A scientific review in April’s Nutrition Reviews shows that a vegetarian diet is highly effective for weight loss. Vegetarian populations tend to be slimmer than meat-eaters, and they experience lower rates of heart disease, diabetes, high blood pressure, and other life-threatening conditions linked to overweight and obesity.
The new review, compiling data from 87 previous studies, shows the weight-loss effect does not depend on exercise or calorie-counting, and it occurs at a rate of approximately 1 pound per week.
Rates of obesity in the general population are skyrocketing, while in vegetarians, obesity prevalence ranges from 0 percent to 6 percent, note study authors Susan E. Berkow, Ph.D., C.N.S., and Neal D. Barnard, M.D., of the Physicians Committee for Responsible Medicine (PCRM).
The authors found that the body weight of both male and female vegetarians is, on average, 3 percent to 20 percent lower than that of meat-eaters. Vegetarian and vegan diets have also been put to the test in clinical studies, as the review notes. The best of these clinical studies isolated the effects of diet by keeping exercise constant. The researchers found that a low-fat vegan diet leads to weight loss of about 1 pound per week, even without additional exercise or limits on portion sizes, calories, or carbohydrates.
“Our research reveals that people can enjoy unlimited portions of high-fiber foods such as fruits, vegetables, and whole grains to achieve or maintain a healthy body weight without feeling hungry,” says Dr. Berkow, the lead author.
“There is evidence that a vegan diet causes an increased calorie burn after meals, meaning plant-based foods are being used more efficiently as fuel for the body, as opposed to being stored as fat,” says Dr. Barnard. Insulin sensitivity is increased by a vegan diet, allowing nutrients to more rapidly enter the cells of the body to be converted to heat rather than to fat.
Earlier this month, a team of researchers led by Tim Key of Oxford University found that meat-eaters who switched to a plant-based diet gained less weight over a period of five years. Papers reviewed by Drs. Berkow and Barnard include several published by Dr. Key and his colleagues, as well as a recent study of more than 55,000 Swedish women showing that meat-eaters are more likely to be overweight than vegetarians and vegans.
From PCRM
@BillinDetroit
Wow maybe you shouldn’t blame your wife for your weight coming back on and take some personal responsibility for your own health. Can you not cook your own food? Seriously, grow up.
Nice blog. Good tips. I do agree with the statement that vegetarian diet causes major weight loss. Some of my friend are personal trainers and one of them always suggest me to eat vegetarian food as I used to take non-veg foods more. He told me the harmful impacts of eating non-vegetarian diets i.e. they contain a lot of fats and calorie and that’s very bad for the body. From that day I started taking vegetarian and green diet and you won’t believe my weight has been reduced to the minimum within a month. That was a great surprise for me. He also told me to do some workouts and exercise that is beneficial for my health and keeps me fit and strong. So, I can say that vegetarian foods are good for our health.
I am a little bit weighty and have been searching for some good weight loss tips. For this I have consulted many personal trainers and they told me to follow some workouts and exercises using exercise bikes and treadmill. Bnut it didn’t work. Now I thin this vegetarian diet will help me in weight loss. I heard that vegetarians people are more healthier than non-vegetarian. Now I am going to eat only vegetarian diet. Hope it will work.
read the book it has good tips on what u should n should not b eating, as far as exercising goes, do circuit training so u dont get bored, do 15 on treadmill walking, 15 on elipitical, 5 on stair master it l help pass time.
Dear 23 Year old,
Try taking wheatgrass. I’ve been using wheatgrass since January 1st 2009 and had lost 40 lbs. In addition, make sure you use the product with a multivitamin as well. Your weight will melt away. Overall, wheat grass can be purchase at any whole foods store. Amazing Grass Wheat Grass is one of the best brands. Good Luck!
RUDE much? This person is obviously here for help with weight loss. Your hang-up about the ‘etiquette’ of a post is rude and destructive. That is all…
Please don’t ever, ever type a message in all caps again. On this site or any other.
That is all.
BJS, Please don’t ever type on this site again! That is all…
I AM A23 YEAR OLD AND I WEIGH 240 LBS .1 WAS THIN AS ATEENAGER BUT THE BIRTH OF MY SON FOUR YEARS AGO CAUSE IT AND NOW IT WON’T LEAVE ME ALONE . I AM GETTING PAIN , SHORT OF BREATH AND THAT AWFUL BELLY BULGE . I WOULD LIKE TO LOOK LIKE I DID WHEN I WAS A TEENAGER AGAIN BUT ITS HARD .I AM SO TIRED OF EXERCISING AND DIETING AND ITS NOT HELPING I NEED DRASTIC HELP
your friend has real courage to give up meat completely, I tried put couldn’t keep it up for 2 weeks. but i’ve found other ways of loosing weight. I’d recommend Go-advise.com, they have plenty of usefull advice.
