{"id":1413,"date":"2021-11-22T08:19:20","date_gmt":"2021-11-22T08:19:20","guid":{"rendered":"https:\/\/dofastingblog.kinsta.cloud\/should-you-try-intermittent-fasting-while-vegan\/"},"modified":"2023-06-07T11:12:57","modified_gmt":"2023-06-07T11:12:57","slug":"vegan-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/","title":{"rendered":"Vegan Intermittent Fasting: Is It A Healthy Way to Lose Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#What_Is_Vegan_Intermittent_Fasting_and_How_Does_It_Work\" title=\"What Is Vegan Intermittent Fasting, and How Does It Work?\">What Is Vegan Intermittent Fasting, and How Does It Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#How_to_Combine_Intermittent_Fasting_With_the_Vegan_Diet\" title=\"How to Combine Intermittent Fasting With the Vegan Diet\">How to Combine Intermittent Fasting With the Vegan Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#Foods_to_Eat\" title=\"Foods to Eat\">Foods to Eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#Foods_to_Avoid\" title=\"Foods to Avoid\">Foods to Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#How_Does_Vegan_Intermittent_Fasting_Affect_Weight_Loss\" title=\"How Does Vegan Intermittent Fasting Affect Weight Loss?\">How Does Vegan Intermittent Fasting Affect Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#5_Other_Benefits_of_Vegan_Intermittent_Fasting\" title=\"5 Other Benefits of Vegan Intermittent Fasting\">5 Other Benefits of Vegan Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#Is_it_safe\" title=\"Is it safe?\">Is it safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#Risks_and_Drawbacks_to_Consider\" title=\"Risks and Drawbacks to Consider\">Risks and Drawbacks to Consider<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#Who_Should_Not_Try_Intermittent_Fasting\" title=\"Who Should Not Try Intermittent Fasting?\">Who Should Not Try Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dofasting.com\/blog\/vegan-intermittent-fasting\/#6_Tips_for_Sticking_to_the_Vegan_Intermittent_Fasting_Plan\" title=\"6 Tips for Sticking to the Vegan Intermittent Fasting Plan\">6 Tips for Sticking to the Vegan Intermittent Fasting Plan<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"What_Is_Vegan_Intermittent_Fasting_and_How_Does_It_Work\"><\/span>What Is Vegan Intermittent Fasting, and How Does It Work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A vegan lifestyle is completely compatible with intermittent fasting. Moreover, it can even <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40520-019-01174-x\">promote weight loss<\/a> and enhance other health benefits.<\/p>\n<p>Vegan intermittent fasting and regular intermittent fasting both include a time-restricted eating pattern. The only difference is that you continue to abstain from all meat, dairy, and animal-based foods and products during your eating window. You can combine fasting with any other diet.<\/p>\n<p>Therefore, regular intermittent fasting involves a regular diet and vegan intermittent fasting involves a vegan diet.<\/p>\n<p>After all, intermittent fasting isn\u2019t a diet and rather an eating schedule. Therefore, it doesn\u2019t tell you <strong>what<\/strong> to eat and focuses on <strong>when<\/strong> to eat. Veganism, on the other hand, is a diet and combining these two &#8211; we get a vegan intermittent fast.<\/p>\n<p>Vegan intermittent fasters will follow the same routine as regular intermittent fasters. However, they will only eat completely plant-based meals. That\u2019s all there is to it.<\/p>\n<p>There are <a href=\"https:\/\/dofasting.com\/blog\/types-of-fasting\/\">11 types of fasting<\/a> and a few types of the most popular vegan intermittent fasting that you can choose from.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h3>Types of vegan intermittent fasting<\/h3>\n<p>The most popular types of vegan intermittent fasting:<\/p>\n<ul>\n<li><a href=\"https:\/\/dofasting.com\/types\/16-8-intermittent-fasting\/\">16:8<\/a> method &#8211; the most common vegan fasting option. Features a 16-hour fasting period and an 8-hour eating window. The best way to start fasting and managing weight.<\/li>\n<li><a href=\"https:\/\/dofasting.com\/blog\/eat-stop-eat\/\">Eat-stop-eat<\/a> &#8211; features a 24-hour fasting window once to twice per week. The method can promote fat loss by changes in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29086496\/\">metabolic function<\/a>.