Best Diet for Weight Loss: Vegan or Mediterranean Diet? | Dr. Neal Barnard

Will you lose more weight on a vegan diet or the Mediterranean diet? "The Weight Loss Champion" Chuck Carroll is joined by Dr. Neal Barnard LIVE to discuss the results of a study that tested the diets head to head to see which is best for weight loss!
Dr. Barnard also talks about whether the brain causes you to crave fat when you're eating a low-fat diet!
Have a question about diets? Leave it in a comment and we'll try to get you an answer on an upcoming episode.
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[@6fenfen]

I live in Israel, so i can tell you about our diet: 1. Junk food here is VERY expansive, but Our fruits and vegetables are very cheap. 2. Most of the year is hot, and when it's hot you eat less, and more lightly . 3. Because most of the year is hot, we are very conscious of how our body look in summer clothes and bathing suits, so we exercise and eat well, which is easy, cos plants are cheap and VERY accessible with wide variety. PLUS, our health care system encouraging a healthy life style :) We also very encouraged to quit smoking and have free meetings to help with it.

[@mikemasail823]

Especially in the Jordan Valley where I live.

[@6fenfen]

@@mikemasail823 Our country is the best!

[@6fenfen]

@@ruthhorowitz7522

[@linzynhs3747]

If I lived in Israel, it would be easier to do what you do. Unfortunately am in Scotland and it's minus 11c and snowing....you need warm foods. But HI.

[@mikemasail823]

@@6fenfen Absaloodle yes

[@solotraveler6025]

Hah, I was on the Mediterranean diet for ever, Mediterranean food was by far my favorite food. I was also on high blood pressure and cholesterol meds forever. Nearly 16 months ago I went whole food plant-based vegan and today I am Rx free, blood pressure is perfect now. I will never eat animal products again, the way I feel is all the proof I need.

[@2paranoid2think]

Mediterranean food (from all the countries around the Mediterranean) is still my favorite cuisine as a vegan. You can make any recipe vegan! I have some soy curls and I can't wait to make vegan shwarama with vegan tzatziki sauce!

[@solotraveler6025]

@@2paranoid2think Yep me too. I have perfected my hummus recipe to be no oil and is a staple in this house, I a making every other day. I am kinda in love with Indian cuisine at the moment at that is super simple to make whole food plant-based. Took my while to like brown rice but I finally got there. Fortunately I had parents that were farm to table produce growers and grew up eating lots of veggies. I also live in the San Fransisco Bay area just outside of Napa so whole food plant-based vegan is easy here. I'm 56 and I feel like I'm 25 and my wife has just started WFPB and is liking it as well. I thought it was going to be expensive but we spend close to half on groceries than before.

[@spiderjump]

Eating small amounts of meat is fine.

[@solotraveler6025]

@@spiderjump Really? Because thats what I was eating before going WFPB and that didn't work out for me. Science says otherwise and I am all the proof I need to know you're wrong.

[@dj-fe4ck]

There is nothing wrong with eating white rice

[@amystarobin6765]

I bought broccoli and chia peas with vegetarian broth and cooked them with seasoning minced garlic minced onion and turmeric to start Vega . I eat quaker high fiber oatmeal packet 3 cups of grapes I eat a16 oz broccoli and there are 2 cups in Progresso chick peas . I payed off my treadmill and started it today after many years without walking. I did 1.6 mph today in 5 segments throughout the day. I am 66 soon 67 I have lost from 263.6 to 204 seeking 150 for 5.5

[@seitanbeatsyourmeat666]

Fantastic!

[@valerieislame4661]

do you have a link or a video on how to make it? I want to lose weight and i’m only 16

[@carmen.rudman]

I could listen to Dr Barnard all day long. So knowledgable & kind 🦋

[@angelaspielbusch1237]

Love ❤️ Dr Neal!!!! The BEST!!!!!! Thank you for this wonderful channel!!!!

[@GEMSAustralia]

Wonderful way of explanation in simpler terms. Thanks a lot Dr Barnard and exam room

[@peacefulveganrelationshipc4746]

Thanks so much for educating us and keeping us informed!

[@norak5767]

I loved Doctor B's inner squirrel analogy! It's hard to win a battle against mother nature! I'm 5 5 and was 117 lbs before winter started now I'm at 123lbs! I'm 64 years young and feel great with no meds! Once this cold breaks I will be outside much more and actually have a hard time staying at 117! I definitely eat more in the warmer months but I use many more calories as well! Loved this presentation and LOVED the inner squirrel explanation!

[@HealthyEmmie]

Great video, per usual!

[@karenborowick5983]

Luv this show. I've learned sooo very much and am happily about 90% vegan. Thank you for all you do.

[@FreeRadicals9478]

Great progress! We welcome you! ❤️✊

[@plantpoweredmuscle]

You’re so close! You can do it! Jump! :)

[@kierancoles253]

Would appreciate if you used the term plant based, veganism is an ethical belief that you either follow or don't, not a diet

[@kierancoles253]

@Black Sperm I'm here to learn about nutrition, you're here to insult people But sure, it's me that needs a life 👀

[@kierancoles253]

@Black Sperm LMAO how the doctor looks is irrelevant, though I don't see him as brain damaged (he's alot more intelligent than you) nor frail. Prematurely aged? The guys nearly 70 and looks younger than 40 😂😂 The fact is, they have boatloads of scientific evidence to support their position, unlike yourself who is a) so ashamed of how they look they choose to hide their face and insult others and b)doesn't have any supporting evidence We get it, you're a troll, hope you're having fun 🤡 Just seen your comment history on this channel😂😂😂 and you tell other people to get a life! Hahahahaha carnivore clown

[@vegahimsa3057]

It was mocked, but 80/10/10 (carbs/fat/protein) remains the clearest description of a healthy (whole plant vegan) diet. Sure, variation is allowed (and more complicated), but not much. Protein 5-20%, Polyunsaturated fat 5-10%.

