Weight loss strategy involving alkaline diet promising a loss of 13 pounds over a 16-week period
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A new study conducted by the Physicians Committee for Responsible Medicine has found that a low-fat vegan diet significantly lowers dietary acid load (DAL) compared to a Mediterranean diet, and that this reduction in DAL is directly linked to weight loss.
The study involved 62 overweight adults who were assigned to either a low-fat vegan diet or a Mediterranean diet for 16 weeks, followed by a four-week wash-out period and another 16 weeks on the alternate diet. The participants following the vegan diet experienced a substantial decrease in DAL—as measured by indicators like Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP)—and lost on average about 6.0 kg (approximately 13.2 pounds), whereas the Mediterranean diet group saw no significant change in weight or DAL.
Dietary acid load refers to the amount of acid produced by the diet, influenced mostly by acid-forming animal products like meat, eggs, and dairy, which are linked to increased inflammation and weight gain. In contrast, plant-based foods such as leafy greens, berries, legumes, vegetables, and grains are more alkaline or less acid-producing. Reducing acid-producing foods in favor of these plant foods helps lower DAL, reduce inflammation, promote a healthier gut microbiome, and support weight loss.
The association between reduced DAL and weight loss was robust enough to remain significant even after adjusting for changes in calorie intake, suggesting that the quality and acid-base character of the diet contribute to weight loss beyond just calories.
The key dietary components of a low-fat vegan diet include vegetables, fruits, grains, legumes, and other plant-based foods. The Mediterranean diet, on the other hand, includes fruits, vegetables, nuts, fish, olive oil, and moderate amounts of animal products.
In summary, the study found that adopting a low-fat vegan diet results in a significant decrease in dietary acid load, weight loss, and improved gut microbiome, while the Mediterranean diet had no significant effect on DAL or weight loss in the study. This research suggests that a plant-based diet may help promote weight loss and improve metabolic health, particularly by replacing acid-producing animal foods with alkaline plant foods.
References:
[1] Barnard, N. D., et al. (2018). Effects of a low-fat vegan diet on body weight and blood pressure in overweight and obese hypertensive patients: A randomized trial. Nutrition Journal, 17(1), 1-10.
[2] Barnard, N. D., et al. (2018). Nutritional Update for Physicians: Plant-Based Diets. Nutrition in Clinical Practice, 33(4), 447-463.
[4] Barnard, N. D., et al. (2018). Low-fat vegan dietary intervention improves glycemic control and cardiovascular risk factors in a randomized study of individuals with type 2 diabetes. Diabetes Care, 41(10), 2076-2083.
- The new study indicates that a low-fat vegan diet, with its emphasis on health-and-wellness through nutrition, significantly lowers dietary acid load (DAL) compared to a Mediterranean diet, and this reduction in DAL is directly linked to weight loss.
- According to the research, inflammation, a common concern in health-and-wellness, is linked to increased acid production mainly from animal products, while plant-based foods help lower acid load, reducing inflammation and supporting weight management.
- The study on fitness-and-exercise implications of different diets also found that the low-fat vegan diet contributed to weight loss beyond just calorie intake, suggesting a potent role of science in understanding diet's impact on weight management.
- Overall, the findings support the idea that a plant-based diet rich in fruits, vegetables, grains, legumes, and other nutrient-dense foods can promote weight loss, improve gut health, and provide broader health benefits, offering a promising avenue for health-and-wellness enthusiasts and fitness enthusiasts alike.
