Why a plant-based diet might be your best New Year’s resolution

As the New Year begins, nearly half of U.S. adults are planning to start a new diet, according to a recent survey by the Physicians Committee for Responsible Medicine and Morning Consult.

However, fewer than 1 in 10 of those individuals are considering a plant-based or vegan diet, despite strong evidence showing it is one of the most effective ways to lose weight and improve health.

The survey, conducted in December with 2,174 participants, revealed that 40% of respondents aim to cut calories, while 26% plan to follow low-carbohydrate diets like keto, Atkins, or South Beach.

Only 7% said they would try a plant-based diet, even though it has been shown to help with weight loss, reduce disease risk, save money, and benefit the environment.

Dr. Roxanne Becker, a physician with the Physicians Committee, explains why plant-based eating stands out. “Counting calories can be time-consuming and may lead to an unhealthy relationship with food for some people,” she says.

“Low-carbohydrate diets, on the other hand, often come with side effects. In contrast, plant-based diets promote weight loss naturally without the need for strict calorie counting. This is because plant foods are lower in calorie density and higher in fiber, which makes you feel full.”

The Science Behind Plant-Based Diets

Several studies demonstrate the effectiveness of plant-based diets for weight loss and overall health:

The BROAD Study (2017): In New Zealand, obese or overweight participants aged 35 to 70 followed a whole-food, plant-based diet for six months. On average, they lost 26.6 pounds and reduced their body mass index (BMI) by 4.4 points. These results were largely maintained after one year, while the control group saw no significant weight loss.
The GEICO Study (2013): Among 292 employees with type 2 diabetes, those on a low-fat vegan diet for 18 weeks lost an average of 9.5 pounds. They also significantly reduced their LDL cholesterol and hemoglobin A1c levels, a key marker of blood sugar control in diabetes.
Physicians Committee Study (2018): Overweight participants who followed a plant-based diet for 16 weeks lost an average of 14.3 pounds, while those in a control group saw no significant changes.

These findings highlight that plant-based diets are not only effective for weight loss but also come with additional health benefits, such as reducing the risk of heart disease, hypertension, high cholesterol, and certain types of cancer.

Unlike many popular diets, plant-based eating does not require calorie restriction, making it a sustainable choice.

Barriers to Trying a Plant-Based Diet

Despite its benefits, few people choose to adopt plant-based eating, and Dr. Becker believes one reason is uncertainty about how to get started.

Transitioning to a plant-based diet might feel overwhelming without clear guidance. Simple steps, such as focusing on fruits, vegetables, whole grains, and legumes, can make the process easier.

Additionally, Dr. Becker emphasizes that plant-based diets are cost-effective and environmentally friendly. “They save money and are best for the planet,” she says, highlighting another reason they are worth considering.

A Holistic Approach to Health

While many focus on calorie counting or trendy low-carb diets, research shows that a plant-based approach offers long-term benefits. Not only does it support weight loss, but it also reduces the risk of chronic diseases, saves money, and contributes to a healthier planet.

For those unsure where to begin, starting small—like incorporating more fruits and vegetables into meals—can make the transition smoother.

This New Year, choosing a plant-based diet could be one of the most impactful resolutions for improving health and well-being.

If you care about nutrition, please read studies that vitamin D can help reduce inflammation, and vitamin K may lower your heart disease risk by a third.

For more information about nutrition, please see recent studies about foods that could sharp your brain, and results showing cooking food in this way may raise your risk of blindness.