<\/li>\n<li><a href=\"https:\/\/dofasting.com\/blog\/5-2-intermittent-fasting-diet\/\">5:2<\/a> method &#8211; allows eating only 500-600 calories two days a week and eating normally, plant-based meals for the rest of the week. Calorie deficit promotes <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2405457722004417\">weight loss<\/a>, reduces insulin resistance, and helps reduce inflammation.<\/li>\n<li><a href=\"https:\/\/dofasting.com\/types\/adf\/\">Alternate day fasting<\/a> &#8211; combining the 16:8 method with a limited caloric intake of 500-600 calories. One day you eat limited calories and the next day you follow a 16:8 fasting and eating window. This type of vegan fasting includes benefits such as <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/86\/1\/7\/4633143\">improved glucose tolerance<\/a>, reduced blood pressure and heart rate as well as weight loss.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"How_to_Combine_Intermittent_Fasting_With_the_Vegan_Diet\"><\/span>How to Combine Intermittent Fasting With the Vegan Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Vegan diets can be beneficial to your health and offer <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2022.2107997\">significant advantages<\/a> over traditional eating habits. To specify, vegans can only consume plant-based meals and restrain from meat, dairy, and all animal-sourced foods. Vegan diets are completely safe but require more attention to some nutrients such as <a href=\"https:\/\/books.google.lt\/books?hl=en&amp;lr=&amp;id=e7SsDwAAQBAJ&amp;oi=fnd&amp;pg=PT6&amp;dq=vegan+nutrition+guidelines&amp;ots=HgisAnFQPk&amp;sig=k5hbcFBlsAqbjX9r_GFjVSWn7y0&amp;redir_esc=y#v=onepage&amp;q=vegan%20nutrition%20guidelines&amp;f=false\">iron and vitamin B12<\/a>.<\/p>\n<p>The main <strong>rules<\/strong> of vegan intermittent fasting:<\/p>\n<ul>\n<li><strong>Choose the right fasting routine<\/strong> &#8211; consider your work schedule and life habits.<\/li>\n<li><strong>Start slowly<\/strong> &#8211; don\u2019t jump right into difficult fasting routines, these can be too difficult to follow at first.<\/li>\n<li><strong>Pay attention to how you feel<\/strong> &#8211; if vegan intermittent fasting leaves you feeling drained or sick, it might be the best to stop.<\/li>\n<li><strong>Plan your meals and snacks ahead of time<\/strong> &#8211; this ensures that you always meet your nutrient needs.<\/li>\n<li><strong>Limit processed foods<\/strong> &#8211; try to eat minimally processed plant foods when possible.<\/li>\n<li><strong>Take your supplements<\/strong> &#8211; vitamin B12, vitamin D, iron, calcium, zinc, omega-3, and selenium supplements could be included into your diet.<\/li>\n<\/ul>\n<p>All in all, to reach the best results, you\u2019ll need to choose the best foods to eat.<\/p>\n<p>To make your experience even more manageable and enjoyable, consider taking a look at <a href=\"https:\/\/dofasting.com\/\">DoFasting<\/a>. Here you can find everything you need for fasting &#8211; <strong>articles<\/strong>, <strong>supplements<\/strong>, and even a <strong>fasting app<\/strong>.<\/p>\n<p>Besides, the app includes nutritious and <strong>healthy vegan meal recipes<\/strong>, so you never run out of ideas.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foods_to_Eat\"><\/span>Foods to Eat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Even though, technically, you can eat anything on your eating window, there are some foods that are better to eat in order to enhance your overall well-being and receive the best results.<\/p>\n<p>The vegan intermittent fasting-friendly foods:<\/p>\n<ul>\n<li>Nuts<\/li>\n<li>Vegetables<\/li>\n<li>Leafy greens<\/li>\n<li>Protein-rich foods<\/li>\n<li>Fortified foods<\/li>\n<li>Whole grains<\/li>\n<li>Fruits<\/li>\n<li>Chia seeds<\/li>\n<li>Black coffee<\/li>\n<li>Herbal tea<\/li>\n<\/ul>\n<p>Moreover, the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\">Recommended Dietary Allowance (RDA)<\/a> of protein is 0.8 grams per 2.2 lbs of body weight. That number increases to 1.2 to 2 grams for people who are more active. Proteins contain amino acids that help your body keep your energy levels up as well as build and repair muscle.