Vegan diet beats Ozempic for rapid weight loss

Going vegan might help you shed excess weight faster than Ozempic, according to new scientific findings. Researchers say switching to a low-fat plant-based diet can move the needle quickly for those struggling with their numbers. People who ditched meat and fish lost 5.9kg or 13lb in just four months. That is a stone gone in half the time it takes some injectable drugs to work.

Trials show that those using semaglutide lose an average of 6.9kg over nine months. Some studies on these injections suggest an even slower pace, with patients shedding only 10lb across seven months. Three million Britons currently use these blockbuster jabs like Ozempic and Wegovy to manage their health. The new research comes from US scientists who tracked 224 overweight adults for the trial.

Most participants in the study were women averaging around 54 years old. They split into two groups, with half adopting plant-based eating habits while others kept their original diets. Those on the vegan plan could eat unlimited fruit, vegetables, grains, and legumes like chickpeas or beans. However, they had to avoid meat, fish, dairy products, and eggs entirely.

After sixteen weeks, vegetable intake rose by roughly 150g, equaling half a head of broccoli. Fruit consumption jumped by about 80g, the weight of a medium apple. Legume consumption nearly tripled while plant-based meat alternatives more than doubled in popularity. The daily calorie count dropped by around a quarter or 500 calories total. This shift resulted in significant weight loss for the group.

The researchers wrote to the journal JAMA Network Open stating this intervention may be an effective treatment for overweight adults. They noted that routine changes brought results of almost a stone lost without heavy medication. A secondary analysis revealed why meat-heavy diets pack on pounds so easily. Those foods are simply much more energy-dense than their plant-based counterparts.

The study suggests regulations or government directives pushing for dietary shifts could have real impacts on public health outcomes. Communities might see faster weight loss if low-fat options become the standard rather than an alternative. The risk here involves relying too heavily on drugs when food choices alone can drive change. Experts reveal downsides to vegan diets that readers should consider before making such a leap.

New research reveals that switching to a plant-based meal plan means eating less fuel without trying. The volunteers ate roughly the same weight of food as before when meats were part of their routine. Yet they burned close to 500 fewer daily calories than those sticking with meat, dairy, fish and eggs. In real terms, daily intake dropped from 1,834 calories down to 1,343 calories – a fall of more than a quarter.

A team from universities including the University of Utah explained why this happens. Plant-based foods are high in water and fibre while staying low in fat. This increases food volume without raising energy content proportionally. The result is a stronger feeling of fullness that naturally reduces how much people eat. No strict calorie counting was needed to achieve these results.

Beyond weight loss, the study found other metabolic wins for those on the vegan diet. Blood sugar levels stayed more stable over time. Fat built up less in the liver and muscles compared to meat-eaters. The body also burned extra calories just digesting the food itself. Researchers noted that changing what you eat can meaningfully influence how your body regulates energy intake. This mechanism helps explain the significant weight loss seen on a low-fat vegan diet.

Of course, scientists did point out some limitations in their work. They relied on patients self-reporting exactly which foods they consumed each day. Volunteers also joined the study freely, so these people might not represent the wider population accurately. Still, around 3.5 million people across the UK currently follow a plant-based diet. Experts agree this eating plan offers clear health benefits. Separate studies show vegans are less likely to suffer from heart disease, diabetes and cancer than meat eaters.

However, some voices warn that veganism can trigger harmful vitamin deficiencies if not managed carefully. Chief amongst these risks is a lack of vitamin B12. This nutrient is crucial for healthy blood vessels and brain function yet it does not appear in plant-based foods like fruits, vegetables or grains. Instead, vitamin B12 lives primarily inside meat, fish, milk and eggs. The NHS advises that vegans take a daily vitamin B12 supplement to stay safe.

Dr Julian Owen, a consultant trauma and orthopaedic surgeon at Addenbrooke's Hospital, previously told the Daily Mail about the stakes. 'This is a vitamin that is fundamental to the function of the human body,' he said. 'It is almost entirely absent from a vegan diet.' Without taking supplements, problems start appearing after six months of going vegan. People can begin experiencing neurological symptoms such as anxiety, depression and even psychosis – all signs of Vitamin B12 deficiency. The risk is real for communities adopting these diets without proper planning.