Adopting a low-fat vegan diet could lead to significant weight loss, with participants shedding an average of 13lb over 16 weeks, new research has revealed.
The crossover trial found that those following a Mediterranean diet experienced no weight change during the same period.
The study, published in Frontiers in Nutrition by the Physicians Committee for Responsible Medicine, examined 62 overweight adults who alternated between the diets.
Scientists attribute the weight loss to a reduction in dietary acid load, which occurs when people eliminate meat, eggs and dairy products in favour of plant-based alternatives.
Cutting out eggs and meat from the diet could reduce dietary acid load
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The concept of dietary acid load refers to the amount of acids consumed through food, with animal products like meat, fish, eggs and cheese causing the body to produce more acid.
This increased acidity has been linked to chronic inflammation that disrupts metabolism and can lead to weight gain.
Plant-based diets create a more alkaline environment in the body, which researchers associate with weight loss, improved insulin sensitivity and lower blood pressure.
The most alkalising foods identified in the research include vegetables such as leafy greens, broccoli, beetroot, asparagus, garlic, carrots and cabbage.
Fruits like berries, apples, cherries, apricots and cantaloupe also help create an alkaline environment, along with legumes including lentils, chickpeas, peas, beans and soya.
Grains such as quinoa and millet were also highlighted as beneficial alkalising options.
Eating acid-producing foods causes inflammation linked to weight gain
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The alkalising effect of a vegan diet increases the body's pH level, making it less acidic, which may further promote weight loss, according to the study authors.
"Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain," says Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee and lead author of the study.
"But replacing animal products with plant-based foods like leafy greens, berries, and legumes can help promote weight loss and create a healthy gut microbiome."
The trial involved participants following each diet for 16 weeks, with a four-week cleansing period between them.
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Alkalising foods include vegetables such as leafy greens, broccoli, beetroot, asparagus, and garlic
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Researchers used dietary records to calculate acid load through two measures: Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP).
Both PRAL and NEAP scores decreased significantly on the vegan diet, whilst the Mediterranean diet showed no significant change in either measure.
The reduction in dietary acid load remained associated with weight loss even after adjusting for changes in energy intake.
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