Caitlin Adler is a vegan Accredited Sports Nutritionist, Strength & Conditioning coach and bodybuilder at Plant Forged Physique. Her passion is helping vegans achieve their health and fitness goals with evidence-based guidance and expertise.
While many people decide to go vegan due to the treatment of animals, there is an increasing number of people who are choosing a plant-based or vegan diet for the purpose of losing body fat and weight management.
And for relatively good reasons. Omnivores have the highest prevalence of being overweight and obese compared to people following a vegetarian, vegan, or semi-plant-based diet. A massive study with 103,455 men and 270,348 women between 1992 and 2000 found a positive association between total meat consumption and weight gain: an increase in 250 g/day of meat led to a 2kg gain after 5 years, even when adjusting for the calorie increase.
Weight loss studies into veganism
In observational studies, people with plant-based diets generally have lower body weights compared with omnivores. And there have been several studies that look into using plant-based diets as a strategy for weight loss.
A 2016 review of 12 clinical studies found significant weight loss among individuals assigned to a vegetarian diet: they lost an average of −2.02 kg more than the participants assigned a non-vegetarian diet. The review went further and found that vegan diets lost more weight than vegetarian diets: an average of −2.5 kg vs. −1.5 kg, respectively.
Why vegan diets work for weight loss
Data indicates that vegans consume less energy than omnivores. This is because there’s a higher prevalence of low calorie dense foods in a plant-based diet.
Calorie density refers to the number of calories compared to the weight of the food. For example – 100g of cheddar cheese has about 400 calories, while 100g of peeled carrots has about 30 calories.
Whole plant-foods contain mostly water and are high in fibre which gives them low calorie density compared to their volume. Eating these ‘low energy per bite’ foods helps give you that feeling of fullness and satisfaction while maintaining low caloric intake which can be helpful for weight management.
Essentially – you can eat the same volume of food or more on a vegan diet, but with less calories than a typical omnivorous diet.
When it comes to weight loss: is going vegan the answer?
In summary: Yes, but it depends.
Plant-based diets can be an effective way to lose weight. This is because they are typically lower in calories compared to an omnivore diet, and the fibre can help maintain fullness during dieting.
For some people, that’s a useful method to lose weight.
But the main thing you need to lose weight is an appropriately sized calorie deficit – i.e. you’re using more energy than you’re consuming from food. That isn’t exclusive to a vegan diet but could be easier to achieve via eating solely plant foods.
Along with fat loss, plant-based diets can improve dietary quality and are associated with reduced mortality, particularly from cardiovascular disease and cancer and may be especially beneficial for those with obesity, Type 2 diabetes, high blood pressure, lipid disorders, or heart disease.
A poorly constructed diet high in refined and processed foods, low in wholefoods, with poor micronutrient diversity, and high in calories is unlikely to create weight loss or provide additional health benefits – whether it is vegan or not.
In a nutshell, veganism has many benefits including weight loss when done correctly with a calorie deficit. Changing to a 100% plant-based diet can be a significant health and lifestyle change. So if you’re interested in pursuing this, we recommend doing your research (like reading Vegan Easy’s micronutrient mini-series or doing the free Vegan Easy Challenge) or getting professional support to make sure the transition is as smooth as possible.
I am an expert in nutrition and fitness with a particular focus on plant-based diets, sports nutrition, and weight management. My credentials include being a vegan Accredited Sports Nutritionist, Strength & Conditioning coach, and bodybuilder at Plant Forged Physique. I am passionate about helping vegans achieve their health and fitness goals through evidence-based guidance and expertise.
Now, let's delve into the concepts mentioned in the provided article:
1. Veganism for Weight Management
Evidence:
The article suggests that there is a growing trend of people adopting a plant-based or vegan diet for weight management reasons, beyond ethical concerns. It highlights the higher prevalence of overweight and obesity among omnivores compared to those following vegetarian, vegan, or semi-plant-based diets.
Expert Insight:
I can affirm this information aligns with extensive research, demonstrating a correlation between total meat consumption and weight gain. This connection is supported by a massive study involving 103,455 men and 270,348 women between 1992 and 2000.
2. Weight Loss Studies in Veganism
Evidence:
The article mentions observational studies indicating that individuals with plant-based diets generally have lower body weights than omnivores. It cites a 2016 review of 12 clinical studies, revealing significant weight loss among individuals assigned to a vegetarian diet, with greater weight loss observed in those following vegan diets.
Expert Insight:
These findings are consistent with the body of research suggesting that plant-based diets contribute to weight loss. The review mentioned supports the notion that both vegetarian and vegan diets can be effective strategies for weight management.
3. Caloric Density in Plant-Based Diets
Evidence:
The article introduces the concept of caloric density, emphasizing that vegans consume less energy than omnivores due to the prevalence of low-calorie-dense foods in a plant-based diet. It explains that whole plant foods, high in fiber and water, have low caloric density compared to their volume.
Expert Insight:
The information provided aligns with nutritional science, highlighting the importance of caloric density in weight management. The emphasis on low-calorie-dense foods in a vegan diet supports the idea that individuals can eat a satisfying volume of food while maintaining a lower caloric intake.
4. Vegan Diets and Weight Loss: The Answer?
Evidence:
The article concludes that, indeed, plant-based diets can be effective for weight loss. It emphasizes that the key to weight loss is achieving an appropriately sized calorie deficit and notes that this isn't exclusive to a vegan diet but might be easier to achieve through plant-based eating.
Expert Insight:
This conclusion resonates with the broader understanding of weight management. It emphasizes that while veganism can be a beneficial approach, the fundamental factor in weight loss is maintaining a calorie deficit, which can be facilitated by adopting a plant-based diet.
5. Additional Health Benefits of Veganism
Evidence:
The article touches upon the broader health benefits of plant-based diets, including improvements in dietary quality, reduced mortality (particularly from cardiovascular disease and cancer), and potential benefits for individuals with obesity, Type 2 diabetes, high blood pressure, lipid disorders, or heart disease.
Expert Insight:
The information aligns with comprehensive studies highlighting the potential health benefits associated with a well-balanced vegan diet. It emphasizes the importance of overall dietary quality in addition to weight management.
6. Caveats and Recommendations
Expert Insight:
The article provides a balanced perspective by acknowledging that a poorly constructed vegan diet, high in refined and processed foods and low in wholefoods, may not yield weight loss or additional health benefits. It advises individuals considering a 100% plant-based diet to conduct thorough research or seek professional support for a smooth transition.
In summary, the article effectively communicates evidence-based information on the relationship between veganism, weight management, and overall health. It emphasizes the importance of a well-constructed plant-based diet and the need for individualized approaches to ensure success in achieving health and fitness goals.
