Vegan Keto Weight Loss: How Fast Can You Go?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been celebrated as the holy grail of weight loss. The diet works by putting your body in a state of ketosis, where it burns fat for fuel instead of glucose. The keto diet is notoriously tough to maintain, requiring a lot of planning, meal prep, and thinking ahead. The vegan keto diet is even more restrictive, excluding all animal-based foods and focusing on plant-based sources of healthy fats. While there is limited research on the effects of the vegan keto diet, both vegan and ketogenic diets have been linked to benefits like weight loss and a reduced risk of heart disease and diabetes. The rate of weight loss on a keto diet depends on several factors, including your health situation, body composition, exercise and eating habits, and individual fat adaptation period. On average, people can expect to lose 1-3 pounds per week on a keto diet, with more significant weight loss in the initial stages due to water loss. Combining the keto diet with intermittent fasting can also help speed up weight loss.

Combining vegan keto with intermittent fasting

Benefits of Combining Vegan Keto with Intermittent Fasting

The main benefit of combining vegan keto with intermittent fasting is the potential for accelerated weight loss. Intermittent fasting can help your body reach ketosis faster, which is a metabolic state where your body burns fat for fuel instead of glucose. By restricting your eating to an 8-hour window and fasting for the remaining 16 hours, you can enhance the effects of the ketogenic diet and intensify the production of ketones in the blood. This combination may lead to increased fat loss and can be especially beneficial for those looking to shed pounds quickly.

Sample Meal Plans

Creating meal plans that adhere to both vegan keto and intermittent fasting guidelines can be challenging. Here are two sample schedules proposed by Aja Gyimah, MHSc, RD:

12-hour eating window and 12-hour overnight fast:

• 7 a.m.: Breakfast stuffed peppers with cheese
• 10 a.m.: 4 ounces of plain Greek yogurt with ½ cup of berries
• 12 p.m.: Tuna salad-stuffed avocado boats (tuna salad with peppers, celery, and mayo spooned into two avocado halves)
• 3 p.m.: Sliced, raw vegetables and 2 tablespoons of tzatziki
• 5:30 p.m.: Steak, cauliflower rice, and roasted vegetables
• 7 p.m.: 1-2 cups of popcorn

10-hour eating window and 14-hour fast:

• 8 a.m.: Scrambled eggs with feta cheese, sliced avocado, and a salad with pepitas, peppers, and ½ cup of raspberries
• 12 p.m.: Roasted chicken, collard greens, sliced cucumber, and celery with 1 tablespoon of hummus
• 2 p.m.: Handful of assorted nuts and ½ cup of mixed berries
• 6 p.m.: 4-6 ounces of salmon, roasted asparagus, cauliflower rice

Potential Drawbacks and Side Effects

While combining vegan keto with intermittent fasting may enhance weight loss, it also comes with potential drawbacks and side effects. The level of restriction required can be challenging to sustain and may not be suitable for everyone. Some people may find it difficult to adhere to such a narrow way of eating, especially when trying to maintain a social life and flexibility in their schedule. Additionally, combining these approaches may lead to experiencing the side effects of both diets, such as nausea, constipation, hair loss, and increased hunger.

It is important to note that this combination may not be suitable for everyone. Pregnant or breastfeeding women, individuals with a history of disordered eating, and those with certain health conditions such as type 1 diabetes, should consult with a healthcare professional before attempting this combination.

Recommendations

If you are considering combining vegan keto with intermittent fasting, it is recommended to start slowly and ease into it. Begin with a more manageable IF schedule, such as a 12- or 14-hour eating window, and gradually work your way up to longer fasts. Additionally, staying hydrated is crucial, so make sure to drink plenty of water throughout the day.

While this combination may enhance weight loss, it is not necessary to follow both simultaneously. You can experiment with both approaches separately or together to determine what works best for your lifestyle and health goals. Remember to consult your healthcare provider before making any significant dietary changes.

High-fibre foods

A vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods. It can be challenging to ensure you're getting enough fibre on a keto diet, as many high-fibre foods are also high in carbs. However, there are plenty of tasty vegan options that are both low in carbs and high in fibre. Here are some suggestions for high-fibre foods to include in your vegan keto diet:

Avocados

Technically a fruit, avocados are an excellent source of healthy fats and fibre, as well as folate, potassium, and vitamins K and C. Half a large avocado provides 7 grams of fibre and only 2 grams of net carbs. They are very versatile and can be added to salads, omelettes, or guacamole.

