Vegan Intermittent Fasting: Should You Try This Approach?

Intermittent fasting is a popular eating pattern that can be combined with a vegan diet to potentially boost the benefits of both ways of eating. Intermittent fasting focuses on when you eat, rather than what you eat, and involves eating within a set time window each day or week, and fasting for the remainder of the time. There are several different approaches to intermittent fasting, including the 16:8 method, the 5:2 method, the eat-stop-eat method, and the alternate-day fasting method.

Combining a vegan diet with intermittent fasting may provide a range of health benefits, such as lower blood sugar and cholesterol levels, a lower risk of cancer and heart disease, and increased longevity. However, this approach requires careful planning to ensure nutritional needs are met, and it may not be suitable for everyone.

The benefits of intermittent fasting on a vegan diet

Intermittent fasting is a weight-loss method that involves fasting for certain periods of the day or week. During these periods, you either eat very little or nothing at all. There are several methods of intermittent fasting, including:

• 5:2: Eat normally for five days and restrict your calorie intake to 500-600 for the remaining two days.
• 16:8: Eat during an 8-hour window and fast for the remaining 16 hours.
• Eat-Stop-Eat: Avoid eating for a 24-hour period one or two times a week.
• Alternate-Day Fasting: Eat 500 calories every other day and eat normally on the other days.

The Benefits

Weight Loss

Intermittent fasting can help you lose weight. This is because you are consuming fewer calories overall. However, there may be more to it than that. Some experts believe that it has to do with the restricted eating times, which affect your hormones and facilitate significant body changes.

Improved Mood and Focus

Although you may be a little irritable at first, the effects of intermittent fasting tend to improve your mood and focus over time. This is because it boosts the production of BDNF, a protein in your brain linked to improved mood and cognition, by 50-400%.

Reduced Risk of Diseases

There is evidence to suggest that intermittent fasting could help reduce the risk of various diseases, including cancer, neurological disorders, and disorders of the circadian rhythm.

Increased Energy and Endurance

Intermittent fasting boosts mitochondrial biogenesis, meaning that your cells create more mitochondria, which give your body's cells more energy.

Increased Lifespan

Research from Harvard University suggests that intermittent fasting could increase your lifespan.

Improved Performance at the Gym

Intermittent fasting boosts growth hormones by as much as 500%, which can improve your performance at the gym.

Develops Better Eating Habits

Intermittent fasting forces you to plan your meals and make conscious food choices, which can help you develop healthier eating habits.

The risks of combining a vegan diet with intermittent fasting

Combining a vegan diet with intermittent fasting can be beneficial for health and weight loss, but there are some risks to be aware of.

Firstly, it can be challenging to meet your nutritional needs when combining these two diets. A vegan diet is naturally lower in certain nutrients, such as vitamin B12, iodine, iron, calcium, zinc, selenium, and omega-3s. Intermittent fasting further restricts the number of meals and snacks you can eat, making it more difficult to get enough of these essential nutrients. This can lead to malnutrition and negatively impact your mood and overall health.

Secondly, vitamin B12 deficiency is a particular concern for vegans, as this vitamin is mostly found in animal products. A deficiency in vitamin B12 can lead to serious health issues such as megaloblastic anemia and neurological disorders. While there are some plant-based sources of vitamin B12, supplementation is often recommended for vegans following an intermittent fasting protocol.

Thirdly, iron deficiency is another risk when combining these diets. Iron is essential for transporting oxygen in the blood and preventing anemia. Vegan sources of iron are not as easily absorbed as animal sources, so careful planning is needed to ensure adequate intake.

Additionally, long periods of fasting may lead to binge eating when the fast is broken. This can be a concern for those prone to disordered eating or who have a history of eating disorders. It is important to monitor your behaviour and seek professional help if you notice any signs of binge eating disorder.

Finally, some research suggests that women's hormones may be particularly affected by intermittent fasting. Some women report losing their periods during IF, so it is important to monitor your menstrual cycle and seek medical advice if you notice any irregularities.

In conclusion, while combining a vegan diet with intermittent fasting can be a healthy choice for some people, it is not suitable for everyone. It is important to seek guidance from a registered dietitian or healthcare professional to ensure that your nutritional needs are being met and that you are not at risk of developing any deficiencies or health issues.

How to start intermittent fasting on a vegan diet

Intermittent fasting is a popular eating pattern that involves cycling between periods of eating and fasting. It can be successfully done alongside a vegan diet and may provide a range of health benefits, including lower blood sugar and cholesterol levels, improved brain function, and a reduced risk of cancer and heart disease.

