11 Benefits of a Plant-Based Diet for Weight-Loss, Based on Science

Last updated on March 26, 2021 at 03:26 am

A Plant-Based Diet for Weight-Loss has proven its ability to facilitate weight loss and is becoming increasingly popular among Americans for this reason. In recent years, scientific studies have investigated further benefits of plant-based diets.

Plant-based diet benefits span many health and environmental aspects, improving the overall health and well-being of those that follow them.

What Is a Plant-Based Diet?

Plant-based diets emphasize whole, natural foods that originate from plants. This includes fresh fruits, vegetables, nuts, whole grains, and legumes. Additionally, plant-based diets minimize animal products, refined sugars, and processed foods, contributing to a diet full of fresh, nutrient-rich, natural foods.

While most diets outline what foods can be consumed and what foods should be avoided, a plant-based diet is described as more of a lifestyle. No foods are off-limits or banned.

In fact, it is completely normal for someone on a plant-based diet to consume meat in moderation.

The extent to which the guidelines are followed is entirely up to the individual. This makes a plant-based diet easier to follow as it is able to be adapted to an individual’s personal preferences.

The Benefits of a Plant-Based Diet

There is a wide range of benefits associated with plant-based diets, many of which relate to health conditions, in addition to a plant-based diet for weight-loss. What was originally considered a diet most effective for weight loss has been proven to have advantages far beyond shrinking your waistline.

Here are 11 benefits of a plant-based diet, based on science.

1. Plant-Based Diet for Weight Loss

One of the most common reasons for adopting a plant-based diet is weight loss.

The Center for Disease Control and Prevention has stated that 40% of the US population is obese, and over 70% are deemed overweight (1). As obesity rates increase across America, there is a greater need for diets that are easy to follow and aid in weight loss.

Plant-based diets have been proven to significantly decrease weight, while also being adaptable and easy and fit into your personal lifestyle. There are a couple of key elements of a plant-based diet that aid in weight loss.

Plant-based diets tend to be higher in fiber than other traditional Western diets as most fruits and vegetables are abundant in fiber. Fiber allows us to feel full more quickly while consuming minimal calories.

Foods like whole fruits and vegetables, legumes, or whole grains have favorable ratios of fiber to calories when compared to many other foods.

Take ice-cream as an example, it contains no fiber and has been perfectly manufactured and tested to contain the exact balance of carbohydrates and fats that your fullness signals are not activated, causing you to continually eat. This leads to excessive calorie consumption.

Plant-based diets also replace processed foods with whole, natural, plant-based foods.

Processed foods tend to be high in additives and refined sugars, making them calorie-extensive without necessarily making your feel full.

The idea of a plant-based diet is to consume as many whole, natural foods as possible. The food you eat on a plant-based diet eliminates many excess sugars and other chemicals, dramatically decreasing calorie intake.

Many studies have looked into the role of plant-based diets on weight loss.

One recent study found that the body mass indexes of individuals on plant-based diets were significantly lower after 6 and 12 months than that of a control group (2). The researchers concluded that those on the plant-based diet achieved greater weight loss than the control group, proving the benefits of a plant-based diet on weight loss.

2. Reduces Diabetes Risk

Plant-based diets have shown potential in reducing the risk of developing diabetes, due to the reduced level of sugars and the increase of lower GI foods in a plant-based diet. Eating lower GI foods slows the release of sugar into the blood, as well as limiting the intake of sugars, allowing for easier management of blood sugar levels.

The maintenance of blood sugar levels also means that pre-diabetics have a decreased potential of developing the disease.

Studies have demonstrated that a plant-based diet correlates to lower body mass indexes which protect against developing type 2 diabetes (3). Further suggestions have been made that meat consumption increases saturated fat intake which reduces how sensitive the body is to insulin. Together, these factors suggest that plant-based diets can protect against the development of diabetes.

Studies have also demonstrated that those who already have diabetes are able to more easily manage the condition on a plant-based diet.

A study demonstrated a decreased need for diabetic medications, as well as decreased body mass index and cholesterol levels (4). The researchers concluded that a plant-based diet aided in the maintenance of blood sugar levels in diabetics.