<\/p>\n<p>Vegan-friendly <strong>protein sources<\/strong>:<\/p>\n<ul>\n<li>Tofu<\/li>\n<li>Lentils<\/li>\n<li>Beans<\/li>\n<li>Hemp seeds<\/li>\n<li>Peas<\/li>\n<li>Seitan<\/li>\n<li>Soy milk<\/li>\n<li>Oats<\/li>\n<li>Wild rice<\/li>\n<li>Spirulina<\/li>\n<li>Sprouted grains<\/li>\n<li>Nuts<\/li>\n<li>Spelt and teff<\/li>\n<\/ul>\n<p>There are also foods that you should avoid to prevent weight gain.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foods_to_Avoid\"><\/span>Foods to Avoid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Foods that are <strong>not allowed<\/strong>:<\/p>\n<ul>\n<li>Meat<\/li>\n<li>Fish<\/li>\n<li>Eggs<\/li>\n<li>Cheese<\/li>\n<li>Butter<\/li>\n<li>Milk and other dairy products<\/li>\n<li>Mayonnaise<\/li>\n<li>Honey<\/li>\n<li>Highly-processed foods<\/li>\n<li>Sweets<\/li>\n<li>Sugary drinks<\/li>\n<li>Snacks<\/li>\n<\/ul>\n<p>The main aim is to avoid junk food and follow a plant-based meal plan.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"How_Does_Vegan_Intermittent_Fasting_Affect_Weight_Loss\"><\/span>How Does Vegan Intermittent Fasting Affect Weight Loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Intermittent fasting, in general, is a very effective method of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6128599\/\">reducing weight<\/a> and the risks of <strong>cardiovascular diseases<\/strong>.<\/p>\n<p>Fasting cleanses your body of toxins. When we fast, the body doesn\u2019t have access to glucose, forcing the cells to resort to other means to produce energy. Hence, the body begins <a href=\"https:\/\/www.bouldermedicalcenter.com\/6703-2\/#:~:text=Essentially%2C%20fasting%20cleanses%20our%20body,and%20materials%20to%20produce%20energy.\">gluconeogenesis<\/a>, a natural process of producing its own sugar.<\/p>\n<p>Speaking of weight loss, when you fast, your body enters <strong>ketosis<\/strong>. This happens when the body uses stored fat as its primary energy source. It gtuyhelps to lose weight and that also manages blood sugar levels.<\/p>\n<p>Vegan intermittent fasting does exactly the same.<\/p>\n<p>It depends on a person how much weight they can lose by fasting. A typical loss is <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/intermittent-fasting\/#:~:text=A%20systematic%20review%20of%2040,from%202%20to%20104%20weeks.\">7-11 pounds<\/a> over 10 weeks. Vegan intermittent fasting may result in a higher number because studies suggest that following a vegan or vegetarian diet instead of a regular one can also <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466943\/\">help you lose weight<\/a>.<\/p>\n<p>It all depends on your habits, intermittent fasting protocol, and your calorie intake.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Other_Benefits_of_Vegan_Intermittent_Fasting\"><\/span>5 Other Benefits of Vegan Intermittent Fasting<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Apart from reducing your body fat and weight in general, intermittent fasting combined with a vegan diet has other numerous health benefits.<\/p>\n<h3>1. Helps you burn belly fat<\/h3>\n<p>Refined high-calorie, high-fat foods increase belly fat. This type of food has more unhealthy bacteria. A lower calorie, high-fiber, plant-based diet, on the other hand, has more <strong>healthy bacteria<\/strong>.<\/p>\n<p>Healthy bacteria help <a href=\"https:\/\/www.imi.com.hk\/how-to-lose-belly-fat.html\">you burn belly fat<\/a>. Besides, intermittent fasting also cleanses the body from toxins and promotes <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S193152441400200X\">fat burning<\/a>.<\/p>\n<h3>2. Improves mood and concentration<\/h3>\n<p>Fasting is known to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8470960\/\">enhance brain health and function<\/a>.<\/p>\n<p>Vegan intermittent fasting can improve mood and boost concentration. This is because it increases the creation of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589016\/\">BDNF<\/a>, a protein in your brain associated with increased mood and cognition.<\/p>\n<h3>3. Helps control blood sugar levels<\/h3>\n<p>The time-restricted eating plan combined with a vegan diet <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7856758\/\">can reduce blood sugar levels<\/a> and decrease insulin resistance.