Research shows plant-based diet is best at keeping weight off

A new year, a new set of resolutions that we probably won't keep. Nearly everyone resolves to lost weight in the new year and this year is no different. A recentsurveyfinds that nearly half of U.S. adults plan to start a new diet in 2025.
Which one do they plan to try? If they obey the common dictum to "follow the science," they'll no doubt go on a plant-based or vegan diet.
But, not surprisingly, that's not what most people are planning to do. Of those saying they'll start a new diet, 40% said they'll just try to eat fewer calorieswhile 26% said theyll go on a low-carbohydrate diet, such as keto, Atkins, or South Beach.
Only 7% said they'll begin eating a plant-based diet,despite evidence that shows its not only effective, but also less expensive, better for the environment, and provides protection from a variety of diseases.The survey included results from 2,174 people.
This isn't too surprising, considering that estimatesof the percentage of Americans already following a vegan are as low as2%, according to Statista.
That's unfortunate, says Rosanne Becker of the not-for-profitPhysicians Committee, a health advocacy group with 17,000 physician members.
Counting calories can be time consuming and create a negative relationship with food for some people. And low-carbohydrate diets come with a range ofside effects," she said. "Research has shown that plant-based diets are effective for weight loss without purposefully restricting or counting calories. This is because plants tend tobe naturally lower in calorie density and higher in fiber, which promotes a feeling of fullness.
Numbers tell the tale
A vegan diet is not only more effective for weight loss but alsoreduces the riskof obesity-related diseases, Becker said, and she cited research to back up her argument:
- Inthe 2017 BROAD Study, obese or overweight participants in Gisborne, New Zealand, ages 35 to 70, with at least one comorbidity, such as type 2 diabetes, ate a whole food, plant-based diet for six months. On average, they lost 26.6 pounds and achieved a reduction in body mass index of 4.4 percentage points. There was no significant weight loss in the control group.
- In the Physicians Committees 2013GEICO studyof 292 obese or overweight GEICO Insurance Company employees with a diagnosis of type 2 diabetes at 10 sites across the United States, participants followed either a low-fat vegan diet or no diet for 18 weeks. Those who followed a low-fat vegan diet lost an average of 9.5 pounds, significantly decreased total and LDL cholesterol, and, in individuals with diabetes, decreased hemoglobin A1c by an average of 0.7 percentage points.
- In anotherPhysicians Committee study, from 2018, overweight individuals who followed a plant-based diet for 16 weeks lost 14.3 pounds, on average, while individuals in a control group experienced no significant change in weight.
Adds Dr. Becker: A reason that so few people are planning to try a plant-based diet could be that they dont know where to start. For free resources, check outPCRM.organd sign up for the21-Day Vegan Kickstart.
Photo Credit: Consumer Affairs News Department Images
Posted: 2025-01-02 20:51:05