[@UltimateHealthCheck]

Good video and information thank you ;)

[@luluandmeow]

I've always had my doubts about how "slimming" the Mediterranean diet is considered, as I grew up in Italy and lots of people are overweight, it's normal for 30 year olds and older to be overweight, not obese but still not slim and not normal weight either. Once you give up oil, you'll be wondering how you could ever pour it on a little lettuce leaf or steamed veggies as they're tasty on their own, no need to add fat.

[@starcatcher3691]

I eat some oil and I am slim. About 19 bmi. A little bit of fat makes things more delicious and satisfying. I cannot eat a salad without some fat.

[@starcatcher3691]

Although I dont doubt a no oil diet will cause faster weight loss.

[@2paranoid2think]

traditional Mediterranean cuisines of all varieties used to be very healthy, but food culture changes quickly. People think "a little bit of olive oil" is 1/2 cup of oil in a salad (my father literally does this because his doctor tell him oil is healthy). Just 2 generations ago, my family in Europe were peasants working on a farm, couldn't afford animal products so vegetables and fruits were the norm. Now European cuisine is basically what only royalty used to eat and they're all getting diabetes and heart disease just like those kings did.

[@dustinmartinsen2932]

@@starcatcher3691 While I do believe in sticking to the whole-food based-diet, I can appreciate that a little bit of oil and sugar here and there will not hurt. However I just wanted to mention that I make this delicious ranch dressing out of easy, homemade sunflower seed cream, so there's an example of how you can add whole food fats to your salads without using oil.

[@naruto-sensei2426]

A question if we do the Mediterranean diet can we eat fish every day or we must follow the days a week that food should be eaten or you can eat it every day without problems??

[@unicornguy9676]

Magnificent study

[@tatoalfasino]

I am from mediterranean coast in Spain and we have a problem with old people. Most of them are obese or overweight because everybody thinks olive oil is healthy. The olive oil industry in Spain is very important. The goverment is trying to make a Nutriscore ranking products from A to E, olive oil is the only product that would be out.

[@ethicalphytophage]

Dr. Barnard, you're a marvel! Thank you for all you do! Vegan4life

[@tresawill6247]

Thanks

[@ultramegasuper11]

Thanks 😊

[@citadelofwinds1564]

The charts truly tell the story - especially the one involving the head to head diets done for 2 x 16 weeks. I was surprised to see that those who did so well during the vegan diet actually ended up putting on weight when they switched to the Mediterranean diet. But no surprise that both groups lost quite a bit of weight on the vegan diet.

[@iloveTRUMP]

Diabetes is my problem…I have only been doing this (plant based) for about a week and a half using very minimal evoo and my blood sugar has dropped dramatically

[@aliataya5125]

My two favorites

[@daviddrost7963]

"The most important finding in this study is that the daily use of olive oil, about 40 grams per day, markedly reduces the dosage of blood pressure medication by about 50% in hypertensive patients on a previously stable drug dosage," says L. Aldo Ferrara, MD, associate professor of internal medicine at the Frederico II University of Naples in Naples, Italy, and the study's lead author."

[@zamin_ali]

Is there such a thing as a "Vegan diet"? I believe what the doctors should be stating is what type of vegan diet it is. For example, is it a Whole Foods plant-based diet? Or is it any kind of diet that excludes animal products?

[@dralexsadler9099]

Just going by Neil Barnard's previous work, it'll almost certainly be a whole food, all-plant diet

[@vegahimsa3057]

"whole plant vegan" is the clearest description. Dr B recommends "low fat whole plant vegan"... But any way, it's pretty difficult to do vegan wrong. The average vegan is healthier than the average SAD. The worst vegan is healthier than the worst SAD. The best vegan is healthier than the best SAD.

[@ceolbeats7182]

@@vegahimsa3057 Dam right👍

[@orangemoon3131]

I have been asking the same question as Cindy but I DID GAIN WEIGHT after trying to switch from low carb diet of 4 yrs to WFPB with no fat/oil. However, I am not much of a meat eater...dairy I do like. I really wasn't eating enough of either the last 8 months and was not seeing anymore fat loss despite still seeing a good excess of it. The limited fresh produce choices had also lost their luster to me and the thought of legumes left me salivating. Low carb had gotten rid of my medical issues and lowered my weight...I finally felt alive! That's what had kept me on this diet. Now that I had fixed my issues, I thought I could do better if I could move over to a cleaner way of eating that felt more natural to me anyway. After almost 2 weeks of implementing the half and half plate method on WFPB, I had gained 8 pounds and always felt hungry or sick... never in the middle! Kind of like when I went through the keto flu. I kept thinking it would go away but the scale just kept going up, I freaked out... now what? I was so terrified and felt like I was stuck having to go back to low carb so I did. Lost the weight in a month plus a few more pounds but still really want to make the switch just don't know how without the drastic weight gain. I had to be so committed to be able to loose it and can't handle the thought of putting it back on so quickly. I had no idea I was backing myself into a corner on keto... I always thought I would be able to transition out. Any advice or resources would mean the world.