Broccoli

Broccoli is a cruciferous vegetable and a good source of fibre, as well as vitamins C and K. One cup of chopped, cooked broccoli contains 5 grams of fibre and 6 grams of net carbs. It's delicious sauteed in butter or roasted in olive oil.

Blackberries and Raspberries

Berries are usually too high in carbs for a keto diet, but blackberries and raspberries can be enjoyed in small amounts. They are also rich in fibre, with 6.5 grams of fibre and 5 grams of net carbs per two-thirds cup of raspberries, and 5 grams of fibre and 5 grams of net carbs for the same serving of blackberries. They make a simple yet elegant dessert when served with fresh cream.

Chia Seeds

Chia seeds are an excellent source of fibre, with 10 grams of fibre and 2 grams of net carbs in just 2 tablespoons. They form a gel when combined with liquid, and can be used as an egg replacement or thickener in sauces and jellies.

Macadamia Nuts

Macadamia nuts are a favourite among keto enthusiasts, as they are low in carbs and may help lower LDL cholesterol. They are also a good source of fibre, with 9 grams of fibre and 5 grams of net carbs per three-quarter cup. They make a delicious and portable snack.

Spinach and Other Leafy Greens

Spinach, kale, and other leafy greens are staples of most low-carb diets. They are rich in nutrients and may help increase feelings of fullness. Half a cup of cooked spinach provides 4 grams of fibre and only 1 gram of net carbs. Other options include collard greens, mustard greens, and kale.

Brussels Sprouts

Brussels sprouts are another member of the cruciferous vegetable family, and they are rich in vitamin C. One cup of roasted Brussels sprouts contains 4 grams of fibre and 7 grams of net carbs. They are especially tasty when roasted or pan-fried with butter or olive oil.

Artichokes

Artichokes are delicious grilled or baked and are an excellent source of fibre. A medium-sized fresh artichoke provides 6 grams of fibre and 6 grams of net carbs. Canned artichoke hearts are also a good option, with 4 grams of fibre and 5 grams of net carbs per cup.

Hazelnuts

Hazelnuts are a nutritious nut that may improve some heart health markers. They are a great high-fibre choice, with 10 grams of fibre and 7 grams of net carbs per three-quarter cup. They can be enjoyed as a snack or added to sweet or savoury recipes.

Green Beans

Green beans are technically legumes, but they are much lower in carbs than most other legumes. They are a good source of fibre, with 3.5 grams of fibre and 3.5 grams of net carbs per cup of cooked green beans. They are traditionally served as a side dish, but they are quite versatile and can be used in a variety of recipes.

Pecans

Pecans have a buttery taste and delicate texture, and they are among the lowest-carb nuts. They are also a good source of fibre, with nearly 10 grams of fibre and 4 grams of net carbs per three-quarters cup. They can be enjoyed alone, sprinkled on a salad, or used in sweet or savoury recipes.

Coconut

Coconut is a tasty tropical fruit that is high in healthy fats and low in carbs. Dried, unsweetened coconut is quite high in fibre, with 7 grams of fibre and 3 grams of net carbs per half cup. It makes a great snack and can also be added to plain Greek yogurt.

Flaxseed

Flaxseed is often used in low-carb baking and is a good source of fibre, with 4 grams of fibre and 0.2 grams of net carbs per 2 tablespoons. However, it is recommended to limit your intake to a maximum of 2 tablespoons per day.

Psyllium Husk

Psyllium husk is well known for its laxative properties and is often used in low-carb baking. It is extremely high in fibre, with 8 grams of fibre and less than 1 gram of net carbs per tablespoon. It is important to mix it with plenty of water when taking it as a supplement.

The importance of exercise

Exercise is an integral part of any weight loss journey, and it is no different when it comes to the vegan keto diet. While adjusting your diet and reducing your calorie intake are crucial steps, incorporating regular physical activity can significantly enhance your results and overall health. Here's why exercise is essential:

Breaking Weight Loss Plateaus:

During your weight loss journey, you may reach plateaus where your progress stalls, and the numbers on the scale refuse to budge. Exercise can be a powerful tool to overcome these frustrating periods. By increasing your daily physical activity, you can create a larger calorie deficit, prompting your body to tap into stored fat for energy, and boosting your weight loss. This can be especially effective when combined with a well-planned vegan keto diet, as the body will already be in a fat-burning state due to ketosis.

Accelerating Initial Weight Loss:

In the initial stages of your vegan keto diet, exercise can help accelerate your weight loss. When you first adopt the diet, your body will release a significant amount of water weight, which can result in rapid weight loss during the first week. By exercising regularly, you can complement this initial water weight loss with actual fat loss. This two-pronged approach will not only lead to faster results but also ensure that the weight you're losing is primarily from fat stores rather than water.

