Evidence for consuming a whole food plant-based diet to help lose weight

You’ve probably heard of Whole30, the Pritikin Diet, and Dr. Greger’s book, “How Not to Diet.” These and others advocate a whole food plant-based diet (WFPB).  This way of eating focuses on consuming whole, unprocessed foods that are primarily derived from plants, such as fruits, vegetables, whole grains, legumes, and nuts. This type of diet has been shown to be effective for weight loss because of high nutritional density and adding lots of fiber. In addition, very low fat starch based diets are the primary dietary preferences among the long-lived people residing in the Earth’s “Blue Zones”.

Studies have found that people who follow a plant-based diet tend to have lower body mass indexes (BMIs) compared to those who consume a more traditional Western diet that includes animal products. This may be because plant-based diets are typically lower in calorie-dense, processed foods and higher in fiber and nutrients. The increased fiber intake can also lead to greater feelings of fullness, which can help with weight control.

Plant-based diets are typically lower in saturated fat and higher in healthy unsaturated fats, which can lead to improved lipid profiles and a reduced risk of heart disease. This, in turn, may lead to weight loss as well. There have been several studies and experiments that show amazing results. (Check out “The Engine 2 Diet”, and read some of the studies on NutritionFacts.Org.

It is important to note that not all plant-focused diets are necessarily healthy or effective for weight loss. Vegan diets may include processed foods, refined carbohydrates, and added sugars, which can negatively impact weight loss efforts. To see the benefits of a whole food plant-based diet for weight loss, it is important to focus on whole, unprocessed foods and limit processed foods, refined carbohydrates, and added sugars. For more information, check out this research. Greger M. A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence. Am J Lifestyle Med. 2020 Apr 3;14(5):500-510. doi: 10.1177/1559827620912400. PMID: 32922235; PMCID: PMC7444011.

Bottom line: the evidence suggests that a whole food plant-based diet can be effective for weight loss when it is based on whole, unprocessed foods and emphasizes nutrient-dense foods that are lower in calories. However, individual results may vary, and it is always best to speak with your healthcare provider before making any changes to your diet.