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

January 8, 201968 commentsNancy

Experts say the best diet is the one you can stick with.

You don’t have to spend much time on social media before you’re likely to see a post about weight loss.

It may be someone promoting their newest weight loss goal. Another might lament that their diet is too restrictive for them to splurge on their favorite snack.

Weight loss is a multi-billion dollar industry in the United States, and it’s no wonder: Today, more than 2 in 3 adults are considered to be overweight or have obesity, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

What’s more, about 1 in 6 children and adolescents between the ages of 2 and 19 are considered obese.

Each year, healthcare professionals and researchers look for reliable and scientifically supported strategies for successful weight loss. At the same time, extreme diets and weight loss plans — both the absurd (cabbage soup diet) and the more sane (Mediterranean diet) — ebb and flow in popularity.

Two of those plans — the vegan diet and the ketogenic diet — stand at polar opposites in terms of food strategy, but they’re both popular for their promise to get the pounds off. Here’s how they compare.

Keto vs. vegan diets

The ketogenic (keto) diet is a high-fat, low-carb diet. It emphasizes rich sources of fat, like dairy products and avocado, with moderate protein servings and very few carbs.

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

The vegan diet is a plant-based eating plan. It eliminates all foods that come from animal sources, but it’s rich in vegetables, fruits, and whole grains.

Research shows that both plans can lead to weight loss. What it takes to get there — and how likely you are to sustain it — are factors that help determine if either of these diets can be successful in the long run.

How does the keto diet work?

The human body stores carbohydrates as glycogen. That’s the body’s preferred source of energy. You have a steady supply of these energy reserves.

Your body will burn through carbs you eat and then turn to the glycogen for energy. If you eliminate carbs from your diet, however, your body will quickly use up those reserves. When glycogen is lost, your body also loses the excess water glycogen holds. Immediately, you’ll drop several pounds without this water weight.

In a few days, your body will enter a metabolic state called ketosis. In ketosis, your body is using fat stores for energy since it has no carbohydrates or glycogen.

The high amount of fat consumed on this diet also helps minimize cravings. You may feel fuller longer, which cuts down how much you eat in a day. Some people on keto turn to intermittent fasting to sustain weight loss.

How does the vegan diet work?

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

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

By nature of the food vegans eat, plant-based eaters also typically consume a greater variety of vitamins, minerals, and other nutrients than omnivores. They also have a lower average calorie consumption than non-vegans.

A look at the science of keto and vegan diets

In one study, vegans lost 9.3 pounds more than people not following a plant-based diet over the course of one year. The study didn’t require participants to reduce their calorie intake or perform regular exercise.

In existing mice studies, a keto diet has shown some improvements in weight loss. It has also shown promising results in reducing obesity-related conditions like type 2 diabetes.

A great deal of keto research has been conducted in rats and mice only. Human studies are few and far between, but more are being done, thanks in large part to the keto diet’s increasing popularity.

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 wasn’t maintained.

A reason for this could be that many keto dieters return to their tried-and-true dietary preferences after a period of time, despite initial success. That might be because weight loss results have stalled, or the strict keto plan was too hard to follow.

Research also suggests keto dieters lose a greater percentage of lean body mass — the muscles that burn calories and help keep your metabolism running. This can affect your weight loss abilities in the future.

What experts say

When it comes to parsing the benefits of the keto diet and the vegan diet, experts will tell you that you can expect to see results on either diet — but they may not last unless you can sustain this new lifestyle for the long term.

It turns out that’s the hardest part of picking a diet.

“When you bring up the concept of which diet is more successful for weight loss, I would only label a diet successful if it is sustainable,” said Ashley Chambers, RD, a dietitian with Indiana University Health.

“Most diet trends for weight loss, such as the ketogenic diet and vegan diets, will lead to weight loss if you follow them strictly, but they often restrict so much that people have a hard time sustaining them for the long term.”

Dr. Charlie Seltzer, a Philadelphia-based, board-certified physician in obesity medicine and a clinical exercise specialist, agrees.

“You can only look at the success of a program if you’re able to follow it,” said Seltzer, who specializes in weight loss, lifestyle, and fitness solutions.

“If it’s unmaintainable over the long run, it doesn’t really matter which is theoretically better.”

Seltzer says many people can try the keto diet and expect to see some success in the beginning.

However, he adds that the people you see posting their weight loss results on social media are the tip of the keto iceberg, as it were. They’re the ones who’ve found a plan that works for them. That doesn’t show you the multitude of people who haven’t found success with the diet.

“For every 100 people who try it, probably 99 of them will fail,” Seltzer said. “That’s because you can’t do either of them for the rest of your life. They’re difficult to do.”

For Kristin Koskinen, RDN, who has a private practice in Washington State, the problem with the keto diet is what you’re not eating.

“My concern about keto is the long-term issues that may arise from limiting carbohydrates, which ultimately means plant-based foods,” Koskinen said.

“My recommendation is that keto be used as a therapeutic tool or as a limited-duration strategy for weight loss. If you have diabetes or any other known health condition, consult with your healthcare provider before starting a keto diet.”