Improving Overall Health:

Exercise provides a myriad of health benefits that extend beyond weight loss. It can help lower your risk of developing chronic diseases, such as heart disease, type 2 diabetes, and certain cancers. Additionally, regular physical activity can improve your energy levels, enhance your mood, and contribute to better mental health. By incorporating exercise into your vegan keto lifestyle, you're not just focusing on weight loss; you're investing in your long-term health and well-being.

Building Muscle:

While the vegan keto diet is effective for weight loss, it's important to ensure that the weight you're losing is primarily from body fat rather than muscle. Exercise, particularly strength training and resistance exercises, can help preserve and build muscle mass. By incorporating weight training into your routine, you'll not only improve your physical strength but also increase your metabolic rate, as muscle tissue is metabolically active and requires more calories to maintain.

Long-Term Sustainability:

The vegan keto diet is quite restrictive, and it can be challenging to maintain over the long term. Exercise can help address this challenge by providing a more sustainable approach to weight loss and maintenance. By focusing on a combination of diet and physical activity, you're more likely to achieve lasting results. Additionally, exercise promotes a healthy relationship with food and your body, helping you develop a positive mindset that extends beyond the scale and into other aspects of your life.

In conclusion, exercise is a crucial component of the vegan keto weight loss approach. It helps accelerate fat loss, break through plateaus, improve your overall health, build muscle, and promote long-term sustainability. By incorporating a variety of exercises into your routine, you'll not only achieve your weight loss goals but also enhance your quality of life and overall well-being.

Calorie intake

The number of calories you consume on a vegan keto diet will depend on your specific goals and body. It is important to ensure you are eating enough calories to meet your energy needs, but not so many that you hinder your weight loss progress.

As a general rule, a safe calorie deficit for weight loss is 500 to 1000 calories less than your usual calorie intake. This will result in a loss of about one to two pounds per week.

To calculate your calorie needs on a vegan keto diet, you can use an online keto calculator. This will help you determine the number of grams of carbs, proteins, and fats you should be consuming each day to reach and maintain ketosis.

Once you have determined your calorie and macronutrient goals, it is important to track your food intake to ensure you are staying within your targets. There are many apps and websites that can help you with this, such as MyFitnessPal or Cronometer.

It is also important to remember that not all calories are created equal. On a vegan keto diet, it is crucial to focus on whole, unprocessed foods and avoid highly processed vegan foods. This will ensure you are getting adequate nutrition while also supporting your weight loss goals.

In terms of what to eat on a vegan keto diet, focus on high-fat, plant-based foods such as coconut products, avocados, nuts, seeds, and vegan protein sources like tofu and tempeh.

• 25 grams of carbs (from deeply coloured, fibre-rich veggies)
• 90 grams of protein (from tofu, nuts, and keto shakes)
• 150 grams of fat (from avocados, nuts, and oils)

Remember, it is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as vegan keto. They can help ensure that your diet is safe and appropriate for your individual needs.

Weight loss timeline

First Week

During the first week of the keto diet, people often experience a rapid drop in weight, which can be anywhere from a few pounds to as much as 10. This is because lowering your carb intake leads to a loss of water weight, not fat. This is a sign that your body is entering ketosis, or fat-burning mode.

Short- and Medium-Term:

After the first week or two, weight loss will usually happen at a steadier pace of around one to two pounds per week. This is also the time when your body switches from burning carbs to burning fat.

Long-Term:

As you get closer to your goal weight, weight loss will slow down. This is because as your weight decreases, your total daily caloric needs also decrease, so you'll need to adjust your diet and exercise routines to continue losing weight.

Overall Timeline:

The amount of weight loss on the keto diet varies depending on how long you stick to it, how much weight you have to lose, and your health condition. People tend to lose the most fat during the first 2-3 months, although you can continue losing weight as long as you follow the diet.

One study found that obese patients lost 30 pounds after 2 months on the keto diet, and over 88% of patients lost more than 10% of their initial weight. Another study found that obese patients weighing 101 kg dropped 22 pounds after 8 weeks, and continued to lose weight over the next several months.

It's important to note that the keto diet may not be suitable for everyone, including those with type 1 diabetes, women who are pregnant or breastfeeding, athletes, or those with eating disorders or a history of disordered eating. It's always recommended to consult with a doctor or qualified health professional before starting any new diet.

Frequently asked questions