When it comes to obesity, the role that our diet plays is of utmost importance. Various interventions and dietary measures can be easily found online to manage obesity or excessive weight. One such trend that we often see is swapping out a non vegetarian diet with a vegetarian or a vegan diet. However, is it really as healthy for dealing with obesity as a lot of online experts claim it to be?
A study published in the Journal of Geriatric Cardiology concluded those who consume plant based diets tend to have a lower Body Mass Index compared to those who eat Non-vegetarian meals. Moreover, they recommended plant based diets as effective measures for weight loss. However, can such findings be generalised? To understand this, the OnlyMyHealth team spoke to Dr Rajiv Kovil, Head of Diabetology , Zandra Healthcare and Co-founder of Rang De Neela initiative.
Non Vegetarian Diet Vs Plant Based Diet For Weight Loss
“When it comes to managing your weight it is the overall calories which matter and have to be restricted your overall calorie intake is the key to weight loss. Following diet fats is not going to help at all that is why there is no truth to the fact that are non vegetarian diet is bad for people dealing with obesity as compared to a vegetarian diet.”
“So, portion control is the key to weight loss, whether you like the food or you don’t (11:06) like the food. Portion control should be the main principle when it comes to dietary restriction and measures for dealing with obesity.”
One claim that people make when vouching for a vegan or vegetarian diet over a non vegetarian diet for weight management, is the excess quantity of fibre that you will end up consuming. According to this study, fiber makes your body work extra hard to digest it.
“Even with a vegetarian diet, what matters in the end is how much of it you end up eating. If you normally have two chapatis and you end up having two or three chapatis, your total carb content will be higher. Fiber or no fiber, the amount of starch, carbohydrates, and calories dictate your weight.”
Also Read: Link Between Obesity and Mental Health in Children
Importance Of Portion Control
Dr Kovil recommended “Have half of what you usually eat” – If you are fond of having one pack of chips, have just half of it. If you feel like having it again, do not reach for your pack again but have carrot sticks instead. If you still feel hungry, keep a fruit handy. In this way try to replace all cooked food with raw fruits and vegetables. Cooked food takes longer to digest while raw fruits and veggies contain more of fibre which keeps you feeling full for longer.
“When we have a higher fibre food, it passes down our gut slowly, helping us achieve satiety earlier. That is why we tell people to eat slowly because when you eat slowly, certain hormones are released from your stomach which gives us satiety. So, if you have refined food and eat fast, you do not get that feeling of satiety and you end up eating more,” he added.
It is essential to address the root cause of obesity by promoting healthy eating, indulging in regular physical activity, creating a supporting environment for those struggling with poor food habits and weight issues, and consulting a healthcare professional in case the cause of obesity is an underlying health issue. This is essential for reducing the burden of obesity-related NCDs and improving public health outcomes globally.