Plant-Based Diets and Weight Loss

Plant-Based Diets and Weight Loss

Doctors have recommended weight loss and weight management to reduce numerous health problems and chronic diseases. As obesity worldwide increases, it's important to get a recent perspective on weight loss on a plant-based diet(PBD)

There are many ways one could healthily lose weight assisted by doctors or nutritionists. Some common and safe methods involve nutritional planning such as eating smaller portions or low-cal meals, changing what or when we eat, exercising, and more. Here is some information we know and we've added some recent information that has come out:

General Weight Loss

The plant-based diet works for losing weight. Specifically "In summary, individuals consuming PBDs tend to have lower BMI than those consuming non-PBDs. The adoption of PBDs also appears effective for weight loss." ¹. Of course, losing weight is not the same as maintaining weight; that is why one should continue to eat a healthy plant-based diet to get the benefits of the diet, including quality nutrition. In addition, one article concludes "Based on the available evidence, however, PBDs should be considered a viable option for patients who are interested in losing weight and improving dietary quality consistent with chronic disease prevention and treatment." ¹

There are numerous studies to show this. For example in a study in 2022, they stated "Consistent evidence demonstrates a high-quality plant-based diet as an effective intervention for weight management,..."² and later in the analysis conclusion "Findings from 9 prospective cohorts indicate that plant-based dietary patterns are favourably associated with body weight management, especially when healthful plant-foods are emphasized."².

Weight Loss Trends, Ozempic, and Oats

Are some plant-based foods as effective as the current weight loss treatment Ozempic? No. Although there have been some studies or research regarding oats that might act on the same biochemical pathway as Ozempic, research shows there are serious differences specifically as noted "While this research shows that oats are excellent for promoting satiety and can aid in weight loss as part of a healthy diet, their GLP-1 agonistic effects are far less potent than semaglutide drugs like Ozempic."³ So oats, while very healthy, will not give the same results as Ozempic, and in addition the trend of overeating or over-drinking oat-based foods could lead to nutritional deficiencies as stated by "as numerous TikTokers are advocating for the drink to be used as a meal replacement, which can lead to nutritional deficiencies and other health issue"³.

So how do foods such as oats help weight loss? First, some plant-based foods are low in calories so you can eat more without lots of caloric intake, and second, some foods such as oats, make you feel satiated or full, so you will eat less. But as noted by nutrition and concern, particular foods should not be used as meal replacements.

Weight Loss, Cancer, and Its Relationship

In multiple articles across the web, including our blogs, one can read about nutrition as related to treatment or reduction of chronic diseases. But with obesity, new studies are coming out that highlight the risk of weight gain and chronic and even fatal diseases such as cancer. The data is significant and its importance should signify why people with weight issues should attempt to lose weight as soon as possible (and healthily).

Specifically according to a study "What we know is that, consistently, a higher body mass index [BMI] — particularly in the obese category — leads to a higher risk of multiple cancers,"⁴ and later "In a widely cited report published in The New England Journal of Medicine in 2016, the International Agency for Research on Cancer (IARC) analyzed over 1000 epidemiologic studies on body fat and cancer. The agency pointed to over a dozen cancers, including some of the most common and deadly, linked to excess body weight."⁴

Note, to be balanced the study also mentions "Meyerhardt said, many of those same cancers are also associated with issues that lead to, or coexist with, overweight and obesity, including poor diet, lack of exercise, and metabolic conditions such as diabetes."⁴. This is why a healthy plant-based diet is so important: It can improve your nutrition, assist with weight loss, and help improve metabolic conditions (as well as improve many other chronic conditions). And when you feel better and healthier, this can help you improve your desire or ability to exercise.

However, the differences often occur with older people who have obesity and this is why a healthy plant-based diet has been recommended to improve many conditions. Specifically, "A new study led by researchers at the American Cancer Society (ACS) shows that older adult cancer survivors with excess body weight at the time of their first cancer diagnosis are at higher risk of developing a second cancer, especially an obesity-related cancer like breast or colorectal cancer."⁵

In addition "Compared with cancer survivors whose BMI was in the normal range, those who were overweight or obese were at 15% and 34% increased risk of any second cancer and 40% and 78% increased of obesity-related cancers."⁵ This is why weight reduction is so important for battling chronic diseases.

We aim to make losing weight and getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.

How can Garden of Vegan improve your health?

Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:

1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!

2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.

3. Garden of Vegan also has many meal plans to help you achieve your health goals.

So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic and dairy-free, gluten-free, additive-free, and preservative-free. So you know you will be getting delicious meals, sides, and snacks that are super healthy as well.

Unable to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.

Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. You can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll reach out to you as soon as possible.

We want people to be healthy! We are continually changing our menus and expanding our nutrition information online! Join our Newsletter and read our blog.

Additional health information from Garden of Vegan

Garden of Vegan Vitamin Guide:
Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.

References:
1. A plant-based diet for overweight and obesity prevention and treatment - National Instute of Health (NIH)
2. Association between adherence to plant-based dietary patterns and obesity risk: a systematic review of prospective cohort studies - Canadian Science Publishing
3. Oats mimic the effects of Ozempic, new study finds - BBC Science Focus
4. Obesity and Cancer: Untangling a Complex Web - Medscape
5. Obesity at Time of Cancer Diagnosis Brings Higher Risk for Survivors for Second Cancer, new Study Finds - American Cancer Society