[@dj-fe4ck]

I eat 400-800 grams of carbs a day and I'm 5'8" and 120 pounds. I just ate about 500 grams of carbs from quinoa in one meal

[@sandray7609]

Anyone who goes keto loses 8 to 10 lbs of water weight in the beginning because they are eliminating the glycogen stores (water weight). It seems that is what you have done by reintroducing carbs. Did you measure yourself? If you aren't gaining inches then what does a scale number mean? Wouldn't you rather have long term health, longevity and avoid chronic diseases? I suspect your body will adjust after a period of time and find an equilibrium. Keto diets are proven to lead to loss of muscle not fat so you are actually slowing your metabolism. Your body might gain more in the beginning because your resting metabolism is slower. But if you do some weight bearing exercise you should be able to ramp up your metabolism again. Muscle weighs more than fat so keep that in mind. I hope that helps

[@BlissBlessHappiness]

The vast majority (and almost all men) will loose weight/fat on a wholefood plant based diet rapidly, still, although this is hopefully changing, few people ever try a true wholefood plant based fare. I was overweight as a young adult, after going on a wholefood vegan diet 16 years ago, I can eat anything I want, within the wholefood category, in large amounts and my body fat levels never go above 12% (usually 9-11%, depending on exercise levels). Unfortunately, and this is mostly the case with women; you have wrecked your metabolism because of dieting, non-traditional fasting practices, artificial hormonal intake (also called birth control), self-delusion (affects both sexes unfortunately), etc. The good news, as natural practitioner, I would recommend large intakes of black pepper (a few small teaspoons) ginger (tablespoon), turmeric (tablespoon), cinnamon (a few teaspoons), black seeds (tablespoon), sea weed (5g+) everyday, and intense exercise, where your pulse meets its limits, everyday, and sauna is useful as well. There are stronger remedies but this is a good start.

[@sandray7609]

@@ruthhorowitz7522 they lose weight by eating fewer calories just like any diet. Limiting carbs absolutely leads to water weight loss in the beginning. It is documented every where

[@sandray7609]

@@ruthhorowitz7522 when did I say they would not lose weight? Of course they do. But guaranteed the first week is primarily water weight. No one loses 10 lbs of fat only in the first work. You need to do more research. That's why people who go back to eating carbs gain so much in the first week and panic. This is well documented

[@lostintheseventies7969]

greek food consists of alot of lemon juice...which reduces blood pressure

[@stargazerbird]

So how do you sift out the effects of the weight loss on cholesterol tests? My point of concern is BP so looks like I need to be adding in more olive oil and nuts. It would be interesting to see how much of the weight loss was fat and how much was muscle. I have been vegan but the problem I have is getting protein when I can’t tolerate beans and lentils. Purely going on superficial looks, many of the vegan doctors do look pretty frail as they age. Muscle loss is worse for health in your senior years than raised lipids.

[@Magnulus76]

If you can't tolerate beans and lentils you probably have gut dysbiosis. Gojiman has alot of helpful videos on this subject, and is a Vegan nutritionist who has dealt with small intestinal bacterial overgrowth (SIBO) himself. Legumes are extremely healthy foods that shouldn't be avoided if at all possible. Lots of antioxidants. Every Blue Zone population in the world consumes ample amounts of legumes.

[@Magnulus76]

These two diets aren't necessarily mutually incompatible. Right now I find it more practical to eat a more or less plant-based Mediterranean diet that is somewhat lower in fat (25 percent of calories from fat), but not Pritikin or McDougall levels. Going down to 10-15 percent fat requires making everything yourself and completely avoiding processed foods. I use alot of foods from Latin American and the southern US in my meals, as well as foods from southern France. Sometimes I also eat East Asian style foods, such as miso soup, and those tend to be lower in fat. I think long term, we all need to be working on ways we can transition to a more Vegan Macrobiotic or East Asian Vegan diet, with lots of cruciferous vegetables like bok choy, purple sweet potatoes, and calcium-rich tofu (if you eat foods like that, you hardly need fruit in your diet since they are so rich in vitamins), and macroalgae like kombu and alaria. But that shift is harder than even being Vegan itself for many people. BTW, the Predimed study used 4 tbsp of olive oil a day. That's alot of calories. I try to use no more than a teaspoon of olive oil when I cook, and I only lightly spritz vegetables (if I do so at all) with it to go into my air frier, just because olive oil is so calorie dense- you will not lose weight eating tablespoons of any oil every day like that.

[@seitanbeatsyourmeat666]

Listen, I live in Italy and am married to an Italian. Are there skinny people here that eat the Mediterranean “Diet”? (It’s not a diet for them, it’s just their lifestyle and food). Sure. Are there fat MD people? Sure. At the end of the day, if you’re not eating enough fiber (even as a vegan!), you’re gonna have weight issues. They eat olive oil, but not as much as you’d be led to believe. They eat minimal breakfasts, big lunches, small dinners. Snacking is for children after school... they walk and bike a lot (depending on region) and the food is vastly different from north to the south. Foreign food is gaining popularity (like KFC and BBQ/burgers, but also at least here in the north, sushi is HUGE). I’m curious how the foreign food invasion will trend their health over the next few decades, as the traditional food makers die off (women are working outside the home way more. I’m a feminist but trying to work, raise babies, keep a clean home AND make homemade pastas with the traditional vegetables & sauces is leading to pre-prepared crap food. The US is filling the shelves here). I’m willing to bet there are the same westernized diet diseases as we see in the US. I sound the alarm, but they’re not listening... yet

[@Magnulus76]

The "Mediterranean" diet is based on the research of Ancel Keys, who studied the diets of southern Italians, as well as other countries (like Finland, which during the 60's had the highest rate of heart disease in the world). It's a somewhat synthetic diet that's mostly based on macronutrient ratios: low saturated fat, moderate amounts of monosaturated fat.

[@ggerolim]

Calories weren’t restricted but was there a difference in 2 groups in average daily calories?

[@WholePlantChef]

My dad, who is following a whole food plant based diet because I begged him to, sent me this study and said "Seems like vegan is good for weight loss and Mediterranean diet is good for health when I get there". This is because of the blood pressure results. What am I supposed to tell him???? How can someone make excuses for their bad habits so much that THAT is what they take away from this study?

