Why Plant-Based Might Be The Healthiest Diet For Weight Control

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We know that vegetarians tend to be slimmer, but there’s a perception that veg diets may somehow be deficient in nutrients. So how’s this for a simple study: researchers analyzed the diets of 13,000 people and compared the nutrient intake of those eating meat to those eating meat-free.

They found that those eating vegetarian were getting higher intakes of nearly every nutrient: more fiber, more vitamin A, more vitamin C, more vitamin E, more of the B vitamins (thiamin, riboflavin, & folate), more calcium, more magnesium, more iron, and more potassium. At the same time, they were also eating less of the harmful stuff like saturated fat and cholesterol. And yes, they got enough protein.

And some of those nutrients are the ones Americans really struggle to get enough of—like fiber, vitamins A, C, and E, calcium, magnesium, potassium—and those eating vegetarian got more of all of them. Even so, just because they did better than the standard American diet isn’t saying much—they still didn’t get as much as they should have. Those eating vegetarian ate significantly more dark green leafy vegetables, but that comes out to just two more teaspoons of greens than meat eaters on average every day.

In terms of weight management, the vegetarians were consuming, on average, 363 fewer calories every day. That’s what people do when they go on a diet and restrict their food intake—but it seemed like that is what vegetarians ate normally.

How sustainable are more plant-based diets long term? They are among the only type of diets that have been shown to be sustainable long-term, perhaps because not only do people lose weight but they often feel so much better.

And there’s no calorie counting or portion control. In fact, vegetarians may burn more calories in their sleep. Those eating more plant-based diets appear to have an 11% higher resting metabolic rate. Both vegetarians and vegans seem to have a naturally revved up metabolism compared to those eating meat.

Having said that, the vegetarians in the first study mentioned, were also eating eggs and dairy, so while they were significantly slimmer than those eating meat, they were still, on average, overweight. As profiled in my video, Thousands of Vegans Studied, the only dietary pattern associated on average with an ideal body weight was a strictly plant-based one. At least this study helps to dispel the myth that meat-free diets are somehow nutrient-deficient. In fact, the editor-in-chief of the Journal of the American Dietetic Association asked, “What could be more nutrient dense than a vegetarian diet?”

Anyone can lose weight in the short term on nearly any diet, but diets don’t seem to work in the long-term. We don’t need a diet; we need a new way of eating that we can comfortably stick with throughout our lives. If that’s the case, then we better choose to eat in a way that will most healthfully sustain us. That’s why a plant-based diet may offer the best of both worlds. It’s the only diet shown to reverse heart disease–our number one killer–in the majority of patients, as described in my video: One in a Thousand: Ending the Heart Disease Epidemic.

By: Michael Greger
Source: www.care2.com

 

2015-08-27T12:04:25+00:00

Related Questions

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    Q: Hetep, I've been a vegetarian for about two year's now, have not consume any meat since, but recently I begin eating shrimp, I don't drink milk, eat cheese, fish. I want to be like a vegan but, is it an issue with me eating the shrimp, and another thing I smoke weed heavy, is the smoking affecting my vegetarian diet.

    A:

    YES!!!!!!!!!!

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    Q: What do you tell someone that believes that eating meat is better than eating products not made of meat such as wheat pasta, brown rice, etc. My wife eats way too much meat, and she always says that she needs it for the protein. She doesn't work out or exercise regularly so I see it as just an excuse to continue the same old behavior. She's 5'6" and 205lbs and I think she should weigh 140 - 145 max. She's 43 years old and suffers from high blood pressure and swelling in the legs.

    A:

    We provide you with all the ammo you need in our free articles. Read the articles WHAT IS MEAT?, PROTEIN PROPAGANDA, THE DANGERS OF EATING MEAT, etc. You'll have all the ammo you need to counteract or retort any meat-eater's argument about eating dead animal flesh!

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    Q: I want to stop eating meat but I don?t know what type of tofu I should start eating I'm so use to eating meat...should I substitute meat and start eating tofu.is Tofu bad or good.

    A:

    Check out our Alternative Diet and Lifestyle manual ($11) and look under MEAT ALTERNATIVES! There are many tofu brands that are safe and beneficial.

