Think losing weight on a diet of all-you-can-eat is the substance of infomercials? Think again.
Obese subjects placed on a vegetarian diet excluding meat and animal products, but not limited calories - lost more weight than a control group that followed a low calorie diet low in cholesterol, a study in collaboration with the George Washington University and Georgetown University.
The edge of vegetables: approximately 13 lbs lost over 14 weeks for those who are vegetarian diet, compared to 8 pounds for the control group.
More recently, the same researchers looked at 87 studies on vegetarian diets or vegan, finding that high-fiber, high water content, low vegetarian or vegetarian diets in fat - without counting calories in itself - was responsible for the loss of weight. In fact, the overweight people who "went vegan" lost about a pound a week, regardless additional lifestyle changes made.
Other research has shown that vegetarian women weigh less. After evaluating the data of diet and health of 56,000 Swedish women, researchers at Tufts University have found meat eaters were more likely to be overweight compared to their peers vegetarians: 40 percent of carnivores, compared to 25 percent of vegetarians and 29 percent of flexitarians, or semi-vegetarians (those who avoid meat, but eat fish and eggs).
If a thinner face is not enough interest to go green, how about a longer life? A study published in the American Journal of Clinical Nutrition found that a low meat intake was associated with an increase of 3.6 years of life expectancy.
Yet another reason to minimize the meat and creates more space for vegetable protein on your plate: A recent analysis of the Mayo Clinic data of nearly 30,000 postmenopausal women found a risk 30 percent lower for heart disease including they ate more grains vegetable protein and nuts instead of carbohydrates or proteins of animal origin.
A large-scale analysis of eating habits and the risk of prostate cancer found that animal products such as meat and dairy products were the risk factors most important, while consumption of fruits and vegetables had the protective benefit.
processed meat may be the least healthy of all, according to a study by the University of Hawaii and University of Southern California, they found those who ate the most processed meat had a 67 percent higher risk likely to develop pancreatic cancer. Diets high in red meat and pork meat increased the risk by 50 percent.
If you're like most Americans, the problem is not getting enough protein and simple carbohydrates; your challenge (and the possibility of health) is to increase the consumption of fruits, vegetables and legumes.
Small changes can make a big difference. Add more fruit to your cereal (try frozen for convenience and freshness of the berries). Make a banana or a fruit cup for your morning snack.
It has a soup made of vegetables with your lunch and, research suggests, also end up eating less. The same goes for dinner: Start with a salad and consume fewer calories and more nutrients.
