by After a new one study The exchange of meat, eggs and dairy products for green and beans can help reduce inflammation and to support sustainable weight loss.
What did the study find?
In a randomized cross-over study, the researchers examined 62 overweight adults who randomly assigned to a Mediterranean diet or a vegan diet with low-fat-rich vegan. After a four -week cleaning period, each group followed another 16 weeks of alternative nutrition, which means that they acted as their own controls.
The researchers measure the food load of the participants, which is calculated using two values: potential renal acid load (pral) and net -endogenous production (NEP). The former estimates how much acid the kidneys have to remove, and the latter appreciates the total amount of acid that your body produces, including digestion and metabolism.
If all of this sounds a bit complex, the main thing is to know that an increased acid load is associated with chronic inflammation, which can disturb the metabolism and lead to an increased body weight. The researchers essentially searched for lower acid acid scores.
The Mediterranean diet was followed by the predisime protocol, the fruit, vegetables, legumes (e.g. participants were also asked to consume 50 g olive oil outside the Virgin every day. Vegan diet included vegetables, grain, fruit and legumes.
According to a statistical analysis, the researchers found that both the pral and the NEAP values were significantly decreasing in vegan nutrition, without significant change in the Mediterranean diet. This reduction in the acid load on the diet was associated with weight loss, which the researchers claim, even after they blamed the higher calorie intake for the Mediterranean diet. The body weight was reduced by an average of six kilograms for the vegan diet compared to no change in the Mediterranean diet.
What does that mean for us?
Animal products such as meat, fish, eggs and cheese cause the body more acid, and the researchers say that the alkalizing effect of vegan nutrition, which increases the body’s pH value in order to make it less acidic, can promote weight loss.
Top alkalization foods include:
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Leaf green
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Broccoli, beets
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asparagus
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Garlic
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Carrot
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Cabbage
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Berries
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Apples
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Cherries
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Apricots
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Kantalupe
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Lentils
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Chickpeas
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Peas
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Bean
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soy
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Quinoa
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millet
These results underline the advantages of a vegetable diet to reduce inflammation. Since vegetable diets are more alcohol, the researchers say that they are generally associated with weight loss, improved insulin sensitivity and low blood pressure.
This does not mean that you only have to remain plant-based to use these advantages, but the results suggest that a fully vegetable approach (sustainable) is to be decreased if it is a plant-based basis, as optimum, since the Mediterranean diet is also high in systems.
It is important to remember that the study examined overweight people. While it is a temporary diet on a good way to start a sustainable journey to weight loss, it is probably not for you if you are already quite active. We need plenty of fats and carbohydrates to recharge your batteries, and although a vegan diet can still work absolutely, it would probably not be in connection with a low -fat approach.
However, if weight loss medications (which can be a valid and helpful option for some people) are increasingly promoted by non-qualified sources as quick fixed solutions for nutrition and exercise, studies such as this first underline the potential forces of nutritional interventions.
The end result
Although the study had a strict design, it was relatively small and relied on self -registered nutritional data of the participants. While the researchers say that their statistical analysis is the additional energy consumption of the Mediterranean diet, some could argue that they can still have an impact.
In this sense, more research is required to confirm the results. In the study, however, the potentially powerful health benefits of inclusion of more systems in their diet are emphasized – and how a temporary vegan diet could help you start a strategy for sustainable weight loss.
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