Understand the basics of intermittent fasting

Intermittent fasting focuses more on when to eat rather than what to eat. There are several popular intermittent fasting protocols, including:

• The 16/8 method: This involves fasting for 16 hours and eating for 8 hours each day.
• The Eat-Stop-Eat method: This involves fasting for 24 hours once or twice per week.
• The 5:2 diet: This involves eating 500-600 calories on two non-consecutive days and eating normally for the remaining five days.

Plan your meals

Intermittent fasting on a vegan diet requires careful planning to ensure you meet your nutritional needs. Focus on including a variety of whole, minimally processed plant foods in your diet, such as:

• Fruits and vegetables, especially colourful ones.
• Beans, legumes, nuts, and seeds.
• Whole grains such as quinoa, amaranth, brown rice, rye, and oats.
• Healthy fats like extra-virgin olive oil and avocados.

Choose the right intermittent fasting protocol for you

Consider your lifestyle, work, and leisure habits when choosing an intermittent fasting protocol. If you're new to intermittent fasting, it's recommended to start with a less restrictive approach, such as a 12-hour fasting window or the 5:2 diet with one calorie-restricted day per week.

Start slowly and set a review date

You don't have to jump into intermittent fasting all at once. Start with a less restrictive eating window or a smaller number of fasting days per week and gradually increase the intensity. Set a review date a few weeks or months in the future to evaluate how the diet is working for you.

Consider taking supplements

A well-planned vegan diet may require supplements to meet all your nutrient needs. At a minimum, consider taking a vitamin B12 supplement. You may also need additional supplements like vitamin D, iodine, iron, calcium, zinc, selenium, and omega-3s, depending on your individual needs.

Remember to always consult with a healthcare professional or a registered dietitian before starting any new diet, especially if you have any pre-existing health conditions.

Who should try vegan intermittent fasting?

Vegan intermittent fasting can be a great way to lose weight and improve your health. However, it is not for everyone, and there are some important considerations to keep in mind before starting this type of diet. Here are some factors to help you decide if vegan intermittent fasting is right for you:

Vegans wanting to lose weight and tone up

Vegan intermittent fasting can be an effective way to lose weight and improve body composition. Studies have shown that individuals following a plant-based diet tend to have a lower BMI and better weight management than those consuming animal-based diets. Additionally, vegan diets have been linked to reduced caloric density, improved gut microbiome, and increased insulin sensitivity, all of which can contribute to weight loss.

Vegans wanting to improve their gym performance

Intermittent fasting has been shown to boost growth hormones by up to 500%, which can enhance your performance during training sessions. This makes it an attractive option for vegans looking to improve their gym results.

Vegans wanting to develop healthier eating habits

Vegan intermittent fasting requires careful planning and conscious food choices to ensure adequate nutrition. This process can help you develop healthier eating habits and a more mindful approach to your diet.

However, it is important to note that vegan intermittent fasting may not be suitable for everyone. It is recommended that pregnant or breastfeeding mothers, diabetic patients, and individuals with a history of chronic diseases or eating disorders avoid intermittent fasting. Additionally, those with a tendency to become "hangry" (angry when hungry) or who struggle with obsessive food thoughts may find this diet challenging.

Before starting any new diet, it is always advisable to consult with a healthcare professional to ensure it is safe and appropriate for your individual needs and health status.

Who should not try intermittent fasting?

Intermittent fasting is not suitable for everyone. It is not recommended for people with certain medical conditions or those in specific life stages.

Pregnant or breastfeeding women should not try intermittent fasting. This is because fasting can be dangerous for both the mother and the baby. It may also be difficult for new mothers to get the necessary nutrients while fasting.

People with type 1 diabetes who take insulin should also avoid intermittent fasting. This is because there is a risk of unsafe hypoglycaemia during the fasting period.

Additionally, individuals with a history of eating disorders should not attempt intermittent fasting, as it may trigger unhealthy behaviours and thoughts.

Fasting is also not recommended for children and teens under 18. This is because they are still growing and developing, and their bodies require adequate nutrition.

Lastly, those who take medications for blood pressure or heart disease should be cautious about intermittent fasting, as it may lead to electrolyte abnormalities. It is crucial to consult a healthcare professional before starting any new diet, especially if you have any health concerns or conditions.

Frequently asked questions