[@heidizee5144]

Kristina I think your question is a great one and hope Dr. Barnard will address it in more detail. I know plenty of people who think the same way your dad does, in fact, my dad would have said the same thing. And I’m curious why there was a blood pressure advantage in the Mediterranean diet over the vegan diet; it leaves a big “?” for a lot of people. I’d love to hear an explanation.

[@WholePlantChef]

Heidi Zee if anything, I would guess that the plant fats from olive oil are helpful with blood pressure. I would use that to evaluate whether a wfpb but with greater intake from whole monounsaturated fat like nuts and avocados would produce the same effect.

[@el3nad3leva]

Dr Vater Longo speaks a lot about the combination between the two and how there is a difference in what you should eat after 65 years of age. He makes researchs on a longevity by big populations of people.

[@janettempest716]

I use flax seed in my coffee and whisk till frothy and a lot of Mediterranean people eat olive oil and are healthy ?

[@radic888]

You should do the same study with just type 2 diabetics.

[@vegahimsa3057]

WFPB means very little outside of academia and it's vague even when the abbreviation is decoded. Why not "whole plant vegan"? It says what it is and means what it says. In the case of this video, LFWFPB is just a scrabble of letters. Spell it out and simplify: "Low fat whole plant vegan" is clear.

[@Hyperion1040]

Please make an episode about Ancel Keys!!!

[@liviu-deacu]

SALT: did you ensure the SAME amount of Na (salt) in both groups? I'm asking this because of the BP results.

[@welcomeback2mychannel]

I think he said the diets were unregulated as to specific foods, just had to fit in the bracket of WFPB, Mediterranean, etc.

[@claremorgan6033]

My husband and i have gone oil free vegan and his body is resoonding really well as a diabetic. Down a hundred points plus in one months time. But his blood pressure remains elevated. Seems as if we should add in a Tablespoon or more of olive oil. He does have weight to lose, so i am keeping that in mind.

[@brad4084]

I refer to myself as “mostly plant based” because even though my wife and I dropped meat on a whim with no transition, we are still having some dairy. Once we have eliminated those foods I will gladly refer to myself as vegan, a label I previously mocked and dismissed.

[@kencalrod4847]

Didn’t Ansel Keyes handpick only like 6 out of the 14 countries he surveyed?? For sure he left out France which was lower on the scale near Italy. How do we explain France in terms of lower heart disease yet higher fat?

[@kuangoseilah8082]

Blood pressure is no joke! This is a ongoing frustration w/the vegan community over the sodium content being added to vegan foods. Sodium intake needs to be emphasized, and drastically lowered if bigger successes are the desired goal. Another challenge to create sodium free great tasting foods for all those innovative cooks who won't replace the salt with sodium chloride, sugar or oil. Thank you for the topic being on the show, it's great to see the details of comparison of Mediterranean and Vegan eating.

[@bh2155]

You are right vegan foods are high in sodium. Even vegan recipes are loaded with salt containing ingredients like soy sauce, veggie broth etc.

[@kuangoseilah8082]

@@bh2155 to high in sodium and added oil. We just have to make it fun to experiment with herbs and spices to help replace the sodium and oil. It's challenging and it's worth it to make food with little or no added salt, oil and sugar. While weaning ourselves off of foods we like that have those ingredients, lol. I gave up animal products and slowly working on the other stuff.

[@MartyFRsfNE]

Aren’t those traditional folks who consumed ONLY 1 or 2 cups of (unsugared) COFFEE or TEA for BREAKFAST doing a legit form of INTERMITTENT FASTING ? Or is there a net downside because the fluids they consume are stimulants ( caffeine ).

[@alainajane23]

Please answer my question next time! Since going WFPB after eating a primarily vegan diet, I’ve been having terrible acid reflux problems, which I never had before. I’ve seen that some research suggests a high carbohydrate diet can lead to increased reflux. Is this true? And how can I continue on a WFPB diet without so much reflux? I am definitely eating higher fiber and higher carb than I was before. It has been about six weeks. Thank you!

[@Anniefawesome]

I think you have to facebook/ tweet them?

[@alainajane23]

@@Anniefawesome Ok thank you!

[@allee3476]

I am not a medical professional by any means, but I am wondering if the sudden proliferation of fiber is causing gas issues due to lack of appropriate gut microbiomes and, perhaps, pressuring your esophageal valve to open and resulting in reflux? I would have eased into high fiber diet to allow for the proliferation of the appropriate gut microbiomes to help break up the fiber. I would also check with a plant based doctor.

[@alianareads134]

This happened to me too (though not right away) and I had to use acid reducers for a little bit, then I found that eating a lot of fat at once would give me reflux, so I'd suggest trying to lower your fat calories to as low as you can get them (if you aren't already doing that) and if it's still a problem after that, then maybe go see a doctor about it

[@alainajane23]

Thanks to all of you for your replies. I’m going to keep trouble shooting. If anyone else has ideas, I welcome your feedback.

[@gigipizzuto4068]

Most insurances won't cover repeat of lipid tests before 6 months.

[@happycook6737]

You can go online and google lipid blood test. Then you can pay a cheaper price and it will include the doctor's order. They resell for Sonora Quest labs and Labcorp. I have saved a ton of money in USA doing this.

[@zoeylovesbts2005]

What are your thoughts on warming up food in the microwave .

[@-plantingseedsofwisdom...]

Dr Greger says microwave is ok

[@happycook6737]

Dr. Barnard said on a previous video the microwave is fine.

