Keto Vs. Vegan: Which Diet Helps You Lose More Weight?

The ketogenic (keto) and vegan diets are two popular weight loss plans that stand at opposite ends of the food strategy spectrum. While the keto diet is high in fat and low in carbs, the vegan diet is plant-based and eliminates all animal products. Both diets have been linked to weight loss, but which one helps you lose more weight?

The keto diet aims to put your body in a state of ketosis, where it uses fat instead of carbohydrates for energy. This is achieved by minimising carb intake and increasing fat consumption. On the other hand, the vegan diet has no restrictions on calories or macronutrients and focuses on plant-based foods, eliminating animal products.

Experts say that both diets can lead to weight loss, but the key factor is sustainability. The keto diet may result in rapid weight loss initially, but it can be challenging to maintain due to its restrictive nature. The vegan diet, while not solely focused on weight loss, can also lead to weight loss, especially when combined with other lifestyle habits such as stress management and regular activity.

Ultimately, the most successful diet is one that is sustainable and tailored to individual preferences, lifestyle, and degree of motivation.

Weight loss results

The keto and vegan diets are two popular weight loss plans that stand at opposite ends of the food strategy spectrum. While both diets can lead to weight loss, there are several factors to consider when determining which diet may yield better or more sustainable results.

Initial Weight Loss

Those who follow a keto diet typically experience weight loss, and fast, especially if they were eating a diet high in refined carbohydrates before. This is because the keto diet restricts carbohydrates, causing the body to enter a state of ketosis and burn through its fat reserves. The high-fat content of the keto diet also helps minimise cravings, making people feel fuller for longer and thus cutting down how much they eat in a day.

On the other hand, a vegan diet is often low in fat, protein and overall calories, so people may feel like they can eat more volume-wise while still losing weight. Research shows that vegans tend to have a lower body mass index (BMI) and lower cholesterol numbers than non-vegans.

Long-Term Sustainability

While the keto diet may yield faster initial weight loss results, the vegan diet may be more sustainable long-term. One study showed that compliance with a keto diet dropped by 42% over 12 months, with those who stuck to it for a year losing the same amount of weight as low-fat dieters over that period.

The vegan diet may be easier to stick to because it is not as restrictive as keto. The keto diet is notoriously tough to maintain, requiring a lot of planning, meal prep and thinking ahead. It is also linked with several nutrient deficiencies, providing adequate amounts of only 12 out of the 27 vitamins and minerals the body needs.

Overall Health Benefits

The vegan diet has the advantage when it comes to overall health benefits. It is typically high in fibre, magnesium, folic acid, vitamins C and E, iron and antioxidants, and phytochemicals, which are linked to lower cholesterol, lower incidence of stroke and lower risk of mortality from stroke and heart disease.

In contrast, the keto diet may lead to an increase in "bad" LDL cholesterol due to the high consumption of animal products. It is also lacking in many plant-based foods associated with longevity and reduced risk of cancer, such as fruits, vegetables, whole grains and beans.

Best Diet for Weight Loss?

Experts say that the best diet is the one you can stick to. The keto diet may yield faster initial weight loss, but this may not last unless the diet is sustained long-term, which can be challenging due to its restrictive nature. The vegan diet, on the other hand, may be easier to stick to and has the added benefit of providing various health benefits and reducing the risk of certain diseases. Ultimately, the best diet for weight loss will depend on individual preferences, lifestyle and food choices.

Sustainability

When it comes to choosing a diet, it's important to consider not just the short-term benefits but also the long-term sustainability. Can you stick to this way of eating for the long haul?

The keto diet is notoriously tough to maintain. It requires a lot of planning, meal prep, and thinking ahead. People can also experience gastrointestinal issues, which can be challenging to deal with and may cause some to quit the diet before seeing any results.

On the other hand, a vegan diet may be more sustainable in the long term. However, it also requires a significant shift in eating habits and can be overwhelming, especially for those who are used to eating a lot of meat, dairy, and eggs.

Ultimately, the decision to go keto or vegan depends on your individual preferences, lifestyle, and goals. Both diets can be challenging to stick to, but if you can find a way to make it work for you, they can be effective for weight loss.

Making It Work

• Keto: Be prepared for the planning and meal prep required. Work with a dietitian to ensure you're getting all the necessary nutrients and to avoid potential deficiencies.
• Vegan: Consider a gradual transition. Start by reducing your meat, dairy, and egg intake and incorporating more plant-based meals into your diet. This can make the change feel less overwhelming and help you stick to it in the long run.

Combining Approaches

Some people choose to combine keto and vegan approaches, following a vegan keto diet. This can be extremely challenging, as it restricts many foods, and the number of vegan keto-approved options is limited. It requires careful planning to ensure you're getting adequate nutrition.

However, for those who can stick to it, a vegan keto diet can be highly effective for weight loss, as it combines the fat-burning state of ketosis with the health and environmental benefits of a plant-based diet.

