Which way would you choose to lose weight? Is a vegan diet reliable?

Eating a balanced diet rich in plenty of fruits and vegetables is one of the best ways to stay healthy and maintain a healthy weight. So if you're looking to shed a few pounds, adopting a vegan diet for weight loss may be appealing.

In fact, people who eat more plant-based foods tend to weigh less on average than those who eat more meat, dairy, and eggs, according to a 2017 study. Replacing animal protein with plant protein may also reduce mortality, according to another 2016 study.

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Research also shows that reaching and maintaining a healthy weight can reduce your risk of heart disease, as well as lower blood pressure, cholesterol and your risk of type 2 diabetes. Being overweight can also lead to more pain, sleep problems, lower energy and less confidence.

So are vegan diets good for weight loss? Today, we explore whether cutting out meat, dairy, and other animal products can actually help you lose weight and get leaner. Although remember – just because something is labeled vegan, it doesn’t make it automatically healthy. Packaged foods, even if they don’t contain meat, tend to be highly processed and contain added sugar, fat, and salt. If you’re trying to lose weight on a vegan diet, it’s best to avoid these as they can derail your health goals.

1. Vegetarian diet: Eat enough protein

What is protein? Protein is a macronutrient that is essential for growth and repair, as well as keeping us healthy. It can also aid in weight loss because it boosts metabolism and helps keep the body full – meaning less chance of snacking or sugar cravings.

Most adults need about 0.75 grams of protein per kilogram of body weight per day. In practice, this is about two servings of meat, fish, nuts or tofu per day. As a rough guide, one portion of protein should fit in the palm of your hand.

Protein helps increase satiety, also known as fullness. Therefore, it can keep you feeling fuller for longer than carbohydrates and fats. In addition, protein requires more energy to break down, which means fewer calories are absorbed. Protein in plant foods includes nuts, seeds, tofu and soy products, beans and legumes.

If you don't like eating protein, you can drink it in the form of a vegan shake. Vegan protein powders are a convenient way to increase protein in your diet, however, they are not necessary in order to get adequate amounts of protein. In addition, they should not replace whole food sources of plant-based protein.

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2. Vegetarian diet for weight loss: Focus on filling fiber

Fiber is a complex carbohydrate that we cannot digest, so the microbes in our gut feed on fiber to grow and survive. Since fiber is not digested further in the digestive system like other foods, it takes longer to reach the intestines, thus also keeping us fuller for longer.

For those trying to lose weight, eating fiber-rich plant foods can help sustain energy and keep you feeling fuller for longer. The good news is that fiber is primarily found in plants, which are mostly found in a vegan diet.

If you’re looking to lose weight, you may want to focus more on low-energy, fiber-rich plant foods like beans, legumes, vegetables, fruits, and whole grains, however, don’t forget to include a moderate amount of nuts in your diet as they are high in healthy fats and help support brain health, joint health, and hormone production, among many other things.

A 2015 study found that eating 30 grams of fiber per day, without making any other dietary changes, could help "significant weight loss."

In addition to promoting weight loss, fiber is great for your heart, gut, and digestion. Yet most of us don’t get enough of it. The Dietary Guidelines for Americans recommend that women get at least 25 grams of fiber per day and men get around 36 grams.

3. Vegetarian diet: Avoid processed vegetarian food

There is a common misconception that because a food is labeled vegan, it automatically means it is healthy, however, this is not the case and vegan foods can also contain saturated fats and added sugars. Therefore, if you are concerned about your health and weight, you are better off eating mainly plants and whole foods.

If you're going vegan from an omnivorous diet, you should be aware that eliminating animal products on a vegan diet may result in a higher risk of nutrient deficiencies. It is possible to get most nutrients, but you do need to be more aware of where they are coming from.

4. Vegetarian diet: Check food labels

As with any weight loss plan, food labels can be a helpful indicator of how much you should eat. However, the best foods to choose are often those that have no labels at all because they are the least processed.

Weight loss is unique to each person and often requires a combination of measures to be coordinated. This includes diet, exercise, stress and sleep, however, when you look at meal ingredients and food labels, ideally you want to aim for foods low in sugar – foods with less than 5g of sugar per 100g; foods low in saturated fat – less than 1.5g per 100g; and foods higher in fiber – more than 6g per 100g.”

Those who follow a vegan diet are also often deficient in certain healthful nutrients, including vitamin B12, calcium, and vitamin D. Make sure you eat a wide variety of foods, or supplement if necessary.

5. Vegetarian diet: skip refined sugars

Sugar is a major contributor to weight gain because it's high in calories and low in nutrients. Sugar is often hidden in ingredient lists and can be called several different names. Watch out for anything ending in "ose," including glucose, dextrose, fructose, sucrose, maltose, lactose, and galactose—all of which are sugars. A good rule of thumb is that if you've never heard of it or can't pronounce it, you probably shouldn't be eating it—especially if you're trying to lose weight.

Sugar causes blood sugar spikes and crashes, which drive our sugar cravings and a constant need for sugar for energy. You don't have to cut out sugar completely - this is usually unsustainable in the long run and you're more likely to fall back into old habits. You're better off minimizing your sugar intake and focusing largely on fiber-rich sweet foods that stimulate your sweet tooth - for example, whole fruit. Additionally, you can try combining foods that are higher in sugar with a source of fiber to slow down the rate at which sugar is released into the bloodstream.

Ultimately, to reach your weight loss goals, you need to find a diet that works for you and that you can stick to. Following a vegan diet isn’t necessarily the way to lose weight, and diet composition, exercise, sleep, and stress all play a role.

A vegan diet is a more environmentally friendly way to eat, but it doesn’t necessarily mean you will be successful in losing weight. Also, if you start with a low fiber intake, be mindful to increase your fiber intake slowly and gradually to prevent gastrointestinal upset.

Source: Chongqing Tianji Network Co., Ltd.

Source: Live Science "How to follow a vegan diet for weight loss"

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