To date, Keto vs. Veganism remains the hottest discussion in the nutritional community.
At first glance, these diets appear to be completely opposite:
- Keto A high-fat, low-carbohydrate diet that encourages you to eat lots of animal products and red meats.
- veganism completely avoids animal sources and, as a rule, is a low-fat diet, in the diet of which only vegetables and other plant products.
Despite their differences, keto and veganism have many of the same health benefits, including weight loss, reduced risk of heart disease and type 2 diabetes, and more.
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Keto vs Veganism
A keto diet is a high-fat, low-carbohydrate diet that encourages heavy fat intake from sources like coconut oil, avocado, olive oil, butter, cheese, oily fish, and red meat.
On keto, you eat a moderate amount of protein (usually of animal origin) and very few carbohydrates.
Veganism is based solely on plant foods. His diet usually contains green vegetables, whole grains, nuts, seeds, and starchy vegetables like sweet potatoes ( sunset in ) and zucchini.
There are some similarities between keto and vegan diets – they both lean towards whole foods and encourage you to use the highest quality ingredients you can find. Plus, with the right approach, both diets can improve your overall health.
However, keto and veganism work differently.
How does a ketogenic diet work?
Keto turns your metabolism into a fat-burning state called ketosis.
On a standard diet, your body uses carbohydrates as its main source of fuel. The digestive system breaks down carbohydrates into sugar, which enters the bloodstream via the small intestine. So your blood supplies sugar to hungry cells, providing them with energy.
But if you stop eating carbohydrates – or minimize their intake – your cells will no longer be able to use sugar as fuel. After a few days (the so-called keto-adaptation period), the body will stop trying to burn carbohydrates and instead start using fat as its main source of energy.
When your body burns fat for fuel, it goes into a state of ketosis. It is the goal of the keto diet and is responsible for most of the health benefits. You can find more information in our beginner’s guide.
How a vegan diet works
Vegans eat only plant foods, many of which are low in calories and high in nutrients. As a rule, a vegan diet is low in fat and many carbohydrates and a variety of vegetables, legumes and whole grains are included in the diet. And because vegetables and other herbal products are often low in calories, vegans can eat a lot of food and still achieve their weight loss goals.
Which diet is easier?
When it comes to a diet, the most important question is can you stick to it? As a rule, people try to follow diets for a long time, so the best diet is the one you can follow for months or years.
At first glance, keto may seem like a tough diet. However, world statistics state that, in fact, many people adhere to keto for long periods.
One explanation is the effect of keto on hunger. Ketosis suppresses appetite, which facilitates weight loss over time – You don’t constantly feel hungry, even if you have a calorie deficit.
Also, if you’re struggling with sugar or carbohydrate addiction, it may be easier for you to completely abandon their use and not limit yourself. Many people say that their sugar and carbohydrate cravings disappeared after several weeks of keto.
Studies show that sticking to veganism is neither easier nor more difficult than other common diets.
If you are planning to try veganism, keep the following in mind:
- Eat quality food. It is not enough to remove only animal products from the diet. Most likely, you won’t see results if you continue to eat cakes, cookies, pasta, bread, burgers, and other unhealthy foods. Instead, focus on fresh fruits and vegetables, legumes, grains, and other whole foods.
- Eat more protein. Protein deficiency is a common claim to a vegan diet, but if you plan your diet well, you can meet your protein needs without consuming animal products. Prioritize protein-rich foods such as beans, grains, soy and peanuts.
- Take a vitamin B12 supplement. Vegans are at risk of vitamin B12 deficiency because it is found mainly in animal products.
- Take an Omega-3 DHA / EPA supplement. Plant foods contain alpha-lipoic acid (ALA), a form of omega-3 fatty acid that people have a hard time digesting. Your body can absorb about 5% ALA, so take an Omega-3 DHA / EPA supplement from seaweed.
If you plan to follow a vegan diet for a long time, be sure to take vitamin B12 and Omega-3 supplements every day. Otherwise, you may experience nutritional deficiencies and future health problems.
Which diet is best?
The best way to find an effective diet is to experiment. Try a few different diets until you find one that helps you achieve your goals and improve overall well-being.