Is a vegetarian diet good for weight loss
Author bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will answer the query, “Is a vegetarian diet good for weight loss?” and will discuss some tips to lose weight and will discuss some barriers to losing weight on a vegetarian diet.
Is a vegetarian diet good for weight loss?
Yes, a vegetarian diet is good for weight loss. Although research has proved that a vegetarian diet can help us to lose weight, it might be somewhat difficult because a vegetarian diet is all plant-based, means a high carbohydrate diet and contains a lot of refined sugar. So to lose weight with a vegetarian diet a strict calorie control is required to attain its benefits to the fullest.
More than two-thirds (69%) of U.S. adults are overweight or obese [body mass index (BMI) > 25 kg/m2]. Overweight and obesity are associated with a number of chronic diseases, including type 2 diabetes, metabolic syndrome, hypertension, and cardiovascular disease. Even modest weight loss—5% decrease in body weight—has been shown to lower the risk of chronic disease. There is also a growing body of literature examining the use of plant-based diets for weight loss (4).
A prospective matched cohort study of 116 individuals who followed strict vegetarian diets for 3 years showed a 15-kg weight reduction compared to the control group. Another long-term interventional study found a weight reduction of 10 kg at 1 year and 8 kg at 5 years compared to baseline in the group consuming a vegetarian diet, while the control group experienced an increase of 2 kg (1).
Weight loss on a plant-based diet might be challenging.
Vegetarianism may seem like a good method to lose weight, but there are several reasons why this may not be the case.
Not every vegetarian diet follows the health principles that are beneficial, such as consuming whole grains, vegetables, fruits, and legumes. An unhealthy diet (characterized by refined grains, starchy foods, added sugars, low fruits and vegetables) can lead to an increased type 2 diabetes risk of vegetarians (2).
· Overeating and under-consuming protein
Weight gain might occur if you eat more calories than you require. However healthy your vegetarian diet may be, you may still be overeating because of the lack of animal products in your diet. If you don’t eat enough protein, you’re more likely to experience this.
Ghrelin, a hormone that controls appetite, may be reduced by consuming more protein, which may lead to a decrease in total calorie consumption and an increase in weight reduction. Your weight reduction attempts may suffer if you don’t get enough protein in your diet. Vegetarians can meet their protein requirements easily, although it may take some time to adjust to the diet without meat.
However, research studies show that generally, patients on a plant-based diet are not at risk for protein deficiency. Essential amino acids are found in meat, dairy products, and eggs, as well as many plant-based foods, such as quinoa. Essential amino acids can also be obtained by eating certain combinations of plant based foods. Examples include brown rice with beans, and hummus with whole wheat pita. Therefore, a well-balanced, plant-based diet will provide adequate amounts of essential amino acids and prevent protein deficiency (3).
· Overconsumption refined carbohydrate
When following a vegetarian diet, it’s tempting to overindulge in high-carbohydrate foods like bread, pizza, and pasta. Many restaurants and parties offer them as the sole vegetarian option. Refined carbohydrates, on the other hand, tend to be low in fiber and hence less effective in curbing hunger. Consequently, they may cause you to consume an excessive number of calories.
A healthy vegetarian diet should include whole grains, whole legumes and whole fruits, as well as fat sources such as nuts. Healthy vegetarian diets are related to a lower risk of cardiovascular diseases, diabetes type II, lower levels of cholesterol. On the other hand, unhealthy vegetarian diets, which include refined grains and refined sugar, may lead to an increased risk of diabetes type II incidence (2).
In addition, some research shows that refined carbohydrates cause an increase in insulin, a hormone responsible for controlling blood sugar levels. Weight gain may also be a result of this. According to one research that included more than 500,000 participants, increased insulin levels after carb consumption was strongly linked to a bigger BMI (Body Mass Index).
· Overindulging in high-calorie meals
Vegetarians can expect to consume more high-fat plant foods while making the switch to a vegetarian diet. Vegetarian meals commonly include nuts, seeds, and nut butter, as well as avocados, coconut, and almonds. The 9 calories per gram of these foods are more than the 4 calories per gram of proteins and carbohydrates.