[@mariedean4598]

I have always loved my meat and veggies, thats why i really cant be fully vegan, i tried every diet there is and i found one that is so easy to follow yet still so effective which is agoge diet. well, i can say, i just cant cut off my meats

[@jmariefedder6823]

You can physically become a vegan. There is no I can't. You choose not to, you choose to rip apart the environment due to agriculture. Enough grain plus some get fed to cattle that NO ONE in this world needs to starve but people like you who I love meat oh I just can't refuse to wake up. Instead you selfishly groge yourself in a tasty juicy steak. Get woke lady

[@mikemasail823]

I am one who despises the term "went Vegan". Vegan is an ethical stance NOT A DIET. I would far prefer to call it "A Whole food Plant Based diet. No Processed foods and no animal products"

[@-plantingseedsofwisdom...]

I went plant based first for health and then I went vegan for the animals.

[@mikemasail823]

@@-plantingseedsofwisdom... that makes sense.

[@vegahimsa3057]

How about "whole plant vegan"? It's simple and descriptive. "Whole food plant based" is a flexitarian diet.

[@ct5951]

It is a diet. Not everyone who chooses a vegan diet is doing so for moral reasons.

[@mr.ambientsounds1291]

What about Mediterranean that had fish but no dairy or eggs or meat

[@VillageCakeLady]

I’ve been Vegan for 1.5 yrs. I lost 40lbs. Today I’ve gained back 30lbs. Is there specific foods I should avoid as a hypothyroid person?

[@kuangoseilah8082]

Watch Dr. Greger's videos about that

[@VillageCakeLady]

@@kuangoseilah8082 I’ve seen most but I will look again.

[@kuangoseilah8082]

I tried to include the link to the real truth about health video but kept getting unknown error message when i included it.

[@VillageCakeLady]

@@kuangoseilah8082 I will look for it. What I find in many instances, is the avoidance of any direct information pertaining to thyroid disease. With so many (millions & rising) people affected by it, you would think by now there would be a definitive ‘cause’. I guess I’m just tired of fighting with my body:-/

[@lestaylor1305]

If someone had kidney stones ... the doctor recommends not to much leafy greens because of the oxalate in vegetables...........and low iron because of bad periods would a plant base diet suit that person ??

[@soilikasanen]

Check Dr Greger's video about leafy greens and oxalate.

[@sandray7609]

Dr Klaper has a good video on oxalates and iron too

[@sandray7609]

My bad periods resolved going vegan no oil and my iron is perfect now. I had to take pills when I ate animal foods even though I consumed more iron. Dairy was the worst problem for me leading to hormonal issues, iron deficiency. Check out Dr Bernard talks on hormones...your body in balance

[@iloveTRUMP]

I’m not finding it difficult to give up meat and I think dairy is doable but olive oil …for me…is going to take a while!!

[@kandacecarter6826]

I listen to his presentation a few times. And in his study they left it up to the participants to set their diet. This really skews the data. If you make the vegan group eat low fat, and give no guidance to the Mediterranean group of course the latter gained weight. But i wonder if they were on a diet of the same calories if they would have had similar outcomes? I cant help but wonder if the Mediterranean group was eating at Olive Garden on weeknights, and having a whole pizza weekend. The Mediterranean diet is mostly pescatarian and would be 9-10 servings of veggies in a day, with healthy fats. Might I add that French people have some the lowest obesity rates, and they are eating meat.

[@moniqueg868]

Some people say "plant-based" because "vegan" means unhealthy.

[@vegahimsa3057]

They may believe so. Or brainwashed to want to believe so.

[@bingboyify]

i once lost 20 pounds in half a year by eating 2/3 mediterranean meals (mostly chicken & fish, occasionally beef) and 1/3 vegan meals, 3 meals a day, i think thats good enough!

[@Joe-ix6sw]

What meals would you make

[@CFCBluBulb]

Can anyone please help me. I want to move to the vegan diet but the only question I have is about male erections and fertility. Anyone has a reliable data or personal experience that Vegan will also be beneficial for this purpose. Appreciate the help

[@christinebrowne7753]

After practicing a vegan diet for a year my cholesterol went from 230 -265, my HDL went from 65 to 50, my triglycerides went from 140 To 240 and my blood pressure is rising. Super frustrating, now what? I’m choosing to continue this lifestyle but I’m now in the 14 percent range for a heart attack. That’s over the recommended percentage. I’m 62 years old , 5’7 and 132 lbs. My family has huge history of cardiovascular disease. It seems genetic to me. Help

[@bh2155]

I am no expert on Vegan diets but I wonder if you are consuming more processed vegan foods and simple carbs than you realize. . The processed vegan foods are very high in sodium I have noticed that even ingredients used in vegan recipes are high in sodium like veggie broth, soy sauce etc. That might be the reason why your BP is high. The other thing is eating too much pasta, potatoes. bread and baked goods might cause your triglycerides to be high as well.

[@deborahd.vaphidesacupunctu1824]

You may be eating too much coconut oil or too many nuts. Also...soy sauce and certain asian-based dishes contain msg and BP can go thru the roof. finally, ANY processed food is potentially unhealthy...they use bad oils, unfresh products,etc. It's alot of work but you MUST make your food from scratch in most cases. It could save your life.

[@soulovelee_2433]

But what about people who lose weight on keto, they eat lots of meat, dairy, etc

[@bridgetmcgrath3964]

👍

[@paulamoors]

I’m vegan but it’s not my diet, it’s my lifestyle. I don’t eat or wear animal products. Also most all of my bathroom and household products are cruelty free. Is there vegan junk food, oh yeah, do I stay away from it? Yes. I am vegan and whole plant based.

[@vegahimsa3057]

Then "whole plant vegan" explains your diet (and ethics) clearly.

[@vegahimsa3057]

"whole plant based" is euphemism for flexitarian. It didn't say what you think it means nor clarify. You might as well say you're a healthy vegan omnivore.

[@JennyFB1281]

I've been told by many doctors to avoid the vegan diet because it doesn't include enough animal protein, which affects energy levels and metabolism.

