Should You Try A Plant-Based Diet For Weight Loss?

Lately, dodging the term “plant-based diet” when chatting about eating right is all the rage.

But, why is it so hot at the moment? Experts believe it’s because people are becoming more aware of the health and environmental benefits of eating this way. Some of this could be due to documentaries criticizing the consumption of meat and other animal foods.

But what exactly does a “plant-based diet” entail? Is it the same as vegetarianism or veganism? Or does this diet simply imply that you try to include more vegetables in your meals?

What Does It Mean to Eat a Plant-Based Diet, Exactly?

All of the following interpretations are technically correct. “Some people use the word ‘plant-based diet’ as a synonym for the vegan diet, while others use it in a broader sense to refer to all vegetarian diets, and I’ve even seen people use it to refer to diets that are primarily but not fully made up of plant foods.”

The fundamental concept is to make plant-based foods the focus of your meals. “Plant-based diets emphasize fruits, vegetables, and beans while limiting meats, dairy, and eggs,” says the author. Then, depending on how rigorous you want to be, you could impose more limits. “Depending on the individual’s perspective, it may fully prohibit animal foods or simply limit intake.”

That means meat and fish don’t have to be off-limits; you may simply limit how often you eat them.

Consider “plant-based” to be a broad category of diets that encompasses a variety of more particular diets. The Mediterranean diet, for example, is a variation of a plant-based diet because, while it includes fish and fowl, the focus is on plant-based meals.

The renowned Whole30 diet and lifestyle regimen may not always qualify. “While the Whole30 diet is generally heavy on animal proteins, it is possible to follow it on a plant-based basis,” says the author. Plant-based diets include vegetarian and vegan diets.

What Does Research Say About Plant-Based Diets Right Now?

The majority of people who adopt this eating style do so because of the possible health benefits. Eating this manner has been related to several heart benefits, such as lower cholesterol. Some studies suggest that plant-based eating can improve reproductive parameters and lower your risk of acquiring [type 2] diabetes.

In July 2017, a study published in the Journal of the American College of Cardiology connected diets high in nutritious plant foods (such as nuts, whole grains, fruits, vegetables, and oils) to a lower risk of heart disease.

The Journal of Geriatric Cardiology concluded that eating a plant-based diet can help prevent and treat type 2 diabetes and references studies that suggest this diet may also help reduce the risk of other chronic illnesses, such as cancer. In addition, according to a review, plant-based diets can improve mental and physical well-being, quality of life, and general health in persons with type 2 diabetes and improve biological markers of the disease.

According to a review published in December 2019 in Nutrients, following a plant-based diet may help reduce the chance of getting heart disease and maybe cancer in Black Americans, who are disproportionately affected by several chronic diseases.

One review of studies (including over 715,000 participants) published in July 2020 in the BMJ found that participants whose diets contained the most plant-based protein had a 6% lower risk of premature death than those who consumed the least protein overall.

Another study found a correlation between increased intake of fruits, vegetables, and legumes and a lower risk of all-cause early mortality, with participants reaping maximal health benefits at three to four servings per day – a level that anyone eating a plant-based diet is likely to meet.

What to Eat, Limit, and Avoid in Food

What Should You Eat and Drink

Fruits

A plant-based diet includes all fruits, such as:

• berries
• citrus fruits
• bananas
• apples
• grapes
• melons
• avocado

Vegetables

A healthy plant-based diet contains plenty of vegetables. Including various colorful vegetables provides a wide range of vitamins and minerals.

Examples include:

• broccoli
• kale
• beetroot
• cauliflower
• asparagus
• carrots
• tomatoes
• peppers
• Zucchini

Root vegetables are a good source of carbohydrates and vitamins. They include:

• sweet potato
• potatoes
• butternut squash
• Beets

Legumes

Plant foods include legumes. They are an excellent source of fiber and plant-based protein. People can include a wide variety in their diet, including:

• chickpeas
• lentils
• peas
• kidney beans
• black beans

Seeds

Seeds are a great snack or an easy way to add extra nutrients into a salad or on top of a soup.

Sesame seeds contain calcium, and sunflower seeds are a good source of vitamin E. Other seeds include:

• pumpkin
• chia
• hemp
• flax

Nuts

Nuts are plant foods. They are good sources of proteins and vitamins, such as selenium and vitamin E.

• brazil
• almonds
• cashews
• pecans
• macadamia
• pistachios

Healthful fats

It is vital to consume polyunsaturated and monounsaturated fats and omega-3 fatty acids. Plant-based sources include:

• avocados
• walnuts
• chia seeds
• hemp seeds
• flaxseed
• olive oil
• canola oil

Whole grains

Whole grains are an excellent source of fiber and help maintain stable blood sugar. They also contain essential minerals, such as magnesium, copper, and selenium.

