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A 2020 study published in the journal JAMA Network Open aimed to compare weight loss and metabolic health differences between those asked to follow a low-fat vegan diet and a second group with no dietary change. The experiment lasted 16 weeks and included almost 250 participants who had a BMI of 28 or higher. The results revealed that individuals who were assigned to the low-fat vegan diet group experienced an average weight reduction of 5.9 kilograms, irrespective of diet quality. The primary finding of this study suggests that observing a low-fat vegan diet can lead to losing weight.Vegan diets are rich in fiber from sources like fruits, vegetables, whole grains, and legumes. Fiber not only adds bulk to meals, promoting a sense of fullness, but it also slows down digestion, leading to a more gradual release of glucose into the bloodstream. This helps to stabilize blood sugar levels, preventing sudden spikes that can trigger hunger and cravings for unhealthy, calorie-dense foods. Moreover, many vegan foods are naturally low in calories but high in volume, allowing individuals to consume larger portions without consuming excessive calories.To enhance weight loss on a vegan diet, it’s recommended to limit the intake of starchy vegetables like corn, potatoes, butternut squash, carrots, and beetroots due to their high starch content, which can diminish weight loss efforts despite their nutrient richness. Instead, focus on consuming non-starchy vegetables such as leafy greens, broccoli, cauliflower, tomatoes, leeks, celery, and cucumbers, which are low in calories and carbohydrates while being rich in dietary fiber, thus supporting weight management goals effectively.For optimal weight loss results on a vegan diet, prioritize high-quality protein sources like tofu, tempeh, and seitan. These protein-abundant foods not only provide essential amino acids for bodily functions but also support muscle maintenance, including metabolism and repair.
