SOME would say that blockbuster fat jabs like Mounjaro and Wegovy are the biggest medical breakthrough in recent times.
They have revolutionised the weight loss industry and have helped tackle , along with a number of other conditions.
Fat jabs like Mounjaro and Wegovy have helped millions to lose weight Credit: Getty
But scientists now say that a vegan diet may actually help people lose weight quicker than weight loss jabs Credit: Getty
Now, however, scientists have suggested that adopting a vegan diet could help you lose weight far quicker than and its counterparts.
In a study of 224 overweight adults, researchers found that people who swapped foods like meat and fish for a low-fat plant-based diet lost 5.9kg after just four months.
Writing in the journal JAMA Network Open , they said that “a low-fat plant-based diet is an effective tool for reducing body weight”.
But in comparison, some trials have shown that fat jabs achieve less weight loss than this in the same time frame.
For example, one study on semaglutide – the active ingredient in Wegovy and Ozempic – found that participants taking a 2mg once-weekly injection lost 6.9kg, just over a stone, in nine months.
That’s only 1kg more of weight loss in more than double the amount of time.
Published in The Lancet Diabetes & Endocrinology , the study also found that those using the 1.0mg semaglutide once-weekly injection lost just 6kg in nine months.
In this new JAMA Network study, scientists in the US found that eating only plant-based foods cut daily calories by around 500 calories – which resulted in significant weight loss.
Participants were split into two groups, with half following a vegan diet and the other half maintaining their usual eating habits.
Those on the plant-based diet could eat as much fruit, vegetables, grains and legumes as they liked, as long as they avoided meat, fish, dairy products and eggs.
After following this diet for 16 weeks, their average vegetable intake rose by around 150g – about the weight of a medium sweet potato – and fruit intake rose by around 80g – roughly equivalent to a kiwi.
Meanwhile, their consumption of legumes – such as chickpeas, lentils, peas and beans – almost tripled.
Trial participants following a plant-based diet lost 5.9kg after just four months Credit: Getty What to know about a vegan diet
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants.
You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements.
For a healthy vegan diet:
- eat at least 5 portions of a variety of fruit and vegetables every day
- base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
- have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
- eat some beans, pulses and other proteins
- eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day
- choose unsaturated oils and spreads, and eat in small amounts
- have fortified foods or consider supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium and calcium
- drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)
If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.
If you do not plan your diet properly, however, you could miss out on essential nutrients, such as calcium, vitamin B12, iron, iodine and selenium.
Source: NHS
And unsurprisingly, the amount of plant-based meat alternatives they ate almost doubled.
The study concluded that “a low-fat plant based dietary intervention reduces body weight by reducing (calorie) intake”.
It suggested that a vegan diet “may be an effective treatment for overweight adults”.
In a secondary analysis, also published in JAMA Network Open with the same lead author, researchers found that the reason heavy-meat diets can be fattening is because they contain more calories.
They noted that vegan participants had been eating roughly the same weight of food as they had before, but were consuming almost 500 fewer daily calories than those on a meat and dairy based diet.
They had gone from eating 1,834 calories every day to 1,343 per day – a decrease of more than a quarter.
Scientists said that the reason for this is because “plant-based foods are high in water and fiber and low in fat, increasing food volume without a proportional increase in energy content”.
“This promotes satiety and reduces energy intake without deliberate caloric restriction,” they added.
The paper concluded: “These findings suggest that dietary composition—specifically, an emphasis on plant foods—can meaningfully influence energy intake regulation.
“This mechanism helps explain the significant weight loss and metabolic improvements observed in response to a low-fat vegan diet.”
One drawback that scientists noted, however, is that trial participants self-reported the foods they ate, meaning they may not always have been 100 per cent accurate.
The NHS warns that if a vegan diet is not planned or followed properly, Brits could miss out on “essential nutrients” such as calcium, iron and vitamin B12.
Eze Chidiebere Paul
I'm dedicated to creating high-quality content that informs, inspires, and delights. If you have any questions or suggestions, don't hesitate to get in touch. Happy reading!