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    Q: I have read about your detox system on your site and others. Here is the product that I am thinking about purchasing: Full Body Detox I have some questions... 1) Is there a diet plan or eating plan that comes with this order? and 2) I have 100 pounds to lose and am thinking about going on the Medifast plan. That is a high (vegetable) protein diet with no fruit and not a lot of vegetables allowed. Would these supplements in the detox plan help my organs that might be taxed a bit on this diet with very little vegetables and no fruit? I am skeptical about #2...I think raw fruits and vegetables are so important inour diets, yet, I do need to drop weight fast. I look forward to any thoughts that you might have.

    A:

    Yes, the Full Body Cleanse comes with a dietary regimen prescribing an all-raw foods diet (fruits, vegetables, raw nuts and seeds). This means no meat, dairy, grains, or processed foods.

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    Q: I am interested in starting the Full Body Detox program. At this time, I would like to know which program is best for me. At current, I have started removing things from my diet as of 2 weeks ago (pork, chicken, red meat, I'm trying with the fish but it's hard!) I am not eating cheese but I still eat yogurt and every now and then I will eat a boiled egg (egg whites). I have removed soda from my diet, no coffee, I drink herbal or green tea, pomegranate juice or orange juice and I drink filtered water (I have a countertop filter that I change every 6 months and the Brita pitcher that I change every 2 months). Along with the supplement, is there an eating plan that you can suggest for me? I am eating more fruits and vegetables, but I would welcome suggestions on certain foods that I can eat while I begin my cleansing.

    A:

    The Full Body Detox kit comes with a prescribed dietary plan and notifies a person what they can and cannot eat during the detox.

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    Q: WE ARE VEGETARIANS, AND WERE EATING A LOT OF SOY PRODUCTS UNTIL YOUR NEWS LETTER CAME OUT ABOUT SOY PRODUCTS. DOES IT MAKE A DIFFERENCE IF THEY ARE ORGANIC SOY PRODUCTS? WHAT IS WRONG WITH ORGANIC YOGURT? It doesn't matter if the soy is organic or not! What's wrong with organic yogurt?

    A:

    Please read our article "DANGEROUS DAIRY". There's plenty wrong with it! But remember, soy is far better than meat and dairy!

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    Q: I have been experiencing diabetes for 14 years, using insulin twice daily along with another diabetes control pill (januvia). This has all been to no avail as I continue to suffer from the disease along with hypertension. As someone who has practiced spiritual principles for many, many years, I feel that I am pretty much in tune with my True Spirit. However, I realize that my eating habits and the use of medications are aiding in the continuance of the seeming illness. I would love to try your product but I have for many years suffered from a lost of control of appetite. The only program that has ever really helped to decrease my appetite was Atkins diet, which is near impossible to stay with. I lost weight and the sugars decreased. However, I was not able to continue eating only meats and virtually no fruit or veggies and therefore gained all the weight back. I even has a lap band inserted, which did nothing for the decrease of my appetite and I consequently found foods to eat which would go through the band. Please help!!

    A:

    Your situation is psychological and emotional in nature. Our Pancreas kit will greatly assist you (physically) in healing from diabetes. Please read our "Diabetes" article to better understand this insidious disease. You have work to do within, Beloved!

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    Q: Hello, I've always heard that people can't "Spot loose" when it comes to weight, however, I've done it but don't really know what it was that cause the "spot weight" lose. My question and dilemma is: I tend to gain weight in my breast area and mid section but no where else. I am apple shaped. I know it isn't good for the heart and I want to loose mostly my breast. What would you recommend eating or not and what type of exercise would you recommend. Thank you!

    A:

    Spot losing is a myth or sorts. I'm not saying it can't happen but it's highly unlikely and completely uncontrollable. Your body picks and chooses where it gains/loses weight and they are not always in the same spots. Some people gain weight proportionately and some gain it in certain spots (hips, thighs, breasts, belly). I do get asked this question a lot from women "How do I lose weight in my gut or hip area but not in my breast?". The truth is that there is no real answer for that.  Your own spot loss was probably just luckiness and apararently exactly where you needed it to.

    As far as eating is concerned nothing causes the body to fat more than these two things. One is a high nutrient density, high alkaline, high raw, low fat, vegan diet. The other is juice fasting. Both are extremely helpful.

