8 July 2025
Going vegan could help shed more pounds than following the Mediterranean diet, scientists have claimed.
Cutting down on meat & dairy
Researchers found that ditching meat and dairy completely led to greater weight loss over 16 weeks, with participants on a low-fat vegan plan dropping an average of 13lbs (6kg).
The new study compared the plant-based diet with the Mediterranean, famously considered one of the best for long-term health thanks to its focus on lean meats, olive oil and plenty of fresh veg.
But in this head-to-head trial, vegans came out lighter.
Lead author Hana Kahleova said: “Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain.”
She added: “But replacing animal products with plant-based foods like leafy greens, berries, and legumes can help promote weight loss and create a healthy gut microbiome.”
The study, published in Frontiers in Nutrition, involved 62 overweight adults who were randomly assigned to follow either a Mediterranean or low-fat vegan diet.
Researchers found that people’s acid load – the amount of acid the body produces from food – dropped on the vegan diet, but showed no real change on the Mediterranean one. This matters because too much acid in the body has been linked to inflammation and weight gain.
The researchers explained: “Alkaline diets have been associated with several health benefits, including weight loss, improved insulin sensitivity, and lower blood pressure.”
Top alkaline, weight-friendly vegan foods to try:
1. Spinach
2. Kale
3. Broccoli
4. Avocados
5. Berries
6. Apples
7. Bananas
8. Chickpeas
9. Lentils
10. Quinoa
11. Sweet potatoes
12. Almonds
13. Tofu
14. Cucumber
15. Bell peppers