Intermittent fasting has recently become a popular diet trend, with many people finding success in weight loss and improved health markers. Combining intermittent fasting with a vegan diet may provide additional benefits, but it’s important to understand the potential risks as well. In this article, we’ll explore the research on the benefits and risks of intermittent fasting on a vegan diet.
Benefits of Intermittent Fasting and a Vegan Diet
Intermittent fasting is a pattern of eating that involves alternating periods of eating and fasting. One popular method of intermittent fasting is the 16:8 method, where you fast for 16 hours and eat during an 8-hour window. Research has shown that intermittent fasting can lead to weight loss, improved insulin sensitivity, and reduced inflammation (1, 2).
A vegan diet is also associated with weight loss and improved health markers. A systematic review of 12 studies found that a vegan diet resulted in a statistically significant reduction in body weight (3). Plant-based diets have also been linked to a lower risk of heart disease, high blood pressure, and type 2 diabetes (4, 5).
Combining intermittent fasting with a vegan diet may provide additional benefits. A study of 20 adults found that those who followed a vegan intermittent fasting diet for 22 days had a reduction in body weight and body fat percentage (6). Additionally, a study in rats found that intermittent fasting combined with a vegan diet led to a reduction in inflammation and oxidative stress (7).
Risks of Intermittent Fasting on a Vegan Diet
While combining intermittent fasting with a vegan diet may provide benefits, there are also potential risks to consider.
One risk of intermittent fasting is that it may lead to disordered eating patterns, particularly in people who are susceptible to eating disorders. It’s important to approach intermittent fasting with caution if you have a history of disordered eating. Additionally, women may experience disruptions in their menstrual cycles due to the calorie restriction in intermittent fasting (8).
A vegan diet may also pose risks, particularly if it’s not planned and executed properly. A vegan diet can lead to deficiencies in certain nutrients, such as Vitamin B12, iron, and omega-3 fatty acids, which are found primarily in animal-based foods (9, 10, 11). It’s important to work with a registered dietitian or healthcare professional to ensure that your vegan diet is nutritionally adequate.
Conclusion
Intermittent fasting combined with a vegan diet may provide additional benefits, such as weight loss and improved health markers. However, there are also potential risks to consider, such as disordered eating patterns and nutrient deficiencies. It’s important to approach intermittent fasting with caution if you have a history of disordered eating and to work with a registered dietitian or healthcare professional to ensure that your vegan diet is nutritionally adequate.
References
- Varady, K. A., Bhutani, S., Church, E. C., & Klempel, M. C. (2009). Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardio-protection in obese adults. American Journal of Clinical Nutrition, 90(5), 1138-1143.
- Harvie, M., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. International Journal of Obesity, 35(5), 714-727.
- Barnard, N. D., Levin
- S. M., & Trapp, C. G. (2019). Vegan diets and weight loss: A review of the evidence. Plant-based Foods and Medicines, 4, 1-13.
- Le, L. T., Sabaté, J., & Wien, M. (2013). Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients, 5(12), 1892-1904.
- Esselstyn, C. B., Gendy, G., Doyle, J., Golubic, M., Roizen, M. F., & Jenkins, D. J. (2014). A way to reverse CAD? The Journal of Family Practice, 63(7), 356-364.
- Johnston, C. S., et al. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA, 312(9), 923-933
- Kocyigit, A., et al. (2018). The effects of intermittent fasting and calorie restriction on markers of health and longevity in Wistar albino rats. Experimental Gerontology, 108, 36-46
- Heilbronn, L. K., & Panda, S. (2018). Intermittent Fasting and Human Metabolic Health. Journal of Lipid Research, 59(11), 2025-2043.
- Craig, W. J. (2009). Health effects of vegan diets. The American Journal of Clinical Nutrition, 89(5), 1627S-1633S.
- Pawlak, R., Parrott, S., Raj, S., Cullum-Dugan, D., & Lucus, D. (2013). How prevalent is vitamin B(12) deficiency among vegetarians? Nutrition Reviews, 71(2), 110-117.
- Sanders, T. A. (1995). Vegetarian diets and children. American Journal of Clinical Nutrition, 61(3 Suppl), 6S-12S.
- Some research for this article was compiled with the assistance of ChatGPT/OpenAI
