To lose weight and control cholesterol levels, it is better to follow a low-fat vegan diet than the famous Mediterranean diet.
- Unlike participants who followed a Mediterranean diet, those who followed a vegan diet lost 6 kg, including 3.4 fat.
- The vegan diet also lowered cholesterol and visceral fat levels.
- In contrast, a greater decrease in blood pressure was observed in participants following the Mediterranean diet.
Excellent for the heart and cardiovascular health, recommended for delaying brain aging, for maintaining the intestinal microbiota or improving physical performance… Many studies have looked into the benefits of the Mediterranean diet on our health.
Traditionally followed by the inhabitants of Greece, Crete or Italy, this diet rich in vegetables, olive oil, whole grains and fermented dairy products such as yogurt is also recommended to maintain your figure. . However, a new study published in the Journal of the American College of Nutrition shows that, contrary to popular belief, the Mediterranean diet is not necessarily the most effective if you want to lose weight. Instead, a low-fat vegan diet should be preferred.
A weight loss of about 6 kilos
The study’s findings are based on a randomized trial in which overweight participants with no history of diabetes were randomly divided into two groups: one followed a vegan diet, the other a Mediterranean diet. For 16 weeks, half of the participants started with a low-fat, vegan diet free of animal products but rich in fruits, vegetables, whole grains and legumes.
The other group followed a classic Mediterranean diet, including fruits, vegetables, legumes, fish, low-fat dairy, extra virgin olive oil, while limiting red meat and saturated fats. Neither group had a calorie limit or followed any particular exercise program. After 16 weeks of follow-up, each group took a four-week break, before switching to the opposite group for an additional 16 weeks.
The results showed that the participants lost an average of 6 kilos (following the vegan diet, while no significant weight change was seen for the Mediterranean diet. In particular, they lost 3.4 kg more mass fat while following the vegan diet.
A significant reduction in cholesterol
Following the vegan diet, participants experienced a significant reduction in visceral fat (315 cm3), as well as a reduction in total and LDL cholesterol levels (by 18.7 mg/dL and 15.3 mg/dL, respectively). ), while the Mediterranean diet did not result in significant changes in cholesterol.
On the other hand, it was the Mediterranean diet that caused the greatest reduction in blood pressure.
For Dr. Hana Kahleova, Director of Clinical Research for the Physicians Committee, these results show that the “Vegan diet is more effective both in improving health markers and in stimulating weight loss”. According to her, the vegan diet likely led to weight loss, as it was associated with reduced calorie intake, increased fiber intake, decreased fat intake and decreased food intake. of saturated fats.
On the contrary, the Mediterranean diet, with its intake of fatty fish, dairy products and olive oil, did not lead to significant and constant weight loss. “If your goal is to lose weight or be healthy in 2021, choosing a plant-based diet is a great way to reach your resolution”concludes Dr. Kahleova.