Lose weight and have a better heart? Who wouldn’t want to reap these benefits–and now a study from the University of Toronto says doing so is now a reality.
The study, which compared the effects of a low carb vegan diet versus a high carb lacto-ovo vegetarian diet, found that those who stuck with the low carb option lost more weight and had significantly lower LDL, or bad, cholesterol levels.
The findings are published in the February issue of BMJ, a health journal.
“The main objective was to determine the longer term effect of a diet that was both low-carbohydrate and plant-based on weight loss and low-density lipoprotein cholesterol,” write researchers in the online version of BMJ. “A self-selected low-carbohydrate vegan diet, containing increased protein and fat from gluten and soy products, nuts and vegetable oils, had lipid lowering advantages over a high-carbohydrate, low-fat weight loss diet, thus improving heart disease risk factors.”
Details of the Study
Basing the design off a previous 2006 study, which looked at how a metabolic diet affected the weights of overweight men and women, researchers recruited 29 people to complete a 6 month diet, of which only 23 completed by the end of the study. Their dietary choices were simple: Either choose a low-carbohydrate vegan diet or a high-carbohydrate lacto-ovo vegetarian diet.
From there, researchers also asked them to reduce their overall caloric intake by 60 percent while following each prescribed diet for a total of six months–of which some only completed.
“The study weaknesses include the relatively small sample size and the high dropout rate,” write researchers. “Future studies will need to focus on strategies to increase and maintain adherence, especially to the cholesterol-lowering components, which all bear US Food and Drug Administration (FDA) health claims for cardiovascular disease risk reduction.”
However, at the end of the study, those who adhered to these diets showed vast differences in weight and bad cholesterol levels. Those who followed the low carb vegan diet, for example, lost around 18 pounds on average after 29 weeks of dieting. In contrast, those who ate a high carbohydrate vegetarian diet lost only around 13 pounds on average.
“The present study demonstrated that consumption of a low-carbohydrate vegan diet resulted in a modestly greater body weight reduction compared with a high-carbohydrate diet (7% vs 6% reductions, respectively)over a 6-month ad libitum period,” say researchers. “However, by comparison with the high carbohydrate diet, consumption of the low-carbohydrate diet containing vegetable proteins and oils was also associated with significantly reduced concentrations of LDL-C.”
The diet’s reduction in bad cholesterol wasn’t small by any means either–researchers report it reduced it by an average of 9 percent. No significant changes occurred for those who opted for a high-carbohydrate diet, however.
This may be why researchers now say low-carb diets are better in the long run.
“We conclude that a weight loss diet which reduced carbohydrate in exchange for increased intakes of vegetable sources of protein, such as gluten, soy and nuts,together with vegetable oils offers an opportunity to improve both LDL-C and body weight, both being risk factors for CHD,” say researchers.
In conclusion, the bottom line couldn’t be more obvious–if you want to lose weight and have good cholesterol to boot, you’re better off eating a low carbohydrate vegetarian diet.
Readers: Have you tried begin vegan before?
Source:
Study: Low Carb Vegan Diet Causes More Weight Loss and Improves Heart Health – BMJ.com
About The Author: Zero to Hero Fitness
Our mission at Zero to Hero Fitness is to help you to finally lose the weight and keep it off, strengthen your body and mind, and experience naturally high levels of energy throughout the day. We believe everyone, regardless of your past or current struggles with your health or fitness, can greatly improve on your existing condition and live life in your best body possible.
I am 62 female in extremely poor health because of uncaring ,money hungry doctors who have refused to do the proper tests I needed. I have now found a doctor to do the correct tests.The results showed I could have died without the proper information on what to eat – what, when and what amounts.My thyroid is o.i to start. my vitamin D is 8 andny autyoimune system is at exhaustion or not functioning at at. I am in complete metabolic failure. From a back injury and siatic nerve problems., I have to use a roll-a latter chair, a hoverround, a push wheelchair or stand a lone canes to move around. If I can and would use your meals directions to the letter , What about the exercise part of the program . I could not do . The sex part would be a challenge but I would spiritually and 110% determination go for it, Nothing is immposible with God! Since I have never eaten properly, Would the meals help me lose at least 40 pounds. I am forced to take the hormonal supplements by my husband. I have no way out of that except Divorce. I trust you are good honest caring people so your reply is a life line for me., If your program can’t help me, I know in my heart you are blessing and saving others on to a joyful life. Thank you for caring..
Hello Kathy,
All I can say is that we are here for you. Unfortunately without more details of your health problems its hard to help and we are not licensed to give medical advice. What kind of diet is your new doctor pushing for. No matter how bad your health is… better eating choices and better lifestyle changes can help. In our product we teach a lot about proper nutrition for the body. Though I still think even with your medical conditions if they are under control simple exercises are great for everything from blood perfusion to a healthier and happier mind set. Your main focus is to get healthier… which is completely understandable. It seems like you have the determination to make lifestyle changes. But please consult with your doctor and make sure you’re making the correct decisions for your health. If we can help in any other way, please don’t hesitate to reach out.
Always here for you Kathy,
The Zero To Hero Team
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