Plant-based diets also aid in weight loss, with obesity being the most common risk factor for the development of type 2 diabetes. The ability to manage overall weight subsequently decreases the risk of developing diabetes.

3. Good for The Environment

A plant-based diet is not only beneficial for your health, but it also benefits the planet, and this is one of the most common reasons people make the change.

A large proportion of greenhouse gas emissions come from dairy farming, in particular, cows. A reduction in beef consumption is estimated to significantly decrease the levels of greenhouse gases.

A recent review in the United Kingdom reported that adopting a plant-based diet could decrease greenhouse gas emissions by up to 70-80% (5). Additionally, it was reported that plant-based diets could also initiate a 50% reduction in daily water consumption.

Plant-based diets have the potential to significantly reduce our carbon footprint, allowing for a more environmentally friendly lifestyle.

4. Decreases “Bad” Cholesterol

Plant-based diets are great for weight-loss and with that significantly reduce cholesterol levels. High cholesterol is dangerous because of the potential for it to build up causing fatty deposits that impact normal blood flow. These deposits can lead to heart attacks, strokes, and heart disease. It has long been known that a healthy, balanced diet can manage cholesterol levels, as the foods we eat directly influence our cholesterol levels.

Foods high in cholesterol include most animal products, including meats, eggs, and cheeses. Plant-based diets emphasize the minimization of these food groups, subsequently leading to a decreased consumption of cholesterols.

A study found that switching to a plant-based diet resulted in a 10-15% decrease in cholesterol levels (6). Following a plant-based diet can help you manage cholesterol levels, minimizing the risk of strokes, heart attacks, and heart disease.

5. Maintains Healthy Blood Pressure

The foods we eat can also directly influence our blood pressure. The main dietary factors affecting blood pressure include foods high in salt and alcohol intake. The consumption of energy-dense foods high in added sugar also leads to weight gain which increases blood pressure. Salt consumption can cause the body to retain more water weight, leading to increases in blood pressure.

Nutrients like potassium and magnesium have been found to lower blood pressure by helping the release of sodium (salt) and fluid from the body. Plant-based diets are high in fruit and vegetables which contain potassium, as well as magnesium which is also found in nuts and legumes.

High blood pressure, or hypertension, can lead to the development of a number of conditions, including strokes, heart disease, and diabetes. It is estimated that 80 million American adults have hypertension.

Plant-based diets promote whole, natural foods that do not contain chemicals or additives found in processed foods. These pure foods and healthy, balanced diets promote healthy blood pressure and blood vessel health.

A number of studies have evaluated the protective properties of plant-based diets on hypertension. One study found that those on a plant-based diet had a 34% lower risk of hypertension than those on a normal Western diet (7).

Another analysis concluded that those on plant-based diets had lower blood pressure on average than those on a normal diet (8).

Plant-based diets can promote healthy blood pressure levels, minimizing the risk of further health conditions, such as heart disease, strokes, and diabetes.

6. May Decrease Stroke Risk

It is estimated that half of the strokes that occur are preventable through lifestyle changes. The risk of suffering a stroke is increased by numerous factors, including high blood pressure, diabetes, high cholesterol, being overweight, and existing heart disease.

All of these factors are influenced by diet, and all of these factors can be reduced by adopting a plant-based diet for weight-loss.

A study looking at fruit and vegetable intake and risk of stroke concluded that those consuming higher levels of plant-based foods had a 21% lower risk of suffering a stroke (9).

7. May Decrease Cancer Risk

Plant-based diets are also being increasingly used to aid in cancer prevention. Many Americans are switching to a plant-based diet in an attempt to reduce their risk of developing cancer. These benefits have been attributed to a number of aspects of the plant-based diet, not only for weight-loss.

Plant-based diets recommend minimizing the consumption of animal products. Meat, particularly red meat, has been linked to cancer development numerous times in the last decade. Meat contains high levels of saturated fat and is thought to produce certain mutations during cooking which can cause cell damage to the body. It is also hypothesized the high levels of heme-iron in meat may cause DNA damage (10).

