We can easily find the several buzzes on the web concerning weight loss programs. Perhaps, you must have tried a few of them but are still uncertain which one works the best for you. Several nutritional diet plans are available for weight loss, but some are more effective than others. Likewise, the two most significant diet plans that are been followed by the masses are the Keto diet and Vegan food. But which is better for weight loss? And, which one to choose for a long-term benefit? Stick around to find more about the two popular diets and which one proves more effective in weight loss.
What is a vegan diet?
A vegan diet eliminate animal products like poultry, meat and egg or food that has animal-related ingredient like gelatin. Many vegans prefer avoiding honey too. Many environmentalists support a vegan diet for ecological benefits and to cut out water footprint. Even producing meat can create increased carbon emissions besides pollution as compared to growing green plants. Furthermore, health-conscious people choose a vegan diet because it reduces the risk of chronic diseases, such as cancer and diabetes, along with cholesterol and fat.
What is a keto diet?
Keto or ketogenic diet can be dated back to the 1920s when the diet plan was used to treat children with epilepsy. Over time, the keto diet has become a more popular form of weight loss program. It emphasizes mainly food groups such as fat, carbohydrate and protein that can be consumed differently. It works on a principle where the diet is followed in order to place the body into the state of ketosis. This forces our body fat burn instead of creating carbs for energy.
Pros of a vegan diet
Vegan diets increase mindful eating habits, which is one of the reasons people choose them. As opposed to non-vegetarians, vegan diet followers eliminate various types of food from their daily diet, which makes them more selective and conscious. By consent or deliberately, vegans develop mindful eating habits while having their everyday meals.
Possible Weight Loss
Various research made over the year found the vegan diet to be effective in weight loss programs. However, this does not mean we need to choose vegan food only to cut our weight. But when we adopt a vegan lifestyle, we need to avoid food that is rich in calories or fat. Even many vegan experts advise taking supplements in case people has any medical deficiency. So, it is always helpful to take health expert advice while choosing any of the diet plans.
Reduced Food Costs
Vegan food not only helps in maintaining good health but also reduces our food costs. Many of the legumes that fall under the vegan diet plan are budget-friendly while many can be easily grown in house. Overall, they are less costly as compared to the animal-based products.
Better for the Environment
Vegan food, as discussed earlier are more environmentally friendly and thus prove better for the earth. Moreover, no animals are harmed or livestock farming is encouraged for vegan food.
Pros of the keto diet
Rapid Weight Loss
The keto diet is a high-fat, low-carbohydrate diet that causes metabolic changes in our bodies. Whenever carbs are not ingested and stored, our body decreases its moisture contents, resulting in a temporary fall in overall body weight. After the first week or two, this levels out.
Improved Health Indicators
According to a few research, following a keto diet may enhance some health markers such as lower body weight, and reduced BMI. It is unclear whether all individuals on a keto diet will enjoy such advantages since there is a considerable degree of variety in how a keto diet is followed as well as the types of food consumed.
Abdominal Fat Loss
Some people who embark on a weight-loss plan do something with the expectation of losing weight in the stomach area. Consequently, we have no control over where fat loss transpires. There are some indications that a keto diet can particularly target abdominal fat.
Medical Conditions Are Effectively Managed
For decades, the keto diet has been used in combination with other medical interventions to treat epilepsy, particularly in youngsters. There is a plethora of data to support the use of the eating program to aid people who do not react to the medicine.
Key differences between vegan and keto
- One of the major differences between the keto diet and vegan food is keto never eliminate any food group entirely unlike vegan food which eliminates animal-related food completely. As long as you stick to the amount of calorie intake, any kind of food is allowed.
- While vegan food does not allow consuming dairy or poultry food, keto limits carbohydrate intake strictly. Vegan food does not restrict macronutrients or calorie intake.
- A keto diet works on the principle called ketosis where the body’s metabolism comprising glucose for energy is transformed into the metabolism of ketones for energy. A vegan diet, on the other side, looks for the nutritional side of food besides ecological factors.
Similarities between the keto diet and vegan food
- Both keto and vegan diets focus more on whole food, particularly green and leafy vegetables. However, in the keto diet, you need to be careful regarding starch-based vegetables such as corn and potato that can drive carb intake high. Plant-based food such as olive oil, nuts, seeds and avocadoes are used in both diets.
- Both diets encourage healthy food intake. A vegan diet supports healthy fats that support overall wellbeing. In the keto diet, fat is used to keep the body in ketosis. Since fat intake remains high in the keto diet, it may end up intaking lots of cheese and meat that are eliminated in a vegan diet.
- Protein consumption is encouraged by both vegan and keto diets. However, most keto dieters receive their protein from meat and dairy, but vegans may struggle to acquire adequate protein in their diets since plant-based proteins carry less protein than animal-based foods.
What one is better for a long-term plan, keto diet or vegan food?
Although the keto diet offers several health advantages such as weight reduction, epilepsy, blood sugar management, and others, it is not suggested as a long-term diet. The cause is due to the excessive consumption of red meat and other fatties, processed, and salty foods that are typically off-limits on the ketogenic diet. Furthermore, research on the long-term consequences of this diet has not been well investigated, so it is best not to take any chances.
As far as the vegan diet is concerned, plant-based diets are generally considered to be healthy long-term eating habits. Some believe that men and women who consume more plant-based diets live 10 per cent longer than those who consume meat. On the other hand, vegetarianism is not an ideal diet, as it can cause vitamin B12, calcium, iron, and zinc deficiencies. So, it is recommended that you must first take advice from a health expert reading your medical conditions and health goals before which, you can easily select your diet plan easily and healthily.