Examples of whole grains include:

• brown rice
• oats
• spelled
• buckwheat
• quinoa
• whole-grain bread
• rye
• barley

Plant-based milk

If people want to reduce their dairy intake, a wide range of plant-based milk is available in grocery stores and online. These include:

• almond
• soy
• coconut
• rice
• oat
• hemp

Just make sure to choose unsweetened plant milk options.

What Should You Avoid? (or Avoid Entirely, Depending on How Strict You Decide to Be)

• Dairy products (including milk and cheese)
• Poultry and meat (like chicken, beef, and pork)
• Processed foods such as sausages and hot dogs
• All animal products (including eggs, dairy, and meat if you’re vegan).
• Refined grains (for example, “white” foods such as white pasta, rice, and bread)
• Desserts (like cookies, brownies, and cake)
• Sugary drinks, such as soda and fruit juice
• French fries with potatoes
• Sweetheart (if not vegan)

A Sample Menu for a Standard Plant-Based Diet for 7 Days

Day 1

• Breakfast Tofu scramble
• Lunch Cauliflower rice bowl with black beans, corn, avocado, and salsa
• Dinner Veggie-topped pizza
• Snack Zucchini chips

Day 2

• Breakfast Oatmeal-based breakfast muffins
• Lunch Tomato basil soup with oyster crackers
• Dinner Veggie stir-fry with tofu
• Snack Hummus wrap

Day 3

• Breakfast Homemade oatmeal bars
• Lunch Greek salad with a slice of whole-grain pita bread
• Dinner Kale and tofu curry
• Snack Cashew yogurt with berries and a scoop of peanut butter

Day 4

• Breakfast burrito with eggs, peppers, and salsa
• Lunch Veggie burger and a side salad
• Dinner Cauliflower “steak” with roasted sweet potato fries
• Snack Veggies with hummus

Day 5

• Breakfast Dairy-free yogurt with berries and granola
• A lunch Tomato sandwich with pesto and a drizzle of olive oil
• Dinner Whole-wheat pasta with roasted tomatoes
• Snack Roasted chickpeas

Day 6

• Breakfast Chia seed pudding with fresh berries and a spoonful of almond butter
• Lunch Avocado toast
• Dinner Vegan mushroom enchiladas
• Snack Handful of almonds

Day 7

• Breakfast Oatmeal with almond milk
• Lunch Quinoa bowl with roasted carrots and sweet potatoes
• Dinner Vegetarian chili topped with slices of avocado
• Snack Whole-wheat toast topped with peanut butter

Considerations

People should ensure they acquire enough of the essential nutrients before starting a plant-based eating.

Vitamin B-12 (cobalamin)

Vitamin B-12 is required for the proper functioning of the blood and cells. Many animal products contain B-12, but few plant-based diets do. Anemia and nerve damage can result from a B-12 shortage.

Vegans and vegetarians who follow a vegan or vegetarian diet may consider taking a B-12 supplement or eating B-12-fortified foods. Some cereals, plant-based milk, and nutritional yeast are examples of foods.

Iron

People who do plant-based eating may need to make sure they obtain adequate iron because plants have a lower bioavailability than meat.

Plant-based foods with high iron content include:

• kidney beans
• black beans
• soybeans
• spinach
• raisins
• cashews
• oatmeal
• cabbage
• tomato juice
• dark leafy greens

Combine citrus and other vitamin C sources with plant-based iron sources to improve iron absorption.

Protein

Some people may be concerned that a plant-based diet may not provide adequate protein. However, there are other plant-based protein sources, including:

• lentils
• chickpeas
• quinoa
• beans, such as kidney, pinto, or black beans
• tofu
• mushrooms
• nuts
• seeds

Protein can be found in several foods and can deliver all of the essential amino acids for optimum health. Tofu or beans, for example, might be topped with a handful of seeds or a dollop of hummus.

Omega-3 fatty acids are essential fatty acids

Omega-3 fatty acids are necessary because they aid in the reduction of inflammation, memory loss, and other chronic illnesses, including heart disease. EPA and DHA are the two most important omega-3 fatty acids.

EPA and DHA are abundant in fish, seafood, and animal products such as eggs.

Although some plant-based foods, such as walnuts, hempseed, and flaxseed, contain omega-3 ALA, research demonstrates that the body converts ALA to EPA and DHA at a sluggish and inefficient rate. Some persons are genetically predisposed to low ALA absorption.

Vegetarians have reduced quantities of DHA and EPA in their blood and tissues, leading to inflammation, memory problems, and brain fog, among other things. People who do plant-based eating should think about taking an omega-3 supplement.

