourages people to stick to their eating plan.

Lead author Dr Hana Kahleova from the Physicians Committee for Responsible Medicine in Washington DC, said: 'A diet built around plants is naturally rich in fiber, vitamins, minerals, and phytochemicals, which leaves us feeling energized and refreshed instead of hungry and fatigued. 

'Part of the reason a vegetarian diet works so well for many people is because it's easy to stick to.'

Eating a calorie-restricted vegetarian diet nearly doubles your weight loss, research reveals

Eating a calorie-restricted vegetarian diet nearly doubles your weight loss, research reveals

EATING MEAT ONCE OR TWICE A WEEK CUTS YOUR OBESITY RISK IN HALF 

Eating one or two meat-free meals a week halves the risk of becoming obese, research suggested last month.

The findings suggest the millions of people in Britain adopting a so-called ‘flexitarian’ diet – becoming vegetarian a few days a week – are significantly benefiting their health.

The research, which involved tracking 16,000 people over a decade, found that those who eat just 25 per cent less meat every week are nearly half as likely to become obese.

The team, from the University of Navarra in Spain, found eating just 380g (13 ounces) less of meat a week – the equivalent of two large chicken breasts - is linked to a reduction in the risk of obesity of 43 per cent.

Those who eat less meat also double their intake of fruit and vegetables, the research adds. 

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How the study was carried out

Researchers from the Physicians Committee for Responsible Medicine asked a group of 74 adults with type 2 diabetes to eat 500 less calories a day for six months.

Half of the participants ate exclusively vegetarian food, while the remainder adopted a conventional diabetes diet that included meat.

A typical vegetarian dinner included brown rice with marinated tofu and bean sprouts, while meat eaters munched on honey lemon chicken with brown rice and vegetables.

To measure fat storage, the researchers analyzed the composition of the participants' thighs at the start of the study and three and six months in using MRI scans.  

An exercise routine was introduced halfway through the study.  

Key findings 

Results revealed that those in the vegetarian group lost nearly twice as much weight as those eating meat.

Exclusively eating plant-based foods resulted in an average weight loss of 13.67lbs (6.2kg), compared to 7.05lbs (3.2kg) among those following a typical diabetes eating plan. 

The findings also demonstrated the vegetarian group lost more fat around and inside their muscles.   

In addition, the vegetarians had improved satiety and energy at three and six months.

They also found it easier to adhere to their eating plan and the introduced exercise routine.

A vegetarian diet may encourage weight loss by altering fat storage and insulin sensitivity, according to the researchers. 

The findings were published in the Journal of the American College of Nutrition.

Vegetarian dieters report improved satiety and energy at three and six months

Vegetarian dieters report improved satiety and energy at three and six months

EATING STEAK INCREASES YOUR RISK OF DYING FROM NINE MAJOR DISEASES 

Eating roast beef and lamb increases your chances of dying from nine major diseases, according to research released last month.

Red meat raises the risk of death from cancer, Alzheimer's disease, heart disease and diabetes, a study found.

Beef, lamb and pork also increase your susceptibility of suffering a stroke, infections and kidney, liver and lung disease, the research adds.

Yet, regularly eating white meat may reverse the damage, the researchers from the National Cancer Institute in Maryland added.

Those who frequently consume chicken and fish are 25 per cent less likely to die from various diseases than those who rarely eat white meat. 

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Why is this important? 

Dr Kahleova said: 'What we found is that a plant-based vegetarian diet is a helpful tool for anyone who is serious about staying healthy and lean, especially as we age.

'A diet built around plants is naturally rich in fiber, vitamins, minerals, and phytochemicals, which leaves us feeling energized and refreshed instead of hungry and fatigued. 

'Part of the reason a vegetarian diet works so well for many people is because it's easy to stick to.'

Study participant Libor Siroky, adopted the vegetarian diet and lost 18lbs, which reversed her diabetes.

She said: 'Previously, I thought diabetes was a progressive disease.

'We think it's only going to get worse, but this study proved the opposite. We can control it.'

 

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