    Foods know and studied to cause weight loss are beans, greens, cinnamon, cayenne pepper, raw apple cider vinegar, oatmeal, and fruits and veggies. Noe of which have been conclusive in causing the body to lose fat in certain spots of the body.

    I run a highly successful health, nutrition, and fitness coaching company. I have coached many people to a vast number of health goals. Weight loss is one of my specialties. My 6 month program is designed to give people all the tools they need to reach their goals. My six month program includes lessons on weight loss, juice fasting, alkalinity, meal planning and meal timing, and also comes with a 90 day fitness plan. To see if my program is right for you fill out this health form found here (http://the-vegan-effect.healthcoach.integrativenutrition.com/forms) and claim your free first consultation.

    The best and most efficient exercises for weight loss are cardio exercises. That is however only part of the equation. Learning how to interval train is your most efficient way to burn fat. You may burn more fat at 60 percent of your maximum heart rate but if you interval train where you change your intensity and heart rate you burn more calories in less time and more fat. Also with low intensity cardio the burn effect ends when you end your training as where interval training keeps your metabolism stoked for hours after training maximizing your burn.

    Here is an example of interval training

    4:30 seconds warm up (moderate speed)

    30 seconds sprint

    4:30 seconds recovery (moderate speed)

    30 seconds sprint

    4:30 seconds recovery (moderate speed)

    Continue intervals for anywhere from 20-30 minutes

    The second best way is to do high rep, low - moderate weight exercises. Circuit training where you go from one exercise to another with as little as 30 seconds rest in between sets.

    Here is an example:

    Jumping jacks 1 minute

    Crunches 1 minute

    Pushups 1 minute

    Squats 1 minute

    3 sets of 12 alternating lunge to shoulder press

    3 sets chest press x 12

    3 sets of bent over rows x 12

    3 sets of bicep curls

    3 sets of triceps extensions

    1 minute of jump squats

    1 minute of Lunge and press

    You want to focus more on exercises that move more than one muscle. Focus on compound exercises (squats, pushups/chest press, pull-up/lat pull downs). Also focus on exercises that make you move like jumping jacks, mountain climbers, and burpees.

    Hope this helps,

    Gary Gibson HHC CPT

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    Q: I see also that you recommend a complete diet with these programs. I am guessing its a vegan diet right? I wanted to ask something on that is coconut milk and coconut oils ok for that? I personally had a very hard time trying to eat that many vegetables and many ph balance vegans seem to think fruits aren?t good either. I eat that many vegetables one it tears me up the next day and two I just cant consume enough calories that way. I can try and make up for it by eating things like almonds but I eat to many almonds I get the same problem the next day. Now coconut milk (unsweetened) and a digestive enzyme works for me for picking up extra calories.... but I hear very conflicting information about coconut and its saturated fat content. Is it ok to use daily as a part of the diet for cleansing? And your oxy-drops are those the same as the drop for ph balancing water?? Or is it something different? I am wanting to start lifting weights as I need to put on some muscle and I?m wondering if its something that would be beneficial in combating muscle soreness by increased oxygen in the body.

    A:

    The diet we recommend is vegan-based, and RAW FOODS. Fresh fruits, vegetables, raw nuts and seeds are ideal.

    Coconut Milk and Coconut Oil are excellent products to have in your diet. The healthy fats will keep you fuller.

    Oxy-Drops can help balance your electrolytes that need to be replenished after a workout in order to keep your body performing efficiently. 

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    Q: Hi it's me again. I just read what you said about meat and what I don't understand is if meat was not good for us why in the Bible people eat Lamb. How would you explain back in the Bible times during Abraham and Moses when they use to offer sacrifice and kill a lamb were they cruel and going against God. And those who couldn't afford animals like Lamb would use bird eggs. In the book of Exodus chp. 12: 11,21,27,43,48 and Lev. 23:5 and 12:3, Deut. 16:7and Exodus 34:25 when the death Angel was passing and God told them to kill a Lamb and put the blood on the door post and gave the command for them to roast it. How would you explain that because up until this day the Jews still eat Lamb. Even fish, it was fish that God used to feed the 5000 people. Are you saying I can't eat fish at all. I would like to know some of the things you eat in the place of meat , fish and chicken. I really want to change my eating habit.

