Keto vs Vegan. It’s a battle between the two diets and many of you might be wondering which one is the better option. Read on to find out.
The Vegan Diet
It’s a weight loss diet program that only allows the user to consume plant-based foods and completely restricts the consumption of all types of animal-based products which include dairy products and eggs.
Individuals who usually follow this diet also follow particular sets of beliefs. Their reason for opting for veganism varies from environmental concerns to living a healthy or cleaner lifestyle.
Veganism restricts a significant intake of calories, thus, weight loss success for this particular diet is also high. Other than the diet, the program also requires its followers to modify their lifestyles which refer to a more active style of living. These factors might explain why vegan is immensely popular and its followers have grown in the last few decades.
Scientific studies have shown that individuals undergoing veganism tend to have less weight than those not practicing vegan. Because they consume only plant foods, they consume more vitamins and minerals than any omnivores. Vegans also are shown to have lesser cholesterol levels.
In addition, some studies even suggest that veganism is the most effective diet program today when compared to other weight loss programs. The reason for this is the high-fiber diet which helps the dieter to consume lesser calories by making him feel fuller.
In fact, one study showed that a minimum of 9.3 pounds can be shed off in just a matter of one year period for vegans comparing to those following other weight management programs.
The Ketogenic Diet
It’s primarily a low-carbohydrate diet that focuses on a high-fat and moderate-protein intake—75% fat, 20% protein, and 5% carbohydrates. The purpose of such dietary make-up is to induce a metabolic process called ketosis.
Ketosis is a normal bodily process that occurs when the body runs out of carbohydrates to burn. However, this process seldom occurs because of our typical daily calorie intake that hinders it.
Carbohydrate itself isn’t the main reason why we gain weight when we eat high-calorie foods. What happens is that in a high-calorie meal the body will burn carbohydrates first. Thus, it leaves other calorie substances unused and stored in the abdomen section becoming excess fats and causing weight gain.
When carbohydrates become insufficient, it will now turn to fats and convert them to ketones to be used as the body’s energy source. Ketones are also known to provide mental energy. Thus, the keto-dieter will not only benefit from weight loss but also an enhanced cognitive ability.
How does each diet program work?
The vegan diet
The veganism meal plan includes a plan-based only diet that prohibits the intake of meat products and by-products. The diet is low in overall calories but high in fiber which allows them to feel full and eliminate cravings.
The ketogenic diet
The keto-diet is composed of a high-fat and low-carbohydrate meal plan. The body primarily uses carbohydrates as its main source of energy. Limiting intake of high carbohydrate foods forces the body to first use stored carbohydrates called glycogen. When glycogen is fully used, the individual will also lose the excess water in their body. Thus, you’ll lose large amounts of pounds without excess water.
After a few days, your body will now turn to fats for fuel and undergo ketosis. This type of diet program is one of the most efficient ways to burn body fats. The high-fat diet helps you manage your cravings by making you feel fuller.
Potential health concerns
The vegan diet
Although it guarantees weight loss, veganism also has its drawbacks and possesses health issues. Because the dieter is required to avoid certain food groups, it can lead to a nutritional deficiency.
One study observed that individuals practicing veganism are more at risk of lower blood levels of omega-3, iron, vitamin b12, iodine, calcium, zinc, and vitamin d.
Also, though veganism is generally considered healthy, it may not always give you your desired weight. This is because the diet will also require other activities which include maintaining regular physical activity and stress management.
The vegan diet isn’t recommended for individuals with high demands of daily nutritional intake such as children, pregnant women, and nursing mothers.
The ketogenic diet
Like the vegan diet, it also carries potential health concerns. The ketogenic diet requires a significant cut-off of carbohydrates which may become a health problem in the long-run.
Only recently the ketogenic diet is gaining popularity, thus, it’s inevitable that some critics also start to show up. They say that the diet program can only work for a short period of time. In addition, they mentioned that it may become unhealthy when used over the specified length of time.
Once the individual undergoes into ketosis, he begins to lose muscle mass and the body eventually goes into starvation. During this phase, you may start to feel overly fatigued and have headaches, highly irritable, and nausea.
Any diet program that requires a significant limitation of calorie intake may eventually lead to weight loss. The ketogenic diet and vegan diet are two of the most popular and effective as per expert opinion. However, the question lies in how safe is they and sustainability.
While both diet programs may lead to nutritional deficiencies because of certain food group restrictions. The ketogenic diet is somehow better than the vegan diet because you don’t have to entirely depend on plant-based foods for your daily nutritional needs. In a keto-diet, though you’re not getting enough daily nutrition, you’re at least benefiting from nutrition you can get in certain meat-based and dairy products.
Health practitioners say that while both diet programs are effective on weight loss, sustainability may entirely depend on how disciplined the dieter is. They added that maintaining your achieved weight may be difficult because of the level of food restriction for each diet. Such food limitation may cause the person to crave more after the diet period.
Other than the diet programs, you may also want to accompany them with a major lifestyle change. The bottom line is when choosing which diet program to use, consider your current lifestyle, food preference, and level of motivation which can be checked in how you handled past diet programs.