When embarking on a lifestyle transformation and seeking out the best diet for weight loss and muscle gain, you will typically see diets like the Ketogenic diet, Paleo diet, and other low-carb diets.  But a recent study shows that a low-fat plant-based diet is superior to the high fat, low-carb diets in both weight loss and muscle gain.

Some may find this surprising because we commonly associate muscle gain with high-protein diets.  Protein builds muscle, right?  Well according to a recent study, the high-fat animal protein-based diets may not bring the results you are looking for.

20 adults were enrolled in a research study where they spent 28 days at the NIH in Bethesda. They were fed two different diets: one was the Keto diet, heavy on animal protein and the other was a low-fat plant-based diet with lots of carbs. They spent two weeks on each diet, then switched.

In this study, they could eat as much as they wanted. They were given plenty of food and told to just eat whatever they felt like, without trying to lose weight or change their eating habits.

The individuals in this study ate around 700 fewer calories per day when they were on the low-fat compared to the keto diet.  This was likely due to the caloric density of a high-fat versus a low-fat diet.

Ironically during the first week on each diet, the participants lost more weight on the keto diet.  However, this weight was measured to be mostly water weight and muscle.  On the low-fat diet, participants lost more fat.  Maybe there is something to the saying “The fat you eat is the fat you wear.”

Other studies show those on a plant-based diet tend to be thinner and can eat a lot more food and still lose weight.  This is due to the lower caloric density of plant foods.

Many people when looking at a plant-based diet ask the question “where do you get your protein?”  This comes from old conditioning touting the only valid source of protein is in animal products, which simply is not true.  There is protein in most plant foods and the protein quality and quantity is more than adequate for our needs.  The Meat and Dairy industries are at the forefront of pushing up the daily requirements for protein where people believe meat is the only way to meet these requirements.

If you eat a well-balanced plant-based diet with plenty of fruits, vegetables, nuts, seeds, legumes and whole grains, you will have more than adequate protein and nutrients in your diet.

Plant-based diets are also very tasty.  There is no skimping on flavor and enjoyment.  You simply need to learn how to prepare your food using your favorite spices, flavors, and textures.

So if you are looking to lose weight and gain muscle, why not try a low-fat, plant-based-diet?  You will love the results.

Need help getting started on a low-fat, plant-based-diet?  Check out my coaching program or get my weight loss coaching guide.