Jen
I find that vegetarian diet’s do work for some, but it does require a strong commitment. I have a friend who was always trying to lose weight, he tried everthing, but was unable to reach his goal. He then told me that he was going to become a vegetarian. Now mind you, this guy loved eating all type of food. In any event, he became a truw vege., took him about 6-12 to get it right. He now looks wonderful, he was went from 312lbs., to 200lbs. I’m very proud of him.
I found the above to be true to the extent that I was able to implement it in my home.
I also found that my wife, who claimed enthusiasm for changing over to a meatless diet, repeatedly sabotaged both her diet when away from home, and my own at home. Short of being obnoxious at the dinner table by refusing to eat foods she had chosen, I could not get to a strict lacto-ovo vegetariansim, much less my hoped-for vegan diet.
I must concede that I find the mysticism surrounding a vegan diet to be deeply offensive. DON’T link my becoming a vegan with my becoming a heretic. Adam and Eve … all the way through Noah AFTER the flood … were vegan. Mysticism has NOTHING to do with it but I am extremely touchy about being smeared with that label.
As a result, all 17 of the pounds I initially lost as a “nearly” vegetarian have returned. Every one of them. I am back to a BMI of 29 and deeply resentful that I have to FIGHT to do this healthy thing.
Despite what you may have heard, losing weight isn’t a incomprehensible process. In fact, weight loss doesn’t even have to include odd diets, uncommon exercises or even the use of medication or fitness equipment. So what is the secret to losing weight effectively? Simply make minor changes each and every single day and you’ll slowly but surely lose extra unwanted weight, pound by pound.
Secrets to Weight Loss
To lose a sinlge pound, you must burn approximately 3500 calories above what you already burn while conducting daily activities. That sounds impossible doesn’t it? Well, it’s not. Here’s how simple it is.
1. Calculate your BMR (Basal Metabolic Rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while doing various things like sitting, standing, exercising, etc. throughout the day.
3. Closely monitor of how many calories you eat. Use a food journal to add up what you eat and drink each and every single day. If you’re eating less calories than you’re burning, you will lose weight.
Focusing your attention on daily changes is the best way to reach your weight loss goals. Don’t expect to lose weight overnight. Instead expect to lose weight gradually over time. To lose weight gradually over time, is to lose weight the healthy way. When attempting to lose weight it’s important that you always remember, your Health is more important than your Appearance!
I doubt that it’s the vegetarian aspects of the diet responsible for the weight loss. If you increase consumption of fruits and vegetables you simply have less room for calorie rich foods. Personally, I probably eat a few pounds of meat a day in addition to tons of vegetables and a modest amount of fruit and I have to struggle Not to lose weight. When push comes to shove and I know I’m falling behind on my caloric intake I bite the bullet and eat some grain product or other, which is necessary but regrettable because I feel tons better without grains in my diet.
Seriously- if you’re eating POUNDS of meat a day! Do you know what a heart attack is? And no- it doesn’t matter if you’re overweight or not, if your arteries become clogged up (regardless of your weight) then you’re going to find yourself w/a big problem. That’s not healthy…
True veganism…the eating of NO animal products…no dairy, no meats of anykind, no meat/dairy products such as chicken broth or whey, etc…has been found to be the best in respects to health benefits. I chose to become a true vegan for that reason…it is everyones personal opinion and choice to do so for whatever reason. If it is for the benefit of ones health or the earth or animals, that is their own personal choice.. I became a vegan because of the health benefits…I don’t care for the way animals are treated either but that was not my deciding factor. In the months of changing my eating habits, which I didn’t find difficult to do, I feel much better, have lost a considerable amount of weight without watching calories and fats, and my gallbladder, which the doctors wanted to remove is not giving me any trouble… Going vegan has helped me tremendously! I do not look down on anyone for their choice to be a meat eater or vegetarian or vegan… my husband and 4 children are meat eaters… and I think it is a bit silly to get all upset and agrivated over what someone elses choices are in their diet or reasons for choosing a specific diet. We all need to be supportive of others decisions.
my girl crazy, man!
my girl crazy, man!
Weight loss is almost guarenteed and a general feeling of being healthier is reported by most vegetarians and vegans. It doesn’t have to be difficult! There are a large amount of vegan menu options at popular fast food and restaurant chains which can help you curb your cravings while you’re eating out with friends and family. I’ve started a guide here:
Vegan Diet Menu with Vegetarian Options
just post pictures of slaughtered animals on your fridge. watch some videos of animals in factory farms. read books about how animals are raised and prepped for human consumption. If that doesn’t at least motivate your stomach AND your conscience, nothing will….just an idea.
Also, eating a vegan diet is GREEN. So if you care about the environment or anyone or anything other than your own satisfaction, maybe that can motivate. Just THINK about what youre eating and how it got to your plate. It MATTERS. A LOT and it helps me when I feel the urge to eat a burger. No way man. Id rather eat shit, cause thats basically what meat is anyway.
losing weight can be challenging, i’ve been on a diet for 3 months now, im sticking to it.
