Vegan VS Mediterranean: Which diet is better for weight loss?

It might be time for the Mediterranean diet to settle down by the coast. Rising above is the vegan diet. A 2025 report by the Lancet Diabetes and Endocrinology Commission stated that potentially 70% of the American adult population is now considered to have excess fat. The ideal and most natural way to deal with this is by making changes to the diet which has led to the popularity of numerous options in the weight loss market. Mediterranean, vegan, keto and many more suggest including and avoiding certain foods to catalyse the process of weight loss. Till now, the winning contender in the list has been the Mediterranean diet. But now, it seems there's tough competition. Vegan VS Mediterranean: Which diet is better?In a 2025 study published in Frontiers, 62 overweight adults were assigned to follow one of the two diets for 16 weeks without calorie limits. While half ate a Mediterranean diet consisting of fruits, vegetables, legumes, fish, low-fat dairy and extra-virgin olive oil, others followed a low-fat vegan diet that included fruits, vegetables, grains and beans. Later, participants took a four-week break and returned to their usual diets before switching to the opposite eating style for another 16 weeks. By the end of the study researchers found that the vegan diet was more effective for weight loss than the Mediterranean diet. It also had better results for insulin sensitivity, cholesterol levels and positive changes in body composition. Additionally, many foods in the vegan diet were found to stimulate the production of glucagon-like peptide-1. Why a vegan diet?According to Hana Kahleova, lead author of the study and director of clinical research at the Physicians Committee for Responsible Medicine, even when a low-fat vegan diet contains so-called "unhealthy plant-based foods" like refined grains and potatoes, it is better than the Mediterranean diet for weight loss. In the vegan diet, participants ate fewer nuts and oils that are considered "healthful" but ate more refined grains and potatoes which are considered "unhealthful." This led to a higher uPDI score for the diet. uPDI analyses the intake of "unhealthful" plant foods with higher scores signifying a greater consumption of these items and fewer "healthful" choices. Thus, replacing animal products with plant-based foods and reducing the consumption of oil and nuts may be successful strategies for weight loss, as per the study authors. And there's an understandable reason behind this. Plant-based foods are low in calories and energy and high in fibre, thus you can consume a large amount and still stay within your calorie goals. In contrast, nuts are rich in healthy fats, protein and other nutrients and have high energy density, meaning even small portions can exceed the calorie limits. What does a vegan diet include?According to the NHS, a vegan diet is based on plants such as vegetables, grains, nuts and fruits. In order to follow a healthy vegan diet you must:Eat at least 5 portions of a variety of fruit and vegetables every dayInclude potatoes, bread, rice, pasta and other starchy carbohydrates in meals Consume some fortified dairy alternatives such as soya drinks and yogurtsEat beans, pulses and other proteinsEat nuts and seeds every dayAdd unsaturated oils and spreads in small amounts to the dietDrink 6 to 8 cups of fluids per dayFor those looking to pursue weight loss completely through a diet, the vegan diet might be the easier and more fruitful option.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.Get an chance to win ₹5000 Amazon Voucher by taking part in India's Biggest Habit Index! Take the survey here