One study found that the risk of developing lung cancer decreased by up to 35% when a plant-based diet was followed (11). The reduction of meat in your diet, as promoted by the plant-based diet, could help to lower the risk of cancer development.

Another benefit of plant-based diets is the increased consumption of nutrients. Plant-based foods are packed full of vitamins, minerals, antioxidants, and nutrients important for your body to function at the highest level.

One example is the high levels of antioxidants present in many fruits and vegetables.

Antioxidants protect our cells from damage against compounds called free radicals, which are associated with the development and growth of cancer cells. By binding to free radicals, antioxidants minimize cellular damage caused by these compounds.

One study concluded that increased consumption of berries, which are high in antioxidants, reduced cancer tumor growth by 7% (12). The emphasis on foods rich in antioxidants can minimize cellular damage and the subsequent risk of developing cancer.

A known risk for cancer development is excess weight and obesity. Plant-based diets have proven to be beneficial in facilitating weight loss, so they can also further reduce the risk of cancer as you shed the pounds.

8. Improves Brain Health

Growing evidence shows that the food you eat can reduce your chances of developing Alzheimer’s disease.

In a study called “The MIND trial”, 923 individuals aged 58 to 97 were followed for an average of 4.5 years (between two to ten years) (13). Researchers used a 154-item guided questionnaire and 19 cognitive tests to examine the association between dietary intake and brain health.

Out of all the dietary approaches used, the “MIND diet” had the greatest benefit for supporting a healthy brain. This diet recommends including more green leafy vegetables, berries, whole grains, nuts, olive oil as well as some poultry, fish, and wine while avoiding cheese, red meats, butter, sweets, and fast food.

Overall what the results from this large study show are that saturated and trans fats found in dairy products, meats, and fried foods can increase the risk of cognitive decline, pastries. While foods common in a whole-foods, plant-based diet, including berries, seeds, nuts, leafy greens, and whole grains were found to be especially beneficial for brain health. A plant-based diet also supports weight-loss, contributing to overall well-being of the concerned.

9. Reduces Inflammation

Plant-based diets have also been linked to lower levels of chronic inflammation.

Foods, such as red meat, are associated with increased inflammation due to their high saturated fat content. Foods low in fiber and rich in sugar and refined grains also contribute to inflammation.

As do diets excessive in calories. Plant-based foods have high levels of nutrients, such as carotenoids and flavonoids, that are important in regulating inflammation.

A study found that plant-based diets are associated with lower levels of chronic inflammatory conditions, such as arthritis, cardiovascular diseases, and cancer (14). The researchers concluded that a high intake of plant-based foods moderates inflammation levels, reducing the risk of chronic inflammatory conditions.

Whole, natural foods in plant-based diets have the nutrients required to moderate inflammation, reducing the risk of developing further health conditions.

10. Improves Skin Health

The abundance of vitamins and minerals found in plant-based foods is also beneficial for your skin. Plant-based diets are high in vitamins A and C, which are important in protecting our skin from sun damage.

Plant-based foods are high in antioxidants, which can bind to free radicals and prevent them from causing damage to cells that lead to acne. These foods help our skin stay healthy and maintain a strong barrier to protect against potential damages.

11. May Help You Live Longer

All of the potential benefits listed in this article lead to the same common goals: living as long as you can and as healthy as you can. The multiple benefits to your health and the prevention of numerous health conditions demonstrate that plant-based diets are beneficial in prolonging your life.

Studies have found that following a plant-based diet reduces overall mortality rates and extends life (15). The benefits of a plant-based diet span a wide range of conditions, aiming to give everyone the opportunity to live a full, healthy life.

The Bottom Line

Plant-based diets have numerous benefits (such as weight-loss), spanning a wide range of health and environmental conditions.

The 11 benefits of a plant-based diet outlined in this article demonstrate how plant-based lifestyles can allow you to fulfill a long, healthy life, while still being in control of what you eat. Small changes to your plate now can lead to large changes in your overall health and well-being.

And if you are ready to start a more significant weight-loss and improve your overall health, you can join the 21-Days Weight-Loss Challenge today and join our weight-loss community on facebook.