[@hannahrl]

This is a huge misconception, and isn't correct. There is a lot to learn, follow the doctors and researchers like Barnard associated with the American College of Lifestyle medicine, get the data - protein is profoundly misunderstood, and the majority of GP docs have no nutritional science knowledge. Dr. Garth Davis (bariatric surgeon, author of Proteinaholic - will explain everything well...) Dr. Kristi Funk (breast surgeon/oncologist), Dr. Michael Greger of NutritionFacts.org, Dr. Will Bulsiewicz and Dr. Angie Sadeghi (gastroenterologists), PCRM docs and researchers, and on and on. After about 10% calories from protein, humans begin to shed excess through our kidneys - this includes athletes (basic exercise science studies show this). Protein from animals at over about 5% total calories starts to promote tumor growth, protein from plants, though still overkill after about 10 - 15% calories, does not promote cancer growth. All whole plant foods contain all essential amino acids, eating a reasonable variety of whole ones supplies ample amino acids. The body breaks all proteins apart during digestion into component amino acids and reassembles them as needed for building/rebuilding. Protein does NOT provide energy (unless the body is forced to break downbody tissues because of being deprived of carbohydrate), carbohydrate stored as glycogen in muscle and liver cells is the human energy source, with stored body fat being the back-up battery. If one doesn't get enough calories overall, or if one eats a diet low in nutrients and fiber (that is, low in fresh produce, whole grains and beans, nuts and seeds), THIS will drain "energy" levels. Protein deficiency is something that is practically never seen, other than perhaps in the context of actual starvation, when no nutrient levels are sufficient. Human breast milk- our ideal food during our quickest period of physical growth - is something like 3% calories from protein, lower than most every other mammal. That's a kind of summary, but you definitely don't have to take any of that from me - see the list above for a starting point.

[@vegahimsa3057]

I think you need to change your doctors.

[@JennyFB1281]

@@vegahimsa3057 One of the main reasons humans were able to evolve a higher level of intelligence is due to the consumption of animal proteins. It made our brains grow, and become much more complex. It also made our bodies stronger and more resilient.

[@vegahimsa3057]

@@JennyFB1281 that's not true. Yet, food diversity helps a species survive. Animal consumption in particular helped humans migrate and survive cold winters.

[@hannahrl]

@@JennyFB1281 This is a widely held misconception. The human brain grew larger than those of our Great Ape cousins almost surely as a result of figuring out fire and cooking starches - the amount of additional energy accessed by roasting a tuber (or the pre-cultivar grains that early Homo sapiens DID eat) is significant compared to eating that stuff raw, and matches up to the approximately 400 - 500 calorie additional daily energy requirement of a human brain compared to another large Primate. Humans also evolved the ability to store fat and enter ketosis - no other primate does this - allowing us to move to colder and more hostile climates (to survive periods of famine or hunger), and while we were able to survive consuming calories from cooked animal flesh - in some regions as the predominant calorie source - this source of nutrition was never preferable for our physiology, as plants are, and we did not experience a physiological evolution into being carnivores or true omnivores (who could live as well off of animal flesh as off of plants). Here is an anthropologist explaining a lot of stuff about human evolution that is important to know (same university at which I studied biological anthropology and paleoanthropology in the early '90s, in fact): kzbin.info/www/bejne/fH-soH6jgtZpmdU . Animal flesh did not cause our brains to grow and become more complex, nor did it make our bodies stronger and more resilient. It's really helpful to learn the realities behind a lot of commonly believed myths about the human animal. Most doctors hold the same misconceptions as most of our population, unless they had additional scholarly training. Back to your first comment: animal (or any type of) protein doesn't provide energy at all, and doesn't affect metabolism other than when consumed in excess (of about 10% total calories), the human body starts sloughing it off through the kidneys - this includes in athletes.

[@katgreen4149]

Muscle mass vs adipose weight loss has not been considered here 🤔

[@hannahrl]

PCRM has other published work on this line of concern. Watch The Game Changers

[@Cinnamon_Shaw]

So how do you go vegan if you're unable to digest beans, very sensitive to grains, and have diabetes?

[@happycook6737]

Consult with an experienced whole foods plant based doctor/nutritionist. Dr. Anthony Kim (McDougal program) might be one to try.

[@MartyFRsfNE]

Any benefits of COCOA/Chocolate? It's vegan. Or should we avoid it like cheese, white “wonder” bread and the plague?

[@soilikasanen]

I know Dr. Barnard doesn't recommend it, but 1-2 pieces of dark (over 70%) vegan chocolate once or twice daily is just fine. And non-sugary, organic raw chocolate chips are healthy - they sure taste healthy, too!

[@-plantingseedsofwisdom...]

I stopped having chocolate because it's high in fat including saturated fat and has added sugar. But I do like to have a spoonful of cocoa powder per day in some warm plant milk. I get my chocolate fix without the bad stuff.

[@Magnulus76]

Use unprocessed cocoa powder and make your own hot chocolate. I use a tablespoon of cocoa in a cup of hot water combined with two lumps of Stevia and a dash of Oatly. As a plus you can put a bit of Ceylon cinnamon in the cocoa and drink it Mexican style. If you can't deal with the bitterness, then you don't really like chocolate.

[@jackiebennett3762]

I lost 73 lbs on a low carb diet. I have maintained my weight loss for years by being vegan. Did not miss dairy or meat. There are so many vegan substitutions. Not sure why people think switching to vegan is hard. It's just no dairy and no meat. Period

[@pamelagraves3931]

So you did low carb and then maintained your weight loss by being vegan.

[@jackiebennett3762]

@@pamelagraves3931 yes. i walk and watch my portions

[@delananicholson3444]

I can eat an entire jar of Kalamata olives.

[@eni3995]

Pro-oil doctors left the chat....

[@thellyshirendal2362]

3:50 I'd rather look at Japan.

