Tell us something we don't know! :-) According to a new report from U.S. News & World Report where health experts have ranked 35 diets based on various qualities.
According to the report, "There's a good chance you'll lose weight on the vegan diet."
Here's what several key studies have to say about veganism:
A meta-analysis of over 90 studies found significantly lower levels of body mass index, total cholesterol, LDL-cholesterol and glucose levels in vegetarians and vegans versus omnivores. The Italian study from 2017 also linked vegetarian and vegan diets to significantly lower rates of ischemic heart disease and cancer.
In one study, 99 participants with Type 2 diabetes followed either a vegan diet or a diet based on American Diabetes Association guidelines. After 22 weeks, the vegans lost an average of 13 pounds versus 9 in the ADA group, according to findings published in 2006 in Diabetes Care.
If you're overweight, losing just 5 to 10% of your current weight can help stave off some diseases.
Over 50 overweight adults were randomized to one of four low-fat, low-glycemic index diets: vegan, vegetarian, pesco-vegetarian, semi-vegetarian or omnivorous. All participants lost weight. However, the vegan group had the most significant weight loss at both two and six months. Vegan participants also decreased their fat and saturated fat more than the pesco-vegetarian, semi-vegetarian, and omnivorous groups. The study was publish in a 2015 issue of Nutrition.
More than 60 overweight, postmenopausal women were split into two groups: Half followed a vegan diet, and the other half followed a National Cholesterol Education Program diet (low in fat and dietary cholesterol). After a year, vegan dieters lost more weight than did the NCEP group: 10.8 pounds compared with 3.9 pounds. The pattern held up after two years, when the vegans still weighed 6.8 pounds less than they did when the study began, compared with 1.8 pounds for the NCEP group, according to findings published in 2007 in Obesity.
In a study published in 2014 in Nutrition, researchers followed a group of 50 overweight or obese adults for six months. They found that those on a vegan diet lost significantly more weight than those on other plans, including vegetarian, semivegetarian and omnivorous – by about 4.3% or an average of 16.5 pounds. The study authors suspect that's because the vegan dieters were focusing on high-fiber foods, which help you feel full for longer, and their diets were low in fat and likely had fewer calories.
How much should you exercise on Vegan Diet?
Veganism only has rules on what you can and cannot eat, but that doesn't mean you shouldn't exercise.
No matter the diet, the more you move, the quicker you'll see the pounds come off – and you'll reduce your risk of developing diabetes, heart problems and other chronic diseases.
Adults are generally encouraged to get at least 2 1/2 hours of moderate-intensity activity (like brisk walking) each week, along with a couple days of muscle-strengthening activities. The Centers for Disease Control and Prevention offers tips to get you started.
And if you need help getting started click the links below: