A study conducted by a group of scientists from the Institute of Experimental and Clinical Medicine in Prague has shown that people who consume a vegetarian diet are nearly twice as successful in losing weight as those following regular diets that include reduced caloric intake but still contain meat and dairy products. The difference was significant. We are talking about 6.2 kg versus 3.2 kg of weight lost over a period of four months. And this was achieved without strenuous workouts or miraculous pills, but simply through the right choice of food.
But beware – that's not all!
What was different in this study?
First, let's look at who participated. Scientists selected 74 people with type 2 diabetes – a form of diabetes often associated with an unhealthy lifestyle, excess weight, and inadequate diet. These people were divided into two groups. One group followed a vegetarian diet, while the other followed the traditional antidiabetic diet recommended by the European Association for the Study of Diabetes.
Both groups consumed about 500 calories less per day than they typically expended. This means that weight loss was intentional, but the diets between the groups were quite different. The vegetarian diet consisted mainly of vegetables, legumes, whole grains, fruits, and nuts, with limited animal products – at most, one cup of yogurt per day. In simpler terms – almost no meat, no salami, sausages, or fatty cheese.
The other group followed guidelines for diabetics, which included lean meats, fish, dairy products, but in moderate amounts.
Muscle fat – the silent enemy of your metabolism
The most interesting part of the study was not just the weight loss, but the impact of the diet on what is known as muscle fat. This is not the fat we see with our eyes – like around the belly or hips – but the fat that hides in muscles. And this fat is extremely important, as it directly affects your metabolism.
When the muscle is surrounded by fat, its efficiency in using sugar from the blood decreases. In other words – more fat in the muscles means a greater chance of insulin resistance, which leads to blood sugar issues, excess weight, fatigue, and later on, type 2 diabetes.
Researchers, using magnetic resonance imaging (an advanced imaging method similar to X-ray but without radiation), found that this internal muscle fat significantly decreased in the vegetarian group, while it hardly changed in the other group. This means that metabolism in the vegetarian group not only improved but also rejuvenated – as muscles could once again respond normally to insulin.
Why does plant-based food work better?
Folk medicine has believed for centuries that plant-based food cleanses the body and restores energy. Today, we have solid scientific evidence to support these claims. For example:
- Legumes (such as beans, lentils, chickpeas) are high in fiber, which regulates digestion and controls blood sugar. One cup of lentils contains about 15 grams of fiber, which is half of an adult's daily fiber needs.
- Whole grains (such as oats, barley, spelt) contain complex carbohydrates that break down slowly, preventing sudden spikes in blood sugar.
- Leafy green vegetables (such as spinach, kale, chard) are rich in magnesium, which helps in insulin regulation. A study from 2010 published in the British Medical Journal showed that daily consumption of leafy green vegetables reduces the risk of diabetes by 14%.
- Nuts (especially walnuts and almonds) contain healthy fats that satiate and help regulate appetite. According to the Harvard School of Public Health, people who eat a small handful of nuts daily are on average 2-3 kilograms lighter than those who do not.
What does this study tell us about life and health?
It is interesting to note that traditional folk wisdom often captures the essence before it is confirmed by science. When grandmothers said: Eat vegetables to be healthy as a fiddle! – they were more than right.
A vegetarian diet does not mean just giving up meat, but it means making room for quality, whole, nutrient-rich food that nourishes our bodies and cleanses them. Reducing muscle fat means that the body starts using energy more efficiently, resulting in more energy, less fatigue, better sleep, and less craving for sweets.
Dr. Hana Kahleova, the lead researcher, emphasized that the study results are an important discovery not only for diabetics but for anyone looking to lose weight in a healthy and sustainable way. We would add – this is important for everyone looking to live a long, vital, and harmonious life with nature.
What can you do today?
If reading this article sparks a desire in you to at least slightly change your dietary habits, then perhaps now is the right moment. You don't have to become a 100% vegetarian overnight. Simply replacing a meat-based meal with a well-prepared vegetable dish a few times a week, like a rich bean and buckwheat stew or roasted vegetables with olive oil and seeds, is enough.
Your body will thank you. And maybe in a few weeks, you'll notice that you wake up easier, have more energy, and have even shed a few kilograms – without painstaking starvation.
A fact that says it all
In Slovenia, according to the National Institute of Public Health (NIJZ) data from 2023, about 22% of adults are overweight. Type 2 diabetes affects over 135,000 Slovenians. Most of these cases could, according to the estimates of the World Health Organization (WHO), be prevented with a healthier diet and more exercise.
A vegetarian diet is not a passing trend. It is a way of life that you can incorporate into your daily routine with a little willpower – and give yourself something that cannot be bought: better health and a longer life.