Health benefits

Keto Diet

The keto diet is a high-fat, low-carb diet that can put your body into a metabolic state called ketosis, where it burns fat instead of carbohydrates for energy. This can lead to rapid weight loss, especially for those who previously consumed a lot of refined carbohydrates. The keto diet is also associated with reduced cravings and improved satiety, which can contribute to weight loss. However, it is important to note that the keto diet may lead to a greater loss of lean muscle mass, which can affect your weight loss abilities in the future.

Vegan Diet

A vegan diet, on the other hand, is a plant-based diet that eliminates all animal products, including meat, dairy, eggs, and other animal-derived foods. This diet is often associated with a lower body mass index (BMI) and lower cholesterol levels. Vegans tend to consume a greater variety of vitamins, minerals, and nutrients, and have a lower average calorie intake than non-vegans. Research has shown that a vegan diet can lead to a reduction in the risk of chronic diseases, including heart disease, certain types of cancer, and type 2 diabetes. Additionally, a vegan diet is typically high in fiber, which can contribute to weight loss by increasing satiety and reducing cravings.

Comparison

Both the keto and vegan diets have been linked to weight loss, but they differ in their approaches and long-term sustainability. The keto diet may lead to faster initial weight loss, but it can be challenging to maintain due to its restrictive nature. On the other hand, the vegan diet offers a more sustainable approach to weight loss, as it is often adopted as a long-term lifestyle change. It provides a variety of health benefits beyond weight loss, including reduced risk of chronic diseases and improved nutrient intake.

Combining Keto and Vegan

It is possible to combine the keto and vegan approaches, but it can be very challenging due to the limited food options available. Vegans going keto would need to rely on low-carb, high-protein plant foods and plant-based sources of fat. While this combination may accelerate weight loss, it is important to carefully plan meals to ensure adequate nutrient intake.

In conclusion, both the keto and vegan diets offer health benefits, but they differ in their approaches and sustainability. The keto diet may provide faster initial weight loss, while the vegan diet offers a more sustainable approach with additional health benefits beyond weight loss. Combining the two can be challenging but may provide accelerated weight loss results. Ultimately, the best diet is the one that is sustainable and aligns with your individual needs, preferences, and lifestyle.

Nutritional deficiencies

The keto diet is high in fat and low in carbohydrates. It can be difficult to get enough protein on the keto diet without also consuming too many carbohydrates or too much saturated fat. The diet can be low in fibre, and it can be hard to get enough of some vitamins and minerals, including selenium, magnesium, phosphorus, and vitamins B and C. The diet can also be low in calcium, which, along with a high consumption of animal products, can lead to an increased risk of osteoporosis.

Vegans can be deficient in omega-3s, specifically EPA and DHA, which are important for heart, eye, and brain health. They can also be deficient in vitamin B12, vitamin D, iron, zinc, calcium, and iodine. Iron is not as readily absorbed from plants as it is from meat, and vegans can also struggle to get enough protein.

Both diets can be low in whole foods, which can lead to deficiencies in a range of vitamins and minerals.

Food choices

The keto and vegan diets are polar opposites in terms of food strategy. The keto diet is high-fat, low-carb, and moderate-protein. It emphasises rich sources of fat like dairy products and avocados, while excluding many vegetables, fruits, grains, and sugars. In contrast, the vegan diet is plant-based and eliminates all animal products, including meat, seafood, poultry, eggs, and dairy. It is typically high in whole carbohydrates, fibre, vitamins, minerals, and other nutrients.

Keto Diet Food Choices

The keto diet involves getting about 60 to 75% of your calories from fat, 15 to 30% from protein, and only 5 to 10% from carbs. This means eating lots of meat, fish, seafood, eggs, cheese, nuts, and saturated fats like butter, coconut oil, and olive oil. It also means avoiding most fruits, grains (including bread and pasta), legumes, and anything with added sugar.

Vegan Diet Food Choices

A vegan diet includes plant-based foods like fruits, vegetables, legumes, grains, nuts, and seeds. It is typically low in fat and high in whole carbohydrates. Vegans need to be careful to get enough protein, as plant-based proteins usually contain less per serving than animal products. Good vegan protein sources include beans, legumes, tofu, whole grains, nuts, and seeds.

Weight Loss and Food Choices

Both the keto and vegan diets can lead to weight loss, but the results may depend on what you were eating before. If you were consuming a lot of carbs, shifting to a keto diet can result in rapid weight loss as your body enters ketosis and burns fat for energy. Similarly, if you were eating a lot of meat and dairy, switching to a vegan diet can also lead to weight loss.

Research suggests that the keto diet may lead to more weight loss in the short term, but the vegan diet may be more sustainable for long-term weight loss. A study found that participants on a vegan diet lost about 9 pounds over a year, while those on keto diets often experience a drop in pounds on the scale initially, but this may not translate to more body fat loss.

Additionally, the vegan diet is typically more nutrient-dense and lower in calories, which can contribute to weight loss. The high fibre content in plant-based diets also promotes a feeling of fullness, leading to fewer cravings and smaller portions.

Frequently asked questions