What is the Best Vegetarian Diet Plan for Weight Loss?
Is there is a best vegetarian diet plan for weight loss? Yes, according to evidence-based science!
A group of colleagues from the University of South Carolina, published a randomized controlled trial study in 2018 (Reference 1).
The aim of this gold standard study was to evaluate the effect of plant-based diets on weight loss. Participants were enrolled in a 6-month study and divided by their type of diet.
The scientists included in the study; vegan, pesco-vegetarian, semi-vegetarian and omnivorous subjects respectively. Already by the second month of the study, vegan participants decreased their fat and saturated fat more than the pesco-vegetarian, semi-vegetarian, and omnivorous groups. At the end of the 6-month study, vegan participants lost 7.5% of total body weight compared to the other type of diets.
So those results confirm that veganism is the best vegetarian diet plan for weight loss.
And good news from another gold-standard meta-analysis study published in 2016 from a Harvard group of scientists (Reference 2). Their goals were to evaluate if vegetarian diets may promote weight loss. So, they studied 12 randomized controlled trials, involving a total of 1151 subjects who followed a vegetarian diet for an average of 18 weeks.
Overall individuals that followed a vegetarian diet lost significantly more weight than those on a non-vegetarian diet.
A more detailed analysis showed that subjects consuming a vegan diet lost on average of 2.52 kg and those having a lacto-ovo-vegetarian diet lost only 1.48 Kg. Therefore, vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets, but further long-term trials are needed to investigate the effects of vegetarian diets on body weight control.
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