Health experts have long endorsed the Mediterranean diet—a plan that prioritizes fresh foods like vegetables, fish, and extra virgin olive oil—for its benefits in weight loss and overall health.
Researchers highlight the nutritional advantages of this diet, particularly its anti-inflammatory components, such as dark leafy greens and olive oil, which contribute to its reputation as one of the healthiest choices for longevity.
However, new research suggests that another eating plan might produce more effective weight-loss outcomes.
A recent study featured in Frontiers involved 62 adults split into two groups. One half adhered to the Mediterranean diet for 16 weeks, while the other group followed a low-fat vegan diet rich in grains, beans, and fresh produce.
After the initial 16 weeks, participants returned to their usual diets for four weeks before switching to the other dietary plan for another 16 weeks.
At the study’s conclusion, findings indicated that the low-fat vegan diet was superior in promoting weight loss.
To gauge results, researchers employed the plant-based diet index (PDI), which assessed how consumption of plant-based foods correlated with weight loss. They measured overall plant food intake, as well as distinctions between healthful and unhealthful plant-based foods.
Healthful options included fruits, vegetables, whole grains, and nut products, while unhealthful items comprised potatoes, sweets, fruit juices, and refined grains.
Results showed that while participants’ PDI scores increased on the vegan diet, they remained relatively unchanged on the Mediterranean diet. Higher PDI scores indicated a greater intake of beneficial plant foods. Both diets improved scores in healthful plant food consumption, but the unhealthful scores declined on the Mediterranean diet and rose on the vegan one, despite greater weight loss following the latter.
This uptick in PDI scores likely resulted from the shift away from animal products, according to researchers.
“Substituting animal products even with less satisfactory plant foods in a vegan diet was linked to weight loss,” the study authors noted.
They continued, “These results imply that swapping out animal products with plant-based alternatives and cutting back on oil and nuts could be effective strategies for weight loss since these foods are fiber-rich, lower in energy density, and stimulate the secretion of glucagon-like peptide-1 (GLP-1), thus increasing feelings of fullness.”
Interestingly, medications like Ozempic and Wegovy that target GLP-1 receptors in the brain and gut have gained traction as weight-loss solutions, helping to manage hunger and prolong satiety.
