Less Meat, More Beans – How to Lose Weight Successfully

A partial reduction in red meat in favor of beans and legumes could help with weight loss and improve cholesterol levels, according to a new study from Finland. In the study, 102 men were divided into two groups: one group consumed 760 grams of red and processed meat per week, while the other reduced their consumption to 200 grams and replaced it with bean-based meals. Although the bean group consumed slightly more calories overall, they lost an average of around 1 kilogram – more than three times as much as the meat group, which lost less than 0.5 kilograms. Waist circumference also decreased in the bean group, while there was no change in the meat group. Significant differences were also observed in cholesterol levels: total and LDL ("bad") cholesterol decreased in the bean eaters, while they increased in the meat group. Researchers suspect that the higher fiber content and healthier fats in legumes play a central role. They promote a feeling of fullness and replace saturated fats found in meat. The men found the switch to be easily achievable – another indication that noticeable health improvements can be achieved without counting calories. Although the study was short-term and pointed out potential nutrient gaps such as with Vitamin B12 and iodine, it demonstrates that replacing meat with beans can bring noticeable health benefits within a few weeks.