Keto Diet vs. Vegan Diet: Is One Better for Weight Loss?

You do not have to spend a lot of time on social media to see a publication on weight loss.

It can be someone who promotes their new goal of weight loss. Another may regret that their diet is too restrictive so they can splurge on their favorite sandwich.

Weight loss is a multimillion dollar industry in the United States, and it is not surprising: today, more than 2 out of 3 adults are considered overweight or obese, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

In addition, approximately 1 in 6 children and adolescents between the ages of 2 and 19 are considered obese.

Each year, health professionals and researchers seek reliable and scientifically supported strategies for successful weight loss. At the same time, extreme diets and weight loss plans, both absurd (the diet of cabbage soup) and the healthiest (the Mediterranean diet), are increasingly popular.

Two of these plans, the vegan diet and the ketogenic diet, are opposed to the opposite poles in terms of food strategy, but both are popular for their promise to lose weight. This is how they compare.

Keto vs. vegan diets

The ketogenic diet (keto) is a diet high in fat and low in carbohydrates. It highlights the sources rich in fats, such as dairy products and avocado, with moderate portions of protein and very few carbohydrates.

That leaves out lots of vegetables, fruits and grains. Sugar is also a no-go.

The vegan diet is a plan of food based on plants. Eliminates all foods that come from animal sources, but is rich in vegetables, fruits and whole grains.

Research shows that both plans can lead to weight loss. What it takes to get there, and the likelihood of you sustaining it, are factors that help determine if any of these diets can be successful in the long term.

How does the keto diet work?

The human body stores carbohydrates in the form of glycogen. That is the body’s preferred energy source. You have a constant supply of these energy reserves.

Your body will burn with the carbohydrates you eat and then turn to glycogen for energy. However, if you eliminate carbohydrates from your diet, your body will quickly deplete those reserves. When glycogen is lost, your body also loses the excess water that contains glycogen. Immediately, you will lose several pounds without this weight of water.

In a few days, your body will enter a metabolic state called ketosis. In ketosis, your body uses fat reserves for energy, as it has no carbohydrates or glycogen.

The high amount of fat consumed in this diet also helps minimize cravings. You may feel fuller for longer, which reduces the amount of food you eat in a day. Some people in keto turn to intermittent fasting to maintain weight loss.

How does the vegan diet work?

For vegan dieters, a herbal plan is “often low in fat, protein and calories in general, so people often feel they can eat all day and still lose weight,” he said. Danielle Aberman, a dietitian specializing in working with people. with migraines, as well as those who have difficulty losing weight and keeping it off.

In fact, research shows that vegans tend to be thinner and are more likely to have a lower body mass index (BMI) than non-virgins. They are also likely to have lower cholesterol levels.

Due to the nature of the foods consumed by vegans, plant consumers also tend to consume a greater variety of vitamins, minerals and other nutrients than omnivores. They also have a lower average calorie intake than non-revenge ones.

A look at the science of keto and vegan diets

In one study, vegans lost 9.3 pounds more than people who did not follow a plant-based diet in the course of a year. The study did not require participants to reduce their calorie intake or exercise regularly.

In studies of existing mice, a keto diet has shown some improvement in weight loss. It has also shown promising results in the reduction of diseases related to obesity such as type 2 diabetes.

A large amount of keto research has been done on rats and mice only. Human studies are few and far between, but more is being done, largely thanks to the growing popularity of the keto diet.

A 2009 study, however, found that most individuals on a low-carbohydrate diet were no longer in ketosis after six months.

A 2017 study found that most keto-fed rats see weight loss in the first weeks of the diet, but during the 22-week study, the weight loss did not hold.

One reason for this could be that many dieters with keto return to their proven and true food preferences after a period of time, despite initial success. This could be because the results of weight loss have stalled or the strict keto plan was too difficult to follow.

The research also suggests that dieters with keto lose a greater percentage of lean body mass: muscles that burn calories and help keep the metabolism running. This can affect your weight loss capabilities in the future.