As of last year, about 1 out of 10 Americans follow vegetarian or vegan diets. Plant based diets have become increasingly popular in the past couple of decades for their link to improved health, but also their positive impact on environmental sustainability. Switching to plant based foods may help with weight loss, though this isn’t a guaranteed benefit of a meatless diet. However, the impact on your cardiovascular and overall health is almost certain if you decide to try being vegetarian or vegan if you make the right choices.
Though there is some connection between plant-based diets and maintaining a healthy weight, you shouldn’t assume that switching to such a diet will automatically give you the results you’re looking for. It is true that vegetarian and vegan diets tend to be lower in calories, which makes it easier to lose weight. Also, plant-based diets generally have a lower energy density, while the food volume and fiber content is greater. This makes you feel more full, contributing to an overall reduction in calorie intake. However, it is important to note that although research has shown that adopting a plant based diet can lead to weight loss, it isn’t guaranteed. Consuming a surplus of calories, even if on a plant based diet, is unlikely to lead to weight loss so portion control and paying attention to hunger and fullness cues are still important. Nevertheless, vegan and vegetarian diets have been associated with numerous other health benefits such as reduced risk of cardiovascular disease, diabetes, and certain cancers.
Aside from the health-related benefits of maintaining a plant based diet, this practice could also be financially rewarding in the long term. Research shows that switching to a vegan diet can reduce your food expenses by one-third of the cost of a normal diet. Data gathered on vegetarian diets revealed a similar statistic. On a larger scale, reducing the amount of meat and animal products consumed mitigates the environmental impact of these food industries. It’s a great way to practice sustainable eating and help to protect the environment.
Not sure where to start? Here are some tips to help introduce you to a plant based diet if you’re feeling uncertain:
- Take it slow. Cutting meat and animal products out of your diet all at once can feel restrictive.
- Find substitutes that you like. For some people, it can be hard to give up their favorite animal foods. Thanks to the rise in plant based meats and alternative dairy products, you don’t have to!
- Prioritize variety. Almost all the essential nutrients, with the exception of vitamin B12, can be found in plant sources. Make sure you eat a variety of fruits, vegetables, and grains to lower your chances of becoming deficient.
○ For vitamin B12, look for fortified foods or talk to your doctor about taking a supplement. - Don’t give up! It takes time to see the benefits of your nutrition manifest themselves. Be patient and stick to the habit and you’ll feel (and see) results eventually.
References:
Zangardi, L. (2022, January 11). Weight Loss Powered by Plant Based Diets. NASM Blog. https://blog.nasm.org/plant-based-diets-weight-loss
Wight, K. (2022, March 1). 1 in 10 Americans say they don’t eat meat, a growing share of the population. Alliance for Science. https://allianceforscience.org/blog/2022/03/1-in-10-americans-say-they-dont-eat-meat-a-growing-share-of-the-population/
Physicians Committee for Responsible Medicine. (n.d.). Weight Loss. https://www.pcrm.org/health-topics/weight-loss
Greger, M. (n.d.). Weight Loss. NutritionFacts.org. https://nutritionfacts.org/topics/weight-loss/
Health Europa. (2021, July 28). New study shows that vegan and vegetarian diets are cheaper and healthier. https://www.healtheuropa.com/new-study-shows-that-vegan-and-vegetarian-diets-are-cheaper-and-healthier/111821/
MamaSezz. (2021, September 13). How a Plant-Based Diet Can Help You Lose Weight. MamaSezz Blog. https://www.mamasezz.com/blogs/news/plant-based-diet-weight-loss
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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