How to lose weight and gain muscle using vegan meals
What to look for when it comes to veggie meals for weight loss and muscle building.
Vegetarian Weight Loss and Muscle BuildingVegetarians have been eating a vegan diet for more than a decade, according to research conducted by the University of Alabama in Huntsville and published in the journal Clinical Nutrition and Metabolism.
The University of Texas Health Science Center at Houston (UTHealth) in Dallas reported in March 2018 that vegans lost 6.4% of their body weight on average, while the vegan diet gained 2.4%.
The new study, conducted by researchers from the University at Albany in New York, found that vegan eating resulted in a reduction in the number of calories eaten by the participants, and that the total calories gained by the subjects were less than that of those on a conventional low-fat, high-carbohydrate diet.
The researchers also reported that, as with any dietary intervention, it was best to follow a vegan dietary pattern, and to keep your overall diet in line with that of the community in which you live.
The researchers noted that the participants in the study were all Caucasian.
The authors of the study said that vegarians’ weight loss was due to the following factors:1.
The vegan diet included high protein and lower fat portions.2.
The diets contained no refined sugar.3.
The diet was made from plant-based, high fiber and low fat ingredients.4.
The vegarian diet was low in saturated fat.
“Our findings suggest that, when combined with a high-protein diet, vegan diets may be beneficial for weight reduction,” the researchers said.
“Although it is not clear if these benefits translate to other weight loss outcomes, we suggest that a high protein, low-carb diet may be a better option than a low-protein, high fat diet for reducing total caloric intake and achieving a weight loss of 20-40% in women.”
The researchers noted in the statement that a reduction of 40-50% is about what is needed for weight-loss to occur.
However, the study found that there was a significant difference in the weight of the women who were vegan and those who were not.
The women who lost more weight tended to be Caucasian, with a BMI of 25 or higher.
Vegan Dieters Lose WeightMore than 80% of vegans reported losing weight during their study period, compared to 65% of nonvegetarians.
The reasons for the difference between the groups are unclear, but the researchers speculated that it may have to do with the differences in the protein and fat content of the vegan diets.
Vegans also reported lower levels of insulin resistance, suggesting that their insulin sensitivity was increased.
“Vegetables and fruits contain a number of beneficial nutrients that are required for optimal health, and they can be part of a diet with low-calorie, high protein or low-saturated fat diets,” the authors wrote.
“It is therefore critical to incorporate these nutrients into a diet that is suitable for weight management and to incorporate vegetables and fruits into a vegan/vegetative diet that has adequate amounts of carbohydrates and fiber.”
The research was funded by the US National Institutes of Health and the National Institute of Diabetes and Digestive and Kidney Diseases.
The study was also supported by the Australian National Health and Medical Research Council.