A recent study conducted by the Physicians Committee for Responsible Medicine and published in Nutrition & Metabolism reveals that substituting animal products with plant-based foods—regardless of how processed—can lead to significant weight loss.
This research, a secondary analysis of a prior study, explored the effects of dietary changes on overweight participants over 16 weeks. The participants were randomly assigned to either an intervention or a control group. Those in the intervention group followed a low-fat, plant-based diet with no calorie restrictions, resulting in improvements in metabolism, cardiometabolic risk factors, and weight loss compared to the control group, who made no dietary changes.
Dr. Hana Kahleova, MD, PhD, director of clinical research for the Physicians Committee for Responsible Medicine, emphasized the importance of this finding, stating, “Our new study is an important reminder that plant-based foods, even those considered processed—like canned beans, cereal, and veggie burgers—are part of a healthy diet that can help combat America’s diet-related chronic diseases.”
The study categorized participants’ food choices using the NOVA system, which classifies foods based on their level of processing, from 1 (unprocessed or minimally processed) to 4 (ultra-processed). The intervention group significantly increased their consumption of plant-based foods across all categories, while reducing animal product intake. On average, they lost 13 pounds (5.9 kilograms), while the control group saw no significant change in weight.
The key predictors of weight loss were reductions in the consumption of processed and unprocessed animal foods, such as smoked fish, milk, beef, eggs, and ultra-processed items like cheese, fried chicken, and sausages. The researchers attributed these changes to lower calorie and fat intake, increased fiber consumption, and a boost in metabolism following meals.
Numerous studies support the health benefits of plant-based diets. For instance, a recent meta-analysis found that replacing meat with plant-based alternatives can reduce cholesterol and body weight within weeks. Other research links plant-based diets with slower biological aging in women and a decreased risk of heart disease.
Dr. Kahleova concluded, “Choosing plant-based options, such as a bagel instead of bacon for breakfast or a veggie burger instead of a hamburger for dinner, is the best choice if you want to lose weight. Filling your plate with plant-based foods—whether processed or not—can positively affect your weight and overall health.”
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