It’s a proven fact: Low-carb diets can make you thin. But could a vegan version of this popular weight loss plan also help improve your health?
As it turns out, it can, according to new research from the University of Toronto.
Led by researcher Dr. David Jenkins, researchers say that a low-carb vegan diet–dubbed the Eco-Atkins diet–reduced the risk of heart disease by 10 percent over a period of 10 years.
For those at risk of heart disease, these numbers could save their life.
“We killed two birds with one stone–or, rather, with one diet,” says Jenkins, who works as a director of the Clinical Nutrition and Risk Modification Centre of St. Michael’s Hospital in Toronto, Canada. “We designed a diet that combined both vegan and low-carb elements to get the weight loss and cholesterol-lowering benefits of both.”
The Study
Recruiting 39 people described as being obese, Jenkins–along with other researchers–had them undergo a six month diet, cutting 40 percent of their estimated caloric intake from their diet. They were also instructed to eat foods that were low in carbohydrates but free of animal ingredients–a balance that can be hard to achieve for some dieters. Other participants were only required to eat fewer calories.
When the results came in, there was good news for both parties: They lost weight. But for those who stuck to their low-carb vegan diet, they also lowered their cholesterol levels by 10 percent.
In addition, they appeared to lose more weight–four pounds on average.
For Jenkins, the results are promising.
“We could expect similar results in the real world because study participants selected their own diets and were able to adjust to their needs and preferences,” says Jenkins. Further studies, of course, are needed, say other researchers, due to the small participant size.
So What Does This Mean For You?
If it’s a struggle to keep your cholesterol numbers low, now they may be a new alternative–and better yet, it won’t cost you a dime. To transition to a low-carb vegan diet safely, keep these tips in mind:
- Slowly cut out animal products out of your diet. Suddenly going cold turkey can be hard to adapt to–and oftentimes impossible to keep up. To make the transition easier, slowly cut out animal products from your diet instead.
- Load up on high fiber foods. Foods such as oats, barley, okra, and eggplant are both high in fiber and nutritious–and they’ll keep you full for hours, making it easier to diet.
- For a good protein source, consider meat replacements. Wheat gluten, otherwise known as mock duck, makes an excellent alternative to meat; so too do soy, nuts, and some cereals.
- Increase your water intake. Many people neglect their water intake, which in turn could make them hungry. Avoid this pitfall by staying extra hydrated–a glass of water per hour should be enough to keep your hydration levels optimal.
Readers: Have you tried a low-carb or vegan diet before?
Sources:
Study: Low-carb Vegan Diet Lowers Cholesterol and Weight – StMichaelsHospital.com
Low-carb Vegan Diet Lowers Heart Disease Risk and Weight – RedOrbit.com
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