Different (Vegan) Diets and which one is the best
In this blog post, we'll discuss different vegan diets such as vegan keto, fruitarian, raw, high carb, low carb, and intermittent fasting. Although these diets have gained popularity, they often come with potential risks and downsides. We'll explain what each diet entails, why it may not be the best option, and provide suggestions for how to create a healthy and balanced vegan diet. Our goal is to help you make informed decisions about your diet and discover a sustainable way to eat that works for you.
1. Keto (Vegan) Diet
What is a Ketogenic diet?
A ketogenic diet is a low-carb eating plan, similar to the Atkins diet, which focuses on consuming more calories from protein and fat and fewer calories from carbohydrates. The goal is to limit the consumption of easily digestible carbs such as sugar, soda, pastries, and white bread.
How does a Ketogenic diet work?
When your carbohydrate intake is reduced to less than 50 grams per day, your body will eventually deplete its primary energy source, blood sugar. Typically, this process takes around 3 to 4 days. After this, your body begins to break down protein and fat for energy instead, leading to weight loss. This metabolic state is known as ketosis.
Is it possible to follow a vegan ketogenic diet? The answer is yes, and here's how you can do it:
Limit your daily carb intake to less than 35g.
Include plenty of low-carb vegetables in your diet, such as mushrooms, spinach, kale, and broccoli.
Make sure 70% of your calorie intake comes from plant-based fats, such as nuts, seeds, oils, and coconut.
25% of your calories should come from plant-based protein sources, such as tofu.
You are not allowed to eat:
Grains – wheat, corn, rice, cereal, etc.
Legumes — lentils, black beans, peas, etc.
Sugar – honey, agave, maple syrup, etc.
Fruit – apples, bananas, oranges, etc.
Tubers – potato, yams, etc.
Why I don’t recommend a Keto (Vegan) Diet:
1. Unsustainable:
The ketogenic diet is only meant for short-term use and is not a viable long-term lifestyle. Once you stop, there is a high risk of gaining back the lost weight.
2. Keto Flu:
When following the ketogenic diet, your body switches to using ketones and fats for fuel, which can cause flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are due in part to dehydration and electrolyte imbalances that occur during the adjustment to ketosis.
3. Digestive Issues & Gut Bacteria Changes:
It may be challenging to meet your daily fiber needs when following the ketogenic diet, leading to digestive issues. Additionally, fiber feeds the beneficial bacteria in your gut, which is essential for having a healthy gut. A healthy gut may help boost immunity, improve mental health, and decrease inflammation.
4. Nutrient Deficiencies:
The ketogenic diet may cause nutrient deficiencies since it restricts several food groups, including fruits, grains, and legumes.
5. Low Blood Sugar
The ketogenic diet can cause low blood sugar levels, which can be detrimental to hormonal health. As women, we need carbohydrates to feel good and maintain good health.
In summary, while the ketogenic diet may lead to rapid weight loss, it may not be sustainable in the long term and may cause various health issues. As such, it may not be recommended for everyone, especially women who need carbohydrates for optimal health.
2. Intermittent Fasting
Intermittent Fasting is an eating pattern that involves cycling between periods of eating and fasting. This approach doesn't focus on what to eat, but rather when to eat. There are various intermittent fasting methods, all of which involve dividing the day or week into eating and fasting periods.
As most people already fast while they sleep, extending the fast a little longer is simple. For example, you can skip breakfast and have your first meal at noon, and your last meal at 8 pm.
This way, you'll technically be fasting for 16 hours each day and limiting your eating to an 8-hour window. The 16/8 method is the most common form of intermittent fasting.
While intermittent fasting can be beneficial for some people, it may not be recommended for women due to several reasons:
Women's bodies may not respond to intermittent fasting in the same way as men. In hunter-gatherer societies, women's metabolisms would slow down to conserve energy and store fat during periods of scarcity to survive potential long-term famine. Therefore, intermittent fasting may not work well for women's bodies.
Studies have shown that intermittent fasting may cause blood sugar imbalances, particularly in individuals with blood sugar issues. Sara Gottfried, the author of The Hormone Reset Diet, advises people with blood sugar issues to avoid intermittent fasting.
Most of the studies on intermittent fasting have been done on men, so it is unclear how women's bodies would react to this eating pattern.
Fasting can increase cortisol levels, which can lead to increased fat storage. Prolonged high levels of cortisol due to stress can also result in adrenal fatigue.
According to Alisa Vitti, the author of In the Flow, a safe fasting period for women is a 12-hour window daily.
Therefore, while intermittent fasting may work well for some individuals, women should be cautious and consider their individual circumstances before trying this eating pattern.
3. High Carb Low Fat Vegan Diet
The high carb low fat vegan diet is a type of plant-based diet that emphasizes the consumption of starchy, high-carbohydrate foods such as pasta, rice, and potatoes. This eating pattern aims to achieve a specific macronutrient ratio with 80% of calories coming from carbohydrates and the remaining 10% from protein and fat each. To attain this ratio, followers must limit their intake of high-fat and high-protein foods.
This is the foods to focus on:
Grains like oats, rice, pasta, millet, bread
Root vegetables like potatoes, sweet potatoes, beets
Fruit such as bananas, apples, mangoes, pineapple or dates
Legumes such as black beans, chickpeas, lentils or peas
While carbohydrates are an important source of energy for the body, consuming a high amount of simple carbohydrates can lead to rapid spikes in blood sugar levels, which can cause insulin resistance, weight gain, and inflammation. This can have negative impacts on hormonal health, particularly for women, as high insulin levels can disrupt ovulation and cause imbalances in estrogen and progesterone.
Additionally, fat plays a crucial role in hormone production and regulation, and a diet that is too low in fat can result in hormonal imbalances. Omega-3 fatty acids, in particular, are essential for women's health, as they play a role in regulating menstrual cycles, reducing inflammation, and supporting brain function.
Protein is also important for women's health, as it is involved in many physiological processes in the body, including muscle growth and repair, immune function, and hormone production. A high carb low-fat vegan diet may not provide adequate amounts of protein, which can lead to muscle loss, fatigue, and weakened immune function.
In summary, while carbohydrates are not inherently bad, a high carb low-fat vegan diet may not be optimal for women's hormonal health. It is important to include healthy sources of fat and protein in the diet to support hormone production and regulation, as well as overall health and well-being.
4. Fruitarian/ Raw Vegan Diet
A fruitarian or raw vegan diet is a highly restrictive plant-based diet that mainly consists of raw fruit. Raw veganism involves consuming uncooked foods that are not heated above 104 degrees Fahrenheit, either fresh, dehydrated with low heat, or fermented.
However, this type of diet comes with potential risks and lacks scientific evidence to support its benefits. It can be challenging to meet nutritional needs for protein, fat, B vitamins, calcium, and other essential nutrients. While it is theoretically possible to create a nutritionally balanced high-carb raw vegan diet, it may not be sustainable or practical for most people.
It's worth noting that many "ex-vegans" followed raw diets and later experienced negative consequences of veganism, rather than switching to a more sensible plant-based diet.
Following a raw fruitarian vegan diet can pose several risks, including:
Inadequate Nutrient Intake: This type of diet can make it challenging to meet daily nutrient requirements, particularly for protein, fat, calcium, vitamin B12, and iron.
Insufficient Caloric Intake: It can be challenging to consume enough calories on a raw fruitarian vegan diet, which may lead to fatigue, weakness, and weight loss.
Unsustainability: A raw fruitarian vegan diet may not be practical or sustainable for most people in the long term, especially considering the limited food choices and potential nutrient deficiencies.
Negative Impact on Hormonal Health: The diet's high carbohydrate and low-fat content can affect hormonal health negatively, particularly in women. It can cause insulin resistance, weight gain, and hormonal imbalances, which may affect ovulation and estrogen and progesterone production.
In summary, a raw fruitarian vegan diet can increase the risk of nutrient deficiencies, inadequate calorie intake, and hormonal imbalances, which can lead to several health issues. It may not be a sustainable or healthy approach to meet the body's nutritional needs.
How to eat instead?
If you are looking for a healthier and more balanced approach to your vegan diet, consider the following guidelines:
Balanced Macronutrient Intake: Include a variety of plant-based foods that provide a balance of protein, carbohydrates, and healthy fats in each meal. You can opt for legumes, tofu, tempeh, nuts, and seeds as protein sources, complex carbohydrates such as whole grains, fruits, and vegetables, and healthy fats like avocado, nuts, and seeds.
Incorporate Fiber: Fiber is essential for maintaining healthy digestion, regulating blood sugar, and reducing the risk of chronic diseases. Include fiber-rich sources in each meal, such as whole grains, vegetables, fruits, and legumes.
Aim for Variety: Try to incorporate a wide range of plant-based foods in your diet to ensure that you are getting all the essential nutrients. Experiment with different grains, fruits, vegetables, and plant-based proteins to keep your meals exciting and flavorful.
By following these guidelines, you can ensure that your vegan diet is balanced, nutrient-dense, and healthy for your overall well-being.
Ready to get coached by Jess? Apply here