That doesn’t mean, however, that Koskinen falls in the vegan camp for weight loss either.

“Though a vegan diet can be part of a healthy lifestyle, it doesn’t always produce weight loss results,” Koskinen said.

“In my experience, choosing a vegan diet must accompany other lifestyle habits for weight loss, such as stress management and regular activity.”

No quick fixes

These experts, and many like them, stress that there are no quick-fix options for weight loss. It requires work if you want it to be sustainable and long term.

“Changing habits is very difficult,” Seltzer said. “Making major lifestyle changes overnight is very difficult. Then trying to reintroduce your old lifestyle after a set period of time is even more difficult.”

Ultimately, the prescription for weight loss may be a highly specific one — that is, one that works for you and likely you alone.

“It’s important to come up with a plan that is acceptable and sustainable based on your individual food preferences, lifestyle, and degree of motivation to change from what has failed you in the past,” Aberman said.

The bottom line

Two popular diets — the vegan diet and the ketogenic diet — stand at polar opposites in terms of food strategy, but they’re likewise popular for their promise to get the pounds off.

Experts will tell you that you can expect to see results on either diet — but they may not last unless you can sustain this new lifestyle for the long term.

Many people on the keto diet do lose weight in the short run, but they also can lose mean muscle mass, and one study found they were no longer in ketosis six months after starting the diet.

For the vegan diet, one study found participants lost about 9 pounds over a year. But experts say that simply eating vegan doesn’t guarantee weight loss, and similarly people may give up the diet due to it being very restrictive.

Experts point out that a successful diet is one that is sustainable in the long term for individuals.

The above article is courtesy of My EZ Health Guide and is intended for informational purposes only.

68 comments. Leave new

Fatima Cahall
January 8, 2019 6:27 pm

Tried keto but have not tried vegan.

Reply
Kevin
January 8, 2019 6:27 pm

Vegan is a tough sell for the other members of your family.

Reply
Nancy
January 8, 2019 10:43 pm

I completely understand, Kevin. I eat differently from my husband and find myself making 2 different meals. I’m sure there are tips and suggestions from others who have found success.

If you have any questions, concerns or would like additional support, you can always reach out to our Health Coaches by calling (855)498-4643 or emailing coaches@thePHMP.com. They are available are 9-9 Monday-Friday, EST.

Reply
Angie Pollard
January 21, 2019 2:19 pm

I am the same way. I do Ww and my husband does a Keto diet and I am making 2 meals. it is sometimes hard to try to figures out two things to make for supper at night.

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Nancy
January 24, 2019 4:12 pm

I like to keep a list of meals and snacks we like. It helps when making my grocery list.

Reply
Brandy Chandler
January 8, 2019 6:34 pm

I was interested in the keto diet and not sure quite how it worked, so I was happy to learn more about it

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Spencer Nothum
January 8, 2019 6:36 pm

I did not know this about the Keto Diet. Very informative.

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Kathryn
January 8, 2019 6:40 pm

Good Information

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Michael Jones
January 8, 2019 6:42 pm

I believe the keto diet is better. Fewer carbs which means not much weight gained from carbs.

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Brett Shortell
January 8, 2019 6:51 pm

Good info

Reply
Deb
January 8, 2019 6:56 pm

Interesting information

Reply
Emily R Espinoza
January 8, 2019 6:56 pm

Good read

Reply
Aubrey Thomas
January 8, 2019 6:56 pm

Good information! Thanks!!

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Trish Miller
January 8, 2019 6:58 pm

I had success with a keto based diet, with 4 to 6 gym days weekly. But it was hard to keep up.

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Kathryn
January 8, 2019 7:03 pm

Great information

Reply
Elisabeth Beinecke
January 8, 2019 7:11 pm

I will continue to eat a healthy diet

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Kristal Spurlock
January 8, 2019 7:17 pm

I keep hearing about the Keto diet thanks for this info.

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Joe
January 8, 2019 7:22 pm

thanks

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Joe
January 8, 2019 7:25 pm

good info

Reply
Kimberly Couts
January 8, 2019 7:26 pm

Good information. Always looking for a new spin on diet planning

Reply
Laurie Lierman
January 8, 2019 7:30 pm

Very informative.

Reply
Jackie Blamble
January 8, 2019 7:31 pm

Good information on both diet plans

Reply
Robert Hosbach
January 8, 2019 7:44 pm

That’s been very informative about both diets.

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Karen
January 8, 2019 8:03 pm

Good info- you hear about keto dieting all the time- good information to have!

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Susan Pourier
January 8, 2019 9:02 pm

Very very interesting…wanted to research different diets.

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Kristen
January 8, 2019 9:38 pm

Good information! I’m currently trying to cut most meat from my diet but finding it hard!

Reply
Nancy
January 8, 2019 10:08 pm

Hi Kristen, I completely understand. I too am cutting meat from my diet. What helps me is having a list of foods I CAN eat. I view it like I do a menu when I go out for dinner. It also helps me to plan my menu for the week and have enough healthy food in the house.