Some nutritionists recommend that vegetarians limit their intake of pro-inflammatory linoleic acid. Linoleic acid is found in soybean, corn, sunflower, and safflower oils.

What Are the Benefits of a Plant-Based Diet That Have Been Scientifically Proven?

A poor-quality diet is the leading predictor of early death in the United States. A traditional American diet substantial in saturated and trans fats, sodium, and processed foods puts you at a disadvantage when it comes to health and longevity. In contrast, a healthy diet that emphasizes whole foods and plant-based nutrients tends to have the opposite effect. As the following studies show, eating a plant-based diet can help you avoid or manage type 2 diabetes and heart disease by lowering your risk of needing medication, reducing your risk of obesity and high blood pressure, and possibly even preventing or managing type 2 diabetes and heart disease.

Researchers discovered that eating a plant-based diet (including fruits, vegetables, legumes, nuts, and whole grains) was linked to a decreased risk of type 2 diabetes in a review published in JAMA Internal Medicine in July 2019. The nine studies included around 307,100 people, and they adjusted the results for things like smoking status and exercise frequency, which could have skewed the consequences otherwise. As a result, researchers concluded that the lower risk was linked to the participants’ dietary choices.

The enhanced function of beta cells, which help create insulin, could cause a lower risk of type 2 diabetes (the hormone that keeps blood sugar levels stable). According to a previous study, beta-cell function reduces as type 2 diabetes progresses, leading to severe blood sugar variations. However, randomized research published in February 2018 in Nutrients indicated that participants who followed a plant-based diet for 16 weeks had superior beta cell activity and insulin sensitivity than the control group and lower BMIs and belly fat. Experts agree that following a plant-based diet healthily can help you control your weight and possibly lead to weight loss. “Most people [who switch from a conventional American diet] notice that they have greater energy,” says the author.

A plant-based diet may be beneficial to your body as well as your intellect. One study published in Translational Psychology in September 2019 attempted to answer that question, and the results were mixed. While the researchers determined that this diet effectively boosts metabolism weight management and reduces inflammation (particularly in persons with obesity and type 1 and type 2 diabetes), they did not confirm whether it improves mental performance. But don’t throw it out just yet: the experts say there’s plenty of room for more investigation into the subject in the future.

Don’t worry if you aren’t ready to give up animal proteins just yet. Another study, published in August 2019 in JAMA Internal Medicine, found that while eating more plant-based proteins can help lower your risk of cancer and cardiovascular disease, eating more animal proteins has no effect. While it’s not necessary to eliminate meat and dairy from your diet, making an effort to include more plant proteins can help reduce your risk of certain diseases. To ensure that you have plenty of options when you become hungry, make a shopping list heavy on fruit, legumes, and plant-based proteins.

What Are Some of the Potential Drawbacks of a Plant-Based Diet?

Simply eating plant-based foods won’t suffice; you’ll need to pay attention to the quality of the foods you’re eating, as there are lots of harmful plant-based foods like potato chips and french fries. Choosing bad plant-based foods increases your chances of gaining weight and developing health problems, including heart disease.

Another thing to keep in mind is that when you first begin eating a plant-based diet, you can increase bowel motions, diarrhea, or constipation. This is because many plant-based diets are high in fiber, which helps to keep bowel movements regular. Consider gradually integrating more plant-based meals into your diet to give your body time to adjust, and drink lots of water both during and after the transition.

For the most part, a plant-based diet will tick all of the vital nutrient boxes. Because of all of the fruits and vegetables that are generally consumed, a well-planned plant-based diet can be nutritionally adequate and exceptionally high in fiber, vitamin A, vitamin C, and potassium.

However, if you decide to go all-in on the plant-based diet and exclude all animal products, you’ll want to keep an eye on your vitamin B12 and choline levels. Vitamin B12 is mainly found in animal sources, and egg yolks and liver are the finest suppliers of choline. If a person does not consume animal products, they may be deficient in these nutrients.

A Final Thought on What a Plant-Based Diet Entails

All plant-based diets reduce animal-derived items in favor of plants. Rather than a meat-and-dairy-centered diet, vegetables, fruit, and whole grains take center stage. It’s a light, tasty way of eating that’s been linked to various health benefits, including weight loss and disease prevention.

Weight loss or maintenance and a reduced risk of heart disease and diabetes can all be achieved by eating a diet rich in plant foods and low in animal products.

People who want to transition to a plant-based diet might progressively reduce their meat and dairy consumption.

Eating a plant-based meal once a week, or substituting one animal product for a plant-based one, can be an excellent place to start.

Before making significant dietary changes, people should consult with a doctor or a dietician.

References