Top 10 easy Steps to Vegetarian Weight Loss: Component of Good Life Fitness
Vegan Step 1: Throw away all your junk food, white sugar, and all meat.
Vegan step 2: Join a support group, or find people who already are vegeterians for guidance and support during vegeterian diet change.
Vegan step 3: Contact your state’s Vegan and Vegetarian society who would be happy to send you a Vegetarian starter pack.
Veganism step 4: Try out recipes that substitute plant-based alternatives into your old favorite dishes. ie. Veggie burgers, veggie sausages, veggie fish cakes, tofu, or veggie pies, and soy products. Note”: Convenience foods cut out cooking time. Natural food stores stock many such items for you.
Vegan step 5: Eat less meat and dairy. “if you can’t give up all meats at once, no biggie, just gradually delete them from your diet over a week or so” as you drop these meats implement more and more fresh, raw fruits and veggies. Great way to do this look at raw food diet details. ie. You can also incorporate large salad every day.
Veganism step 6: replace meat and dairy with wide variety of organic grown vegetables and whole grains breads, beans, rice, nuts, pasts, and cereals.
Vegan step 7: Don’t worry about protein. There is protein in all whole foods. Human bodies only need 8% dietary protein- that percent is found in an orange!!
Vegan step 8: Get regular exercise, fresh air, and plenty of water. Enjoy your journey, soon you will have more energy, cleaner body, better skin, plus you will feel much healthier and lighter too!!
Veganism step 9: Join the vegan community educate yourself more on how the vegetarian lifestyle is a natural way to lower cholesterol and dissolve fatty plaque buildup from arteriosclerosis. This was determined in the China Study.
Vegan step 10: For all inclusive place to gather info regarding vegetarian weight loss, good life fitness, muscle relaxation techniques, pain and stress reduction, and how to quickly switch the meats for raw food diet.
note: according to the china study vegeterian and raw food diet will lower your cholesterol for more info please feel free to read more.. click.. http://www.healthylivingmindbody-spirit.com./
James
Hello,
I am a teenage girl and I was not very happy with my body, now I was put in the hospital for taking 5 Stackers it is a weight loss product. Anyways, I decided to become a Vegetarian, I went from 109 to 89 pounds, I don’t look too skinny and follow up with my doctor regularly, I work out to get some muscles and to keep my body strong. But just please, if you are thinking of doing the “Veg” diet please think about risk factors and getting protein and all of that stuff.
I think it’s very iffy to lump all vegetarian diets together and promise weight loss. I just saw a ‘nutritionist’ elsewhere give a sample vegetarian meal – it relied on cheese and tofu for protein. Elsewhere I saw a woman blogging about gaining a lot of weight trying to please her vegetarian boyfriend by eating all sorts of fatty fake meat products at least twice a day, and canned soups. If you eat a simple completely whole-foods diet, with no meat and very little milk products and few eggs, you’ll be eating so much fiber it won’t be possible to eat enough to gain a lot of weight, assuming you get reasonable exercise. My program is tightly structured for low cost and efficiency, so that you can eat totally home-cooked meals that are tasty and nutritious, conveniently. I believe the daily cabbage soup at lunch was a big factor in my losing two clothing sizes in a year without trying.
I m very appreciated with this article. i get mydiet fitness mantra here. Thanks
Scientific studies have proven that obesity and overweight are far less prevalent in populations following a plant-based diet. In a recent study of more than 55,000 Swedish women, Tufts University researcher P. Kirstin Newby and her colleagues found that 40% of meat-eaters were overweight or obese while only 25 to 29% of vegetarians and vegans were. Worldwide, vegetarian populations experience lower rates of heart disease, diabetes, high blood pressure, and other life-threatening diseases.
Weight Loss Boot Camp
Wow maybe you shouldn’t blame your wife for your weight coming back on and take some personal responsibility for your own health. Can you not cook your own food? Seriously, grow up.
I completely agree, when i was growing up i was a meat eater,that’s how i was raised…i met a vegetarian woman when i was 20 years old…she taught me the vegetarian lifestyle, i went from weighing 140 to 120 and stayed at that weight for 5 years, the only excercise i did was walking 1-2 miles a day…it is a lifestyle change, no counting calories or weighing meat… a true vegetarian eats primarily grains and veggies.those vegetarians who say they are and are overweight are the ones who cut out meat,but still eat excess amounts of cheese,dairy products,sugars and simple carbs.a healthy vegetarian diet consists of mainly lean protein,and complex carbs coming from whole grain,veggies and fruits,this is exactly what most personal trainers want you to eat, only their idea of protein is lean meats. most people starve when they try to lose weight. i was never hungry as a vegetarian..ate plenty of food,felt very healthy and was only sick 1 time in 5 years. when i started eating meat again,within one year i had gained nearly 50 pounds!!! animal fat makes you fat! end of story!