If you have any questions, concerns or would like additional support, you can always reach out to our Health Coaches by calling (855)498-4643 or emailing coaches@thePHMP.com. They are available are 9-9 Monday-Friday, EST.

Reply
Jean
January 8, 2019 9:50 pm

Thank you. Helpful information.

Reply
Robin Thomas
January 8, 2019 10:47 pm

Informative.

Reply
Guy
January 8, 2019 11:02 pm

I am currently working on the Keto diet and have lost around 20lbs in about 6 months. I mix in intermittent fasting and am not as strict as some with the diet. I do take days off and occasionally have carbs but get back on track the next day. I will probably continue mix it up a little while continuing to try and eat healthy. I have leveled off on my weight loss but believe in this diet. However, I don’t think it is something one can sustain forever.

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Nancy
January 11, 2019 5:20 pm

Thank you for sharing, Guy. It sounds like you are doing very well with your plan and listening to what your body needs. Great job!

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Kimberly
January 8, 2019 11:09 pm

I totally agree it is difficult to stay focused on a diet plan for a long period of time. I have tried and failed many times. I have a lot of stomach issues and it is hard for me to find the right way to eat.

Reply
Nancy
January 11, 2019 5:23 pm

I completely understand, Kimberly. I had stomach issues years ago and have learned what foods I can enjoy and which ones to avoid. I kept a food journal and eliminated many foods in the beginning. I also did a lot of my own research.
If you have any questions, concerns or would like additional support, you can always reach out to our Health Coaches by calling (855)498-4643 or emailing coaches@thePHMP.com. They are available are 9-9 Monday-Friday, EST.

Reply
Laurie
January 8, 2019 11:11 pm

Interesting

Reply
Deb Thramer
January 8, 2019 11:13 pm

Thank you for the information, am interested in the Keto diet. Thx again

Reply
Nancy
January 11, 2019 5:17 pm

You are very welcome, Deb!

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Joanna Shillito
January 8, 2019 11:28 pm

Very helpful. Thank u.

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Marie
January 8, 2019 11:29 pm

Good information. Thank you

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Rick
January 9, 2019 12:16 am

Very good information.

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Amy Ribble
January 9, 2019 1:05 am

Tried Keto and it worked. But I also wonder the long term effects. I think the article is right u have to find one that fits u to truly embrace it all

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Nancy
January 11, 2019 5:17 pm

I agree, Amy. Thank you for sharing!

Reply
Kelly
January 9, 2019 4:07 am

Thank you, again helpful information to build on healthy diet

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Nancy
January 11, 2019 5:16 pm

You are very welcome, Kelly!

Reply
Christopher L Barlow
January 9, 2019 1:40 pm

Good Information to have!!!!

Reply
Kathy torsney
January 9, 2019 2:11 pm

Interesting information

Reply
Gale hardester
January 9, 2019 7:43 pm

Keto is my choice

Reply
Jackie Messenger
January 10, 2019 1:55 pm

My husband and I have both lost weight on keto. We’ve been on it for almost a year.

Reply
Vicki Koch
January 11, 2019 12:43 pm

Great article. I’ve wondered about the Keto diet. Now I know more about it.

Reply
Kara Stockton
January 11, 2019 2:02 pm

Thanks!

Reply
Tammy P
January 11, 2019 3:55 pm

Good information

Reply
Kelli
January 11, 2019 6:11 pm

Great Information

Reply
Joanne Wilkerson
January 11, 2019 11:22 pm

This is a very interesting article I learn something helpful when I start my diet plan I use the Atkins diet in the past and it worked well but you would have to be consistent with it I couldn’t do it but I’m maintaining my weight well

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Katie Ware
January 12, 2019 5:21 pm

Great information on both diet options.

Reply
Emily I
January 13, 2019 6:17 pm

Informational

Reply
Katherine
January 14, 2019 5:57 pm

Great info.

Reply
Mike G
January 14, 2019 6:40 pm

Been on KETO. Lost 40 lbs. and got to my goal weight. Easier to maintain than other diets I’ve tried.

Reply
Nancy
January 18, 2019 2:58 am

Great! Thanks for sharing, Mike!

Reply
Pam
January 15, 2019 4:39 pm

Interesting article

Reply
Lori
January 15, 2019 7:48 pm

Good info

Reply
TIFFANY
January 16, 2019 12:13 pm

Good info passed along to a few people.

Reply
Jeri
January 16, 2019 12:41 pm

Good information

Reply
Dani
January 16, 2019 5:34 pm

This was good information….that I was curious about.

Reply
Tammy Savage
January 17, 2019 11:50 pm

Great information

Reply
Cindy Jewett
January 21, 2019 6:51 pm

Thank you

Reply
Joshua Vangorder
January 21, 2019 11:45 pm

I do not think these diets are for me.

Reply
Nancy
January 29, 2019 7:06 pm

It’s great that you recognize what is right for you. There are so many variables that play a role.

Reply
Tammy White
January 30, 2019 1:56 am

Very informative. Made me think.

Reply
Kathryn
February 18, 2019 1:41 pm

Interesting article

Reply

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