Peanut butter, for example, has 191 calories, 148 of which come from fat, in 2 tablespoons (32 grams). In addition, many individuals consume more than the recommended amount of nut butter and other good fats.
On the other hand, vegetarians consume less saturated fats, and replacing these fats with polyunsaturated fatty acids has been shown to be beneficial for diabetes and its comorbidities (2). However, vegetarians are most likely to be deficient in the omega-3 fats. Deficiency in essential fatty acids may manifest as skin, hair, and nail abnormalities. Foods that are good sources of n-3 fats should be emphasized. They include ground flax seeds, flax oil, walnuts, and canola oil (3).
· Vegetarian cuisine that has been processed
As a vegetarian, you may find it difficult to shed pounds if you depend too much on processed meals. Most vegetarian goods include needless additives and other dangerous components, even if they are labeled as such. Veggie burgers, meat alternatives, frozen dinners, baked foods, packaged sweets, and vegan cheese are all examples.
A healthy, plant-based diet aims to maximize consumption of nutrient-dense plant foods while minimizing processed foods, oils, and animal foods. Overly processed, soy-based meat substitutes are often high in isolated soy proteins and other ingredients that may not be as healthy as less processed soy products (ie, tofu, tempeh, and soy milk (3).
With extra sugar and calories, many of these meals are laden with salt and other preservatives, and coloring additives. It might lead to weight gain when consumed in excess. Consumption of foods with high amounts of LDL (bad) cholesterol and/or sodium (high blood pressure) was shown to be associated with an increased risk of obesity.
Recommendations for vegetarians to lose weight
A possible mechanism underlying the effect of vegetarian diets on weight reduction may be the abundant intake of whole grains, fruits, and vegetables. Whole-grain products and vegetables generally have low glycemic index values, and fruits are rich in fiber, antioxidants, phytochemicals, and minerals. Viscous fiber, around 20 to 50 % in whole-grain products, could delay gastric emptying and intestinal absorption. Several prospective studies have reported an inverse association between fiber consumption and weight loss (1). Therefore, in order to lose weight, it is recommended to include a great amount of fiber-rich vegetables in the diet.
Weight reduction on a vegetarian diet may be aided by a variety of methods, including:
· Non-starchy veggies should make about half of your plate. Cutting down on calories and staying full is easier when you eat a diet rich in high-fiber vegetables like broccoli, cauliflower, zucchini, leafy greens, and mushrooms.
· Every meal and snack should include some kind of protein. Beans, nuts, seeds, lentils, eggs, dairy products, and soy meals are all high-protein vegetarian options (such as tempeh, tofu, and edamame).
· Choosing complex carbohydrates. Whole grains, starchy vegetables, fruits, and legumes are among the foods that contribute to feelings of satiety.
· Portion control for high-calorie meals. To keep yourself from overindulging in nuts, seeds, and healthy fats, pair them with low-calorie items.
· Relying mostly on natural foods. Whole fruits and vegetables, for example, do not include any needless additives.
· Reducing the amount of highly processed foods in your diet. Foods like meat substitutes and frozen meals are likely to be laden with toxic additives, more salt, and added sugar.
It is possible to lose weight on a healthy vegetarian diet that prioritizes whole plant meals and excludes refined carbohydrates and highly processed foods. However, don’t overlook the importance of sleep, water, and exercise in the weight reduction process.
Other FAQs about Vegetarian that you may be interested in.
How is vegetarian cheese made?
How is vegetarian chicken made?
Is Dymatize iso 100 vegetarian?
Conclusion
In this brief guide, we answered the query, “Is a vegetarian diet good for weight loss?” and discussed some tips to lose weight and discussed some barriers to losing weight on a vegetarian diet.
References
- Huang, RY., Huang, CC., Hu, F.B. et al. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. J GEN INTERN MED, 2016, 31, 109–116.
- Olfert, Melissa D., and Rachel A. Wattick. Vegetarian diets and the risk of diabetes. Curr diab rep, 2018, 18, 1-6.
- Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J, 2013, 17, 61-66.
- Turner-McGrievy G, Mandes T, Crimarco A. A plant-based diet for overweight and obesity prevention and treatment. J Geriatr Cardiol. 2017, 14, 369-374.
