When it comes to diet debates, few topics spark as much discussion as vegan versus meat-inclusive lifestyles. To explore the effects of these two dietary approaches, identical twins Hugo and Ross Turner embarked on a fascinating 12-week experiment. Conducted in partnership with King’s College London and documented by the BBC in 2021, their journey aimed to uncover how a vegan diet and a meat-based diet impact the body when followed under similar conditions.
Let’s dive into their findings and explore how these diets influenced their energy levels, fitness, and overall health.
The Experiment: Vegan vs. Meat-Based Diets
To ensure the study was as controlled as possible, both Hugo and Ross consumed the same number of daily calories and adhered to an identical gym routine. This eliminated other variables, allowing the focus to remain on the dietary differences.
- Hugo followed a strictly plant-based diet, eliminating all animal products such as meat, dairy, and fish.
- Ross maintained a meat-inclusive diet, eating animal products alongside other foods.
Over the course of 12 weeks, the brothers underwent regular health check-ups to monitor changes in weight, body composition, gut health, and energy levels.
Hugo’s Experience with a Vegan Diet
Hugo’s transition to a vegan diet wasn’t without challenges. As a self-proclaimed cheese lover, he initially struggled with cravings for dairy and meat. However, he quickly adapted by incorporating fruits, nuts, and wholesome plant-based alternatives into his meals.
Key Observations:
- Steady Energy Levels:
Hugo reported consistent energy throughout the day. He attributed this to the unprocessed, nutrient-dense foods he was eating, which helped regulate his blood sugar levels. - Weight Loss and Improved Cholesterol:
Hugo saw his cholesterol levels drop significantly and noticed a reduction in body fat. His weight decreased from 185 pounds to 181 pounds, and his body fat percentage dropped from 13% to 12%. - Gut Bacteria Diversity Declined:
Surprisingly, Hugo experienced a decrease in gut bacteria diversity. This finding was unexpected since plant-based diets are often praised for promoting gut health. Reduced diversity in gut bacteria can make individuals more susceptible to illness.
Ross’s Experience with a Meat-Based Diet
Ross, on the other hand, stuck to his usual meat-and-dairy-inclusive diet. While he enjoyed the variety of flavors and protein sources, his journey wasn’t entirely smooth either.
Key Observations:
- Fluctuating Energy Levels:
Ross found that his energy levels were less consistent compared to Hugo’s. While he sometimes felt bursts of energy, he also experienced noticeable energy lulls. - Muscle Gain and Weight Increase:
Ross gained 10 pounds during the study, bringing his weight up from 185 pounds to 189 pounds. This included an increase in body fat from 13% to 15%, but he also gained lean muscle mass. - Processed Food Awareness:
Watching Hugo’s diet made Ross reflect on the processed foods he was consuming. This realization sparked a newfound appreciation for wholesome, plant-based meals, even though he wasn’t following a vegan diet.
There wasn’t a ‘huge difference’. (BBC)
The Results: A Close Comparison
While the experiment didn’t produce groundbreaking differences, it highlighted key contrasts in how the two diets impacted Hugo and Ross’s bodies.
- Weight and Body Composition:
- Hugo lost weight and reduced body fat, while Ross gained weight, including both muscle and fat.
- Cholesterol Levels:
- Hugo experienced a significant drop in cholesterol, which could lower his risk of cardiovascular disease.
- Gut Health:
- Ross maintained consistent gut bacteria diversity, whereas Hugo’s diversity dropped, potentially increasing his susceptibility to illnesses.
- Energy Levels:
- Hugo enjoyed steady energy throughout the day, while Ross experienced highs and lows.
What Does This Mean for Diet Choices?
The Turner twins’ experiment highlights that both vegan and meat-based diets can have pros and cons, depending on individual goals and needs.
- For Weight Loss and Cholesterol Management:
Hugo’s vegan diet proved effective in lowering cholesterol and reducing body fat, making it a viable choice for individuals looking to improve heart health and shed excess weight. - For Muscle Gain:
Ross’s meat-based diet, combined with strength training, helped him gain lean muscle. This approach may be more suitable for those aiming to build muscle mass. - For Gut Health:
The decline in Hugo’s gut bacteria diversity raises questions about the importance of balancing a plant-based diet with gut-friendly foods, such as fermented products or prebiotic fibers.
The Role of Processed Foods
One notable takeaway from the study was Ross’s realization about processed foods. Hugo’s plant-based meals, made from whole and natural ingredients, contrasted sharply with the processed options often included in Ross’s diet.
This serves as a reminder that diet quality matters as much as the diet type. Whether vegan or meat-inclusive, focusing on whole, minimally processed foods can enhance the nutritional value of any meal plan.
Tips for a Balanced Diet
Regardless of dietary preferences, there are steps everyone can take to optimize their health:
- Incorporate Variety:
A diverse diet supports gut health and ensures you get a wide range of nutrients. - Prioritize Whole Foods:
Avoid heavily processed options in favor of fresh fruits, vegetables, lean proteins, and whole grains. - Supplement as Needed:
Vegans may benefit from supplements like B12, iron, and omega-3s, while meat-eaters should watch their saturated fat intake. - Stay Active:
A consistent exercise routine complements any diet and supports overall health. - Listen to Your Body:
Pay attention to how different foods make you feel. Everyone’s nutritional needs are unique, and it’s important to tailor your diet to your lifestyle and goals.
A Study That Sparks Reflection
The Turner twins’ experiment didn’t prove that one diet is universally better than the other, but it highlighted the nuances of dietary choices. Both vegan and meat-based diets can be healthy when approached thoughtfully, and individual results may vary based on factors like genetics, activity levels, and food quality.
For Hugo and Ross, the journey wasn’t just about food—it was about understanding their bodies, learning from each other, and embracing the challenges that come with exploring new lifestyles.
In the end, whether you’re team plant-based or team omnivore, the key takeaway is this: a balanced, mindful approach to eating can pave the way to better health—no matter which side of the dietary debate you’re on.