[@MassMultiplayer]

Vegan. Done

[@Pusssit]

The dislike are the oil loving people

[@davidthescottishvegan]

Or anti vegans.

[@Pusssit]

@@davidthescottishvegan exactly! It’s like entering a court with a judge who is ready to convict you if you say plant based or vegan 🤷🏻‍♀️

[@odudu6245]

My God will continue to bless and upgrade you Dr Awole on KZbin, for saving the life of my two children from herpes virus...

[@janettempest716]

I mean flax seed oil 🤷‍♀️

[@vegahimsa3057]

It goes rancid rapidly. Why not grind the seeds yourself?

[@bridgetmcgrath3964]

Is alot of rice ok

[@soilikasanen]

Full grain👍

[@dj-fe4ck]

When it comes to rice, white rice is better

[@soilikasanen]

@@dj-fe4ck Less minerals and fiber on white than full grain.

[@dj-fe4ck]

@@soilikasanen if you're already eating plenty of fruits, vegetables, other whole grains and legumes and eat 50-100 or more grams of fiber a day, then it doesn't really make much of a difference if you eat only white instead of brown rice

[@soilikasanen]

@@dj-fe4ck Good for you, if you do so : ) Very few people do, and are therefore low in fiber and iron etc.

[@davidthescottishvegan]

Vegan doesn't just apply to diet because it involves avoiding animal products and services outside of food that involve animal expoiltion so being vegan is a lifestyle but you could be on a plant based diet which is animal products free but not be vegan.

[@vegahimsa3057]

"plant based" is flexitarian, and it explicitly is not vegan. At best veganish. Perhaps you mean "whole plant vegan".

[@vegahimsa3057]

It's not a mistake. Think about the words. "Whole food" includes eggs and carcass. "Plant based" is some portion of plants.

[@amystarobin6765]

I damasking for vegetarian meals on wheels

[@amystarobin6765]

I a. trying to get vegetarian meals on wheels for afternoon and lunch in Madison Wisconsin. I have requested I hope I am finding eligible

[@Libb-oleffub]

How come that many doctors says that fat is not the cause for diabetes where Dr Barnard says it is the cause ?

[@hannahrl]

They haven't read the data.

[@vegahimsa3057]

Either the doctors are unqualified idiots or there's a misunderstanding (by them or patients) between cause and symptom. Hyperglycemia is a SYMPTOM, not the cause of t2 diabetes.

[@happycook6737]

The current theories about diabetes type 1 is the body's own immune system attacks the insulin producing cells because dairy products in susceptible people trigger this reaction. In type 2 diabetes the theory is fat in the diet (which infiltrates the body's muscle cells) impairs the ability of insulin to do it's job in the body so the body makes more and more insulin which wears out the insulin making cells in the pancreas. Another current theory but dealing with cancer, proposes that some cancers develop because there is too much sugar in the blood (due to high sugar diet, excess dietary protein being converted into sugar, etc). The cancer cells use up sugar at a greater rate than regular cells. All of these are theories.

[@jamiemartinez2312]

The weigh that was lost with vegans was in the form of bone density and muscle mass.

[@JennyFB1281]

Weight loss isn't necessarily associated with better overall health.

[@vegahimsa3057]

Not necessarily, but overwelmingly so

[@berthaantoinettamason9207]

I agree. Vegetables don't help put on weight, so they will cause more weight loss automatically. The benefits could be from being skinnier by any diet. We need to know about veganism when it's used for maintaining weight, with some fruits.

[@renatamadicka657]

I'm really sorry but that study that they showed doesn't drink water( how they say in my country). Somebody can be on Vegan diet and gain weight and somebody can be on Mediterranean diet and lose weight.

[@soilikasanen]

They also showed individual results.

[@renatamadicka657]

@@soilikasanen If i consume 2000 on a Vegan diet and only burn 1800 i will gain weight. If i consume 2000 on a Mediterranean diet and burn 2200 i will lose weight. Everything depends about the individual. The better question is what is healthier for us Vegan or Mediterranean diet in the long run. That's it

[@soilikasanen]

@@renatamadicka657 Are you familiar with BROAD -Study? It is Open Access in Pubmed, and also referred by many lecturers on KZbin. Check it out! And of course Dr. Greger´s How Not To Diet -lecture is worth to mention. Furthermore, when thinking what is the healthiest diet, it´s the one that contains least of harmful and most of beneficial foods and substancies for the gut microbiome and endothelial glycocalyx. There´s no endotoxins (LPS), arachinoid acid, cholesterol or Neu5Gc in plant foods. They all (except the last one) are also in fish.

[@renatamadicka657]

@@soilikasanen Yes I heard about it. But I don't think you really understand the point of my comment. Thank you

[@happycook6737]

In English we say, "The study doesn't HOLD water." (Refers to carrying water in a bucket with a hole.) Very amazing your language has a similar expression. I gain weight on a WFPB diet when I eat too much fruit or rice. I can eat pounds and pounds of fruit and platefuls of oil free "fried rice". 😭 I have to add vegetable soup, leafy green salad, 1/2 plate non-starchy veggies, 1/4 plate beans, and 1/4 plate minimally processed starch to stay full and lose weight. I eat 3 pieces fruit a day. If I eat instant oats, bread, whole wheat crackers, etc I get very hungry. Key "filling" starches for me are white and sweet steamed, baked or boiled potato, brown rice, barley, rough cut coarse bulgar, and hot cereals with various grains.

[@Siegbert85]

24:20 "Fat has 9 kcal/g. Carbohydrate has only 4." Ok, but you won't overconsume fat as easily as carbs since it's pretty satiating.

[@vegahimsa3057]

Is that sarcasm? Anyway, that's why "whole plants" are recommended. A large factor is fiber: filling but contains zero calories.

