This Diet Helped People Lose 13 Pounds in 4 Months, Finds New Study

When it comes to Lose weightthere are several options regarding meal plans and eating habits that are safe for your overall health and also deliver the kind of results that will help you reach your goals.

However, some are more effective than others. In fact, according to new research, your best bet might be to opt for a vegetarian diet that doesn’t focus on restricting calories, but does include a fair portion of vegetables.

A study by the Physicians Committee for Responsible Medicine that was recently published in the Journal of the Academy of Nutrition and Dietetics involved 244 participants who were considered to be overweight. While some maintained their normal diets, others were asked to switch to a low-fat vegan diet that didn’t require calorie restriction.

After four months, those who followed a vegan diet lost an average of 13 pounds, while the participants who specifically ate a lot of legumes lost weight and fat mass, as well as visceral adipose tissue.

“Our research shows that the best way to improve the quality of your health is to improve the quality of the food you eat,” noted study co-author Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee, according to Eurek alert!. “That means avoiding animal products and following a vegan diet rich in fruits, vegetables, grains and legumes.”

When it comes to why a vegan diet is so effective, dana ellis hunnesPhD, MPH, RD senior clinical dietitian at UCLA Medical Center, assistant professor at UCLA Fielding School of Public Health, says Eat this, not that!“It focuses (when it comes to a vegan whole food diet) on unprocessed foods that are high in fiber, vitamins, minerals, vegetable proteinsand water content. This type of diet is very filling and satiating, so you don’t realize you’re eating fewer calories.”

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On top of that, Hunnes says that “these foods are anti-inflammatorylow in calories and helps regulate hormones,” which “is good for health and weight loss.

As for legumes, Hunnes explains that “they are incredibly high in fiber and protein, which makes them very filling.” Beyond that, they also “raise your body temperature during digestion (the thermic effect of food), so you burn more calories digesting it.”

To learn more about how certain legumes can benefit your health, be sure to read Secret side effects of eating beans, says science.