    A:

    All meat consumption came AFTER the Fall of Man (Genesis Chapter 6). Man can eat meat while in a degenerate state but to return back to Eden he/she must go back to plant foods. Also, meat today is greatly TAINTED unlike meat 4,000 - 6,000 years ago! It's not the same. Jews are not the healthiest people, by the way! Health conscious people are!

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    Q: I been on all kinds of diets I just cant loose it at all I am afraid to start something again people tell you it works and nothing happens. Can you tell me I am 250lb at 5/3 and I am 40 now I need something to help me. Please I am now having bad health.

    A: The Full Body Cleanse is a great start to achieving the health goals that you want. Performing this cleanse can help you lose excess weight, while optimizing your health at the same time.

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    Q: Hi, I am a 59 yr old female who has diabetes and weighs aprox. 425 lbs. I also have Lymphedema along with a bad case of tendonitis in my left rotator cuff, as well as kidney disease. That being said, I guess I am a mess! I have tried loose weight and eat normal but after all these years I am asking myself, "what is normal"? I have been thinking about going on a raw food diet but, have no idea where to start! I know it includes salads but, I am sure I will get board quickly eating just that. I also am wondering what does one eat for breakfast other then fruit of which I have to be very careful of because I am a brittle diabetic and am on insulin. I am so tired of failing and want to succeed this time! I want to be able to walk and stand for long periods of time and be independent again. I do have an under-active thyroid and am currently taking 137 mic. of thyroid. Can you send me some information on an anti inflammatory, low protein,low carb. diet? Thank you.

    A:

    I can definitely help you! 

    I run an online vegan health/fitness/nutriton program over skype at www.theveganeffect.com. I have coached many to their best health and have reversed all of the problems you have. Please check out the site!

    Let's go through them one by one shall we? Lymph-edema is a build up of fluid. Your lymphatic system like your liver and kidney are your bodies garbage men. When toxicity gets to overwhelming your garbage men go on strike or are just overwhelmed. You should do a cleanse/detox and do exercises that stimulate the lymphatic system. The best would be a mini trampoline. Just 15 minutes a day goes far. Lympedema is healed by a high alkaline diet. Increasing greens and fruits while decreasing dairy, meat, alcohol, salt, and processed food.

    Tendonitis can be healed also by an anti-inflammatory diet . Increasing berries and greens while decreasing dairy, meat, salt, and alcohol. 

    Thyroid can be repaired also by an alkaline diet and detox. You can find a thyroid support formula at dherbs.com.

    Diabetes is reversed using a low fat raw vegan diet. In 30 days you can completely get off insulin if you cut out the fat and get on a high carb raw vegan diet. The only programs who are actually reversing diabetes are using the same protocol as my program. I do not do a low carb diet especially when reversing diabetes. None of the programs healing your condition do either. Diabetes is not a carb issue but a fat issue. Fat coats your cells and blocks the sugar insulin connection. A low carb diet is a high fat diet and will only manage your condition at best.

    The first of many ebooks I will write for Dherbs is titled "Go Vegan the Healthy Way!" It is being edited nowe and hopefully soon it will be available at a low cost. Look for it on Dherbs. I will email you when it is available as well.

    A typical detox raw food program looks like this

    Breakfast:

    Green smoothie: 1 1/2- 2 cups water / 1 cup greens / 3-5 medium pieces of fruit blended.

    (see "Green Smoothie Revolution" Boutenko for more info)

     

    Bridge: 2-3 medium sized fruits

     

    Lunch: 

    Raw Wraps: collard greens as wraps/ tomato, cucumber, bell pepper / fresh herbs / Sauce (salsa/tahini/guacamole/ etc))

     

    Bridge:2-3 medium pieces of fruit

     

    Dinner:

    Raw pasta: Zuchini sliced with a potato peeler / veggies / Homemade pasta sauce made in blender 

     

    Snack: Sorbet: Blended frozen fruit in a blender

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: Thanks so much for all the wonderful info! I had a chance to look at some of your products and I like what I see. There is so much good stuff here. I just finished a 60 day sugar/fat cleanse. I basically cut out all diary, white sugar, flour, pasta, etc (I was already eating a veggie diet) I did very well with the cleanse and I want to keep it going. I lost almost 20 pounds, but I started eating a little differently, since I had some events for the past couple weeks and the weight started coming back on. I'm aware that I have a slow metabolism, but I do exercise (4 to 5x a week) and I generally eat pretty well. I have about another 40 pounds I want to loose and continue to be healthy and energetic. Also, my husband and I are also trying to have our first child. Do you have any suggestions?