[@Siegbert85]

@@vegahimsa3057 Just saying that that is the kind of calculation that was responsible for "light products" where all they did was exchanging fat for sugar making it all the more fattening despite having less fat and overall calories.

[@vegahimsa3057]

Yes, it's marketing. Saying one thing while ignoring or implying something else. That's why the processed food industry hates distinction by processing. The USDA don't push fruit and veggies, don't recommend eliminating meat and dairy, but rather "choose lean meat and low fat milk". But anyway, sugar and fat are addictive and easily consumed quickly. One can easily eat too much calorie dense foods before experiencing satiation. Fiber fills the belly immediately.

[@pattyk101]

Call me superficial but it's hard for me to take seriously a guy in a pink suit with a man bun. I'll have to work on that.

[@JoshCosford]

There is a lot of fluff in this study. Does nobody ask why the vegan diet results in more weight gain when switching to the Mediterranean diet? Perhaps it's because of the unappealing nature of the vegan diet that subjects lost more weight. It's just not appealing to eat a lot of vegan food. Once they were allowed to eat more satisfying food, they appeared to compensate for their previous deficit with more calories. Also, it's hard for me to respect a study that still claims that "LDL cholesterol" is bad for you. First of all, LDL is a lipoprotein that transports cholesterol after its previous VLDL form has deposited its triglyceride energy throughout the body. LDL is not the villain any more than an ambulance is the villain that shows up to a car accident. The ambulance didn't cause the accident, it just showed up to help. Inflammation, high blood pressure and hyperinsulinemia cause atherosclerosis are which causes heart disease. Cholesterol (as deposited by the LDL ONLY WHEN NEEDED) is there heal the damage. High LDL is meaningless when HDL is high and triglycerides are low. I challenge anyone to show me a study resulting in a cohort experiencing a higher rate of CVD with high LDL while also high in HDL and low in triglycerides.

[@dustinmartinsen2932]

I challenge you to show me a study in which people have both high LDL and high HDL while having low triglycerides, period. In real life, people with high LDL are usually consuming foods high in saturated fat which negatively alters the way cholesterol is processed and retained in the blood by means of LDL, and in that case their triglycerides are rarely low because of their high saturated fat intake and they therefore tend to have an increased risk for cardiovascular disease. That being said, using your (sorry, but) flawed metaphor, high LDL means there are a lot of ambulances circulating in the blood, and they are all holding cholesterol. The phagocytes found within inflamed parts of the arteries eat the excess LDL in the blood causing the cholesterol found within the eaten LDL to be deposited in the form of an atherosclerotic lesion. So no, LDL isn’t some harmless ambulance. It’s a floating bird holding a fish that a sea lion nearby is eyeing. The more birds holding fish for sea lions to steal from, the more fish the sea lions are going to be able to steal and the more fat they get. I agree with you that veganism isn't necessarily healthy, although it depends on the vegan. Vegans place a focus on the immorality and/or unethicality of animal consumption while whole-food, plant-based dieters place a focus on healthy foods, animal products not being one of them. Vegans can have chips, soda, and candy, so veganism isn't really a good representation of how plant-based eating is healthy. This recent study (www.ncbi.nlm.nih.gov/pmc/articles/PMC5914369/) shows that specifically vegans tend to have lower levels of both HDL and LDL, however untouched triglyceride levels, while in this other study (www.mdpi.com/2072-6643/12/1/55/htm) whole food plant-based dieters are low in LDL and triglycerides while being moderately high in HDL and therefore have the most optimal lipid profile for preventing cardiovascular disease, even when compared to vegans. So again and again I keep seeing how the whole-food plant-based diet is superior in every way compared to other diets. One last thing: what do you mean by a deficit? A person eating the vegan or plant-based diet in the right way is receiving the calories and proportions of macro-nutrients and micro-nutrients they need. And because it is the highest possible fiber-containing-diet, it is very filling and satiating while facilitating a low-calorie-dense intake. So yes, people lose weight until adaptive thermogenesis deems their weight to be healthy, but I don't agree there is some sort of "deficit." It's more likely that people switching from a low-calorie-dense vegan or plant-based diet (therefore having a low metabolism from adaptive thermogenesis), to the slightly higher-calorie-dense Mediterranean diet is what is causing the weight gain, or they weren't following the vegan or plant-based diet correctly in the first place. That obviously does not indicate that the vegan or plant-based diet was the unhealthy one in your comparison.

[@DrDGr2]

A third group, carnivore, would have been so interesting....

[@melissacostello3000]

My inner squirrel has been on high alert since November!

[@GoRodent]

I love squirrels

[@spiderjump]

Most people are not willing to give meat up entirely ... they would be willing to eat a lot less meat and eat more whole grains , fruits and veggies If motivated.

[@-plantingseedsofwisdom...]

Umm, I had no problem giving up meat. I think more people would give it up if they knew the truth.

[@sugarfreesheryl9]

Ancel Keys 🙄 His study was very bias and he picked only the results he liked that would prove his theory

[@sld1776]

Keto. Meat-based Keto even more effective.

[@tobisteffen]

Why does the weight loss champion look so ill

[@Sparkling-Cyanide]

So, bottom line ... calories in, calories out. Give up the oil, meat, eggs, and dairy and calorie intake goes down.

[@renatamadicka657]

Not really. You can gain weight if you are overeating the Plant based diet.

[@juliabernard25]

The tall pasta biochemically balance because duckling perplexingly join unto a possible font. lowly, stimulating dill

[@nura111ful]

VEGAN!

[@donnam1832]

Mediterranean is sexy. Vegan is not.

[@-plantingseedsofwisdom...]

Watch the movie, The Game Changers

[@rl9808]

The diet that includes animal products is far better. Plant only not as healthy.

[@dj-fe4ck]

90% plants minimum in calories