Plant-Based Diets In The Treatment & Prevention Of Obesity
Article by Laura Fuller, ANutr
Obesity is a global and public health concern. It is associated with reduced life expectancy and is a risk factor for several chronic diseases, including cardiovascular disease, type 2 diabetes, at least 12 types of cancer, and liver and respiratory disease [1]. Along with impacting our physical health, it can also have an impact on our mental health too [2, 3].
Obesity is a term used to describe being very overweight with a high amount of body fat. It is a common problem in the UK that’s estimated to affect around 1 in every 4 adults [2, 4] It can, however, be reversed through weight loss, which may happen with a mixture of diet and lifestyle changes, of which a plant-based diet may be a useful tool to achieve this.
What is meant by a plant-based diet?
A whole-food plant-based diet focuses mainly on consuming whole foods made from plants, including fruits, vegetables, whole grains, nuts, seeds, and legumes [1]. Whole foods are natural foods that are not heavily processed, with unrefined or minimally refined ingredients. It is not a vegetarian or vegan diet, and you can still eat poultry, beef, eggs, fish, and dairy products; however, most of your nutrient intake comes from plant-based sources [1]. Following a plant-based diet may be an effective way to stimulate weight loss and improve overall health [2].
What are the benefits of following a plant-based diet?
A plant-based diet focuses on consuming minimally processed foods, specifically plants. Vegetables, fruit, legumes, whole grains, nuts and seeds are low in saturated fat, contain heart-healthy fats and are a great source of fibre. They also provide our bodies with vitamins, minerals, antioxidants, and phytochemicals, which protect us against disease [5].
A plant-based diet for weight loss
Diet and lifestyle, particularly plant-based diets, have been shown to be effective tools for weight loss and the prevention and management of diseases associated with being overweight or obese [6]. This is because many plant-based foods are high in fibre and nutrients but low in calories, which may help you feel more satisfied after eating while still losing weight. Plant-based diets have been shown to be effective at improving insulin sensitivity and reducing inflammation, both of which may contribute to weight loss [2]. If you’re interested in following a plant-based diet for weight loss, it’s important to focus on consuming whole, unprocessed plant-based foods and pay attention to your portion sizes too [1].
If you are planning on making changes to your diet, it is always a good idea to consult with a healthcare professional, such as a registered nutritionist or dietitian to ensure that you’re getting all the nutrients that your body needs.
So, is a plant-based diet healthy?
Many people assume that a plant-based diet is the healthier option, however, this is not automatically the case. Processed foods like biscuits, crisps, and soft drinks can all be vegan or vegetarian foods, but due to the high amounts of saturated fat, sugar and salt, too much of these aren’t good for your health. Remember that any foods that have been highly processed should be eaten in small amounts and in moderation, whether they are plant-based or not! It is important to focus on consuming whole fresh ingredients and minimising processed foods - make sure that you are getting enough fibre, high-quality protein and wholegrain carbohydrates.
Tips for transiting to a plant-based diet
Here are a few tips for how you can transition to a plant-based diet:
Start gradually: Begin by gradually adding more whole plant-based foods to your snacks and meals. Don’t worry too much about the volume of these foods, as they are full of nutrients and tend to be lower in calories!
Plan your meals and snacks in advance: Planning in advance is a great way to stick to consuming a healthy diet. Make extra when cooking dinner and put the rest in the fridge or freezer for lunch the next day!
Replace animal products with healthy plant-based alternatives: There are many different plant-based replacements for animal products, such as beans or legumes as an alternative to chicken or scrambled tofu instead of egg.
Explore different food options: Choose one additional plant food per week to add to your weekly shop! As well as keeping your diet interesting, different foods provide a variety of different nutrients.
Cook a vegetarian meal on two evenings per week: Build these meals around beans, whole grains, and vegetables.
Summary
Plant-based diets have been linked to several health benefits, including reducing the risk of heart disease, certain cancers, obesity, and diabetes, and improving mental health.
Not only is a plant-based diet beneficial for your overall health, but it is also an excellent choice for animal welfare, ethical and environmental/ sustainability reasons too.
Remember that not all plant-based foods are healthy! Try to focus on consuming plenty of whole foods and fresh foods to improve or maintain weight loss and overall health.
This blog was written by Laura Fuller, who is a registered associate nutritionist working in type 2 diabetes management and prevention. She is passionate about supporting individuals to improve their health and well-being through diet and lifestyle changes. You can find her on Instagram at @lauraafnutrition.
References:
(1) (2022) The vegan diet. NHS.
(2) Obesity - NHS (2019) Obesity. NHS. Available at: https://www.nhs.uk/conditions/obesity/.
(3) Obesity profile: Short statistical commentary July 2022 (2022) GOV.UK. Available at: https://www.gov.uk/government/statistics/obesity-profile-update-july-2022/obesity-profile-short-statistical-commentary-july-2022 (Accessed: January 9, 2023).
(4) Obesity profile: Short statistical commentary July 2022 (2022) GOV.UK. Available at: https://www.gov.uk/government/statistics/obesity-profile-update-july-2022/obesity-profile-short-statistical-commentary-july-2022 (Accessed: January 9, 2023).
(5) Melina V. Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-1980
(6) McMacken , M. and a Shah, S. (2017) “A plant-based diet for the prevention and treatment of type 2 diabetes,” Journal of Geriatric Cardiology, (5), pp. 342–354.