    A:

    We would recommend that you give our Full Body Cleanse a try. It will help you lose additional weight and rejuvenate your body. Once completed, try the Fertility Kit, which is a 20 Day program and regimen that consists of herbs, elixirs, affirmations, inhaler, and dietary program to help naturally enhance fertility.

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    Q: If I do the Anti Viral Cleanse, and follow the diet, then get tested. The test comes back negative. I want to eat meat again. Is that a problem seeing that herpes doesn't come from eating?

    A:

    You would most definitely be free to go back to eating meat if you chose to. You have free will!

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    Q: What is the alternative to not becoming a vegetarian? I still like chicken, fish, and some seafood’s. Can I still heal eating those and significantly cutting back on dairy (maybe once a week)?

    A:

    SORRY BUT IT DON'T WORK LIKE THAT! YOU CAN'T EAT UNHEALTHY FOODS AND EXPECT TO GET HEALTHY. IT WOULD BE NICE, BUT IT JUST DOESN'T WORK LIKE THAT!

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    Q: I’ve received the Eye Formula and have been taking it for about a week now. How long do I have to take it? Do I need to stop eating meat all together? Do I also take Vitamin A daily? I am eating blueberries and drinking Lake Wood blueberry juice. I will be ordering: Full Body Detox next week.

    A:

    You can take the Eye Formula for as long as you like. I would suggest giving up meat altogether. I would use Vitamin A daily. Keep doing what you are doing with the blueberry juice. Did you read our article on Eye Problems â€Eye Problems†?

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    Q: First, I want to thank you for your time the other evening. Your information was very informative and helpful. Next, I have a few questions pertaining to the detox and the other services you provide. 1. Will going from a traditional American diet to a raw food diet cause my body to become ill in the beginning or go into "shock" from all the good foods I'll be eating? If so, is there any way to ease in to this plan?

    A: While your body may experience a change as a result of the raw foods diet, you will not experience any adverse symptoms. Our products are 100% all-natural and only enhance your body.

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    Q: I have progressive FSGS (renal disease) my creatine is currently 3.03 and I am spilling approx 630 mil of protein in a 24 hr period. I was diagnosed with this disease at the age of 12. I have truly blessed to not be in dialysis all this time, but I do not want to live with this disease I want to be delivered from it. The Lord already revealed to me in a vision that I would be free from it once I eliminate meat from my diet. Please help me to rid my body of the "need" it feels for meat so that I can be cured. I know a detox can do it; I just need to know which one.

    A:

    You can heal, beloved! Start first with the FULL BODY DETOX and then next perform the PANCREAS CLEANSE AND REGIMEN . To help with your mental willpower in the healing process, I also suggest MENTAL SCIENCE MANUAL e-book.

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    Q: Thank you. I'm sure you can understand my concern. I already purchased the detox and I am on my third week. My body doesn't ache anymore. I stopped eating pork in 1994 stop eating meat 2008. What a relief your not funded by the rothchild family.

    A:

    The Rothschilds or any Illuminati member family would never finance me. I am here to help enlighten the people. We are purposefully kept sick and medicated so as to be easily controlled by these so-called Elites so as to easily bring in their New World Order.

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    Q: For the last 2 weeks, I've been eating only raw foods. My daily intake mainly consist of snow beans, green beans (string beans), kale, carrots, a small amount butter and crackers, bananas, apples, pears, lettuce, tomatoes, dates, spinach and filtered water. My question is: Am I getting the required nutrients and how would I know if I were not and specifically, how would I know what nutrient was missing. I also take the MALE HORMONAL FORMULA and JACKRABBIT FORMULA (regardless of whether I intend to engage in sexual activity).

    A:

    OF COURSE! WHAT TO KNOW FOR SURE? GO GET A MINERAL TEST DONE. FIND SOMEONE IN YOUR TOWN WHO DOES NUTRITIONAL TESTING OR LIVE BLOOD CELL MICROSCOPY.