A Complete Overview of Intermittent Fasting on a Vegan Diet

Foods from a vegan diet

While veganism is a lifestyle, the diet is an incredibly important part of that lifestyle. While a vegan diet may seem restrictive to some people, it only takes a bit of getting used to. With the right foods, you can live a cruelty-free and healthy life. To make the most of a healthy diet, you can look into intermittent fasting. This eating pattern is a great way to lose weight and improve your overall health. What’s more, once you get used to intermittent fasting, it’s not that hard to stick to. So, you can look at long-term benefits too. If you’re interested in this eating pattern, here’s an overview of intermittent fasting on a vegan diet, and how you can incorporate this technique in your life.

What Is Intermittent Fasting?

Before we explain how you intermittent fasting works if you’re vegan, you must know what intermittent fasting is. Intermittent fasting is an eating pattern, so there aren’t certain foods that are acceptable or unacceptable to eat. Instead, when you eat your food matters more than what you eat. Therefore, if you’re vegan, you can still eat some of your favorite foods. However, for intermittent fasting to be effective, you must have a healthy diet.

Intermittent fasting isn’t an unnatural process, as some may believe. When people lived as hunters-gathers, they were forced to fast for extended periods of time. This is because they were unable to store food. So, this eating pattern may become comfortable for you a short time after you start it.

What Are Some Methods of Intermittent Fasting on a Vegan Diet?

There are many different ways you can include intermittent fasting in your life. This will depend on what your fitness goals are and what’s comfortable for you. With that said, there are some common intermittent fasting standards that people follow. Here are some methods of intermittent fasting on a vegan diet.

The 16-8 Method

This method is a daily pattern that remains the same for every day of the week. In this method, you’re allowed to eat food for 8 hours. You must also skip breakfast to take full advantage of this method. Therefore, you could eat between 1 pm and 9 pm. After that, you must fast for 16 hours without any breaks in between. The 16-8 method is also known as the Lean gains protocol.

The 5-2 Method

This method focuses on your caloric intake. Also, this method is named the 5-2 method because it involves a specific eating pattern for two days of the week and another for five days of the week. Therefore, for two consecutive days, you’re only allowed to consume 500 to 600 calories. However, you can eat for the rest of the five days.

The Eat-Stop-Eat Method

This method involves a fasting period of 24 hours. You can do this either once or twice a week, depending on your health and fitness levels. An example of this method includes eating lunch one day and then fasting until lunch the next day.

It’s important to note that you can eat nothing or eat very little during your fasting period. If you’re a beginner to this eating pattern, it will be wise to select the 16-8 method. In addition to that, you must not avoid food completely during your fasting period. It’s best to eat very little in that period so that you don’t run out of energy to get through the rest of your day.

What Are Some Vegan Diets You Can Use with Intermittent Fasting?

For those of you who aren’t aware of what veganism is, it’s a lifestyle in which you avoid all products that are derived from animals. Therefore, a vegan diet is one in which you only consume plant-based foods. So, you can’t eat foods like eggs and dairy as well because they’re not plant-based foods.

There are various ways that you can follow a vegan diet, but some are more common than others. Here are some vegan diets that you can use with intermittent fasting.

  • The whole-food vegan diet: This diet is not a restrictive diet, and it’s based on various whole plant foods. These whole foods include vegetables, fruits, whole grains, nuts, seeds, and legumes.
  • The raw-food vegan diet: This diet allows you to only eat raw foods such as vegetables, fruits, seeds, and nuts. That said, if you’re unable to eat some raw plant-based foods , you can cook them at a temperature below 118F or 48C.
  • The 80-10-10 diet: This is a highly restrictive vegan diet that can be useful if used for short periods of time. It’s in a low-fat diet that involves 80% carbs, 10% proteins, and 10% fats. Also, you can only eat raw plant-based foods for intermittent fasting on a vegan diet.

What Are the Benefits of Intermittent Fasting?

Intermittent fasting has become a common fitness method for losing weight and getting healthier. While this eating pattern can be effective with a non-vegan diet, a vegan diet can provide great results, too. A common misconception with a vegan diet is that you won’t get enough protein. However, that’s not the case. There are multiple sources of protein from plant-based foods as well. So, let’s look into some of the benefits of intermittent fasting.

It Can Help with Weight Loss

One of the most common reasons why people opt for intermittent fasting is that it helps with weight loss. Research has shown that there is some correlation between weight loss and this diet. If you incorporate intermittent fasting on a vegan diet, you may be able to lose even more fat than you would otherwise.

It May Help with Dealing with Chronic Diseases

Intermitting fasting may reduce inflammation in some parts of your body. Therefore, reduced inflammation may result in lower chances of getting chronic diseases.

It May Lower the Chances of Getting Cancer

Some preliminary research shows that intermittent fasting may lower the chances of getting cancer. If you couple that with a healthy vegan diet, you may find better results. Staying clear of processed foods like deli meats and bacon may affect the chances of getting cancer.

Intermittent Fasting May Reduce Insulin Resistance

Intermittent fasting may lower blood sugar levels by 3% to 6%. Also, it may lower fasting insulin levels by 20% to 31%. This, in turn, may reduce insulin resistance, which should help protect you against type 2 diabetes.

Does Intermittent Fasting Have Side Effects?

One of the best things about intermittent fasting on a vegan diet is that there are very low chances of side effects. At most, you may feel lethargic in the first few days of fasting. After about a week, you’ll adjust to your new routine, and you’ll feel good. However, you should avoid this eating pattern in some situations. You should avoid intermittent fasting if you:

  • Are pregnant or if you’re breastfeeding
  • Have diabetes
  • Are underweight
  • Have dealt with eating disorders in the past
  • Have blood pressure problems (especially low blood pressure)
  • Take daily medication
  • Have blood sugar problems

How to Start Intermittent Fasting on a Vegan Diet?

Now that you know about this eating pattern and how it can be beneficial, here’s how to start intermittent fasting on a vegan diet.

Make a Plan

The first step you must take is to create a complete plan for this eating pattern. Decide which type of intermittent fasting you’re going to adopt and which days you’ll fast on. If you’re choosing the Eat-Stop-Eat method, decide whether you want to start your fast after breakfast, lunch, or dinner.

Ease into the Plan

It’s best to ease into your intermittent plan. This means that you should try not to avoid food completely during your fasting periods. For the first month, eat little food during your fasting period if you’re struggling to go about your day. Also, you can start with a shorter fasting period at first. You can then increase it once you adjust to the new eating pattern.

Decide which Foods You Want to Include in Your Diet

To ensure that intermittent fasting is effective, you must follow a healthy diet. Pick out foods that have fewer calories. Also, make sure that you pick foods that will help you feel full even with small amounts of food.

Once you have a plan ready, you just have to follow it. Make sure to review your progress every 2 weeks or after a month to see whether this method is working for you.

Last Few Words on Intermittent Fasting on a Vegan Diet

Intermittent fasting on a vegan diet is a great way to bring some positive change in your life. As a vegan, you can use this eating pattern to tone your body, improve your performance during your workouts and improve your eating habits on the whole. If you’re skeptical about this method, you can give it a shot for about a month and see if t works for you or not.

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