How to lose 5kg with whole food plant-based diet without exercising
Amanda Velazquez, M.D. was interviewed in 2024 by Health on whether animal or plant protein was better at weight loss. It is to no surprise she, like many experts in the medical field, are on the side of plants.
Plant vs Animal based diets
Amanda Velazquez, M.D. was interviewed in 2024 by Health on whether animal or plant protein was better at weight loss. It is to no surprise she, like many experts in the medical field, are on the side of plants.
But weight loss and health concerns aren’t the only thing driving this push for whole food plant-based diets. Ethical concerns over animal livelihood, as well as climate concerns over processed meat production are added into the mix.
Every day, between 3.4 and 6.5 billion animals are killed for food. This number is disturbingly high, considering that the whole human population on Earth is only around 8 billion (as of 2024). That means per day, nearly half or over half our population’s worth of animals are sent to the slaughterhouse to fuel the meat industry. Estimates range that of 1.2 trillion animals killed every year.
If health concerns and weight loss are not enough, those numbers should be another deterrent to pursuing a full carnivore diet.
Bad news aside, we want to shift the focus over to how increasing the amount of plant-based foods in your diet can lead to overall health improvements.
Whether you're looking to lose a few pounds or make a lifestyle change, a whole food plant-based diet has been recommended for decades by health experts. The whole food diet emphasizes unprocessed plant foods and minimizes animal products.
The positives of going Plant-Based
Multiple studies have found plant-based diets aid weight loss and provide numerous health advantages over meat counterparts. Research shows plant-based diets promote more effective weight loss than animal-based diets. A review of over 1,100 people assigned to plant-based or omnivorous diets found those on plant-based diet adherents lost an average of 2 kg over 18 weeks compared to just 0.5 kg for omnivores, 4 times the weight loss! Plant-based diets also help maintain weight loss long-term according to one study, with people following a whole-food plant-based diet being able to sustain a 11 kg weight loss for over a year.
The key factors behind plants' weight loss benefits include high fiber intake which promotes a feeling of fullness, elimination of calorie-dense animal products, and reduced calorie content. This combination keeps portion sizes smaller than omnivore or carnivore diets. As if those weren’t enough, plant-based diets also boost metabolism and fat burning, key areas responsible for weight loss.
The benefits don’t stop there, studies have also found that plant-based diets lower risk for chronic diseases like heart disease, diabetes and certain cancers (we have discussed some of these in previous posts). Studies link plant-based eating to lower LDL cholesterol and blood sugar levels, both of which reduce heart disease risk. Phytochemicals or plant compounds can also help slow cognitive decline, keeping those who follow the diet mentally sharp even as they age.