<\/p>\n<p>Besides, \u200b\u200ba vegan or plant-based diet <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26853923\/\">reduces body mass index<\/a>, total cholesterol, LDL cholesterol, and glucose levels considerably. It\u2019s critical to keep your blood sugar levels as close to normal as possible, to help avoid or delay long-term, <a href=\"https:\/\/www.cdc.gov\/diabetes\/managing\/manage-blood-sugar.html#:~:text=It's%20important%20to%20keep%20your,improve%20your%20energy%20and%20mood.\">major health problems<\/a> such as heart disease, vision loss, and kidney disease.<\/p>\n<h3>4. Increases energy and stamina<\/h3>\n<p>Instead of carbohydrates, the body switches to using fats and ketones as a source of fuel for muscles when fasting which <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8248683\/\">increases endurance<\/a>.<\/p>\n<p>This means that vegan intermittent fasting can increase energy and stamina which will aid in your overall performance.<\/p>\n<h3>5. May help increase life expectancy<\/h3>\n<p>Some studies suggest that intermittent fasting can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5959807\/\">increase your lifespan<\/a>. Cells undergo an adaptive stress response during fasting, which can account for its numerous positive effects.<\/p>\n<p>Besides that, intermittent fasting has been shown to protect against many <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27810402\/\">age-related diseases<\/a> including diabetes and cardiovascular disease.<\/p>\n<p>Speaking of veganism, people of any age can <a href=\"https:\/\/journals.plos.org\/plosmedicine\/article?id=10.1371\/journal.pmed.1003889\">extend their lives<\/a> by changing from an animal-based diet to a more plant-based one.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Is_it_safe\"><\/span>Is it safe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7779846\/\">a lower amount of nutrients<\/a> such as iodine, iron, zinc, calcium, selenium, omega-3s, and vitamin B12 in a vegan diet. As a result, meeting your <strong>nutritional requirements<\/strong> might be difficult when intermittent fasting.<\/p>\n<p>You should plan your eating window and make sure that your diet is well-balanced. You could do this by visiting a registered dietitian or doing some nutritional research yourself.<\/p>\n<p>Moreover, if you have a history of eating disorders or a tendency to overeat while breaking a fast, this eating plan might not be suitable for you. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0165178110001836\">Binge eating disorder<\/a> can cause excessive food consumption in a short period of time. You may feel as though you have no control over your eating habits.<\/p>\n<p>However, if you make sure to eat healthy, well-balanced meals during your eating window and don\u2019t have a history of eating disorders &#8211; vegan intermittent fasting is <strong>completely safe<\/strong> and has <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/07315724.2020.1869625\">many health benefits<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Risks_and_Drawbacks_to_Consider\"><\/span>Risks and Drawbacks to Consider<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There are always some risks and drawbacks to consider when trying out a lifestyle change:<\/p>\n<ul>\n<li>Extreme hunger<\/li>\n<li>Nausea<\/li>\n<li>Irritability<\/li>\n<li>Headaches<\/li>\n<li>Fatigue<\/li>\n<li>Faintness<\/li>\n<\/ul>\n<p>These side effects can be caused due to a <strong>lack of nutrients<\/strong> which are harder to get on a vegan diet. Therefore, you must plan your meals accordingly and consider taking some supplements.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Who_Should_Not_Try_Intermittent_Fasting\"><\/span>Who Should Not Try Intermittent Fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Even though it has many benefits, intermittent fasting <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work#:~:text=Some%20people%20should%20steer%20clear,diabetes%20or%20blood%20sugar%20problems.\">isn\u2019t for everyone<\/a>. So make sure that you are not on the list:<\/p>\n<ul>\n<li>Children and teens under the age of 18 &#8211; need plenty of calories for development and growth.<\/li>\n<li>Women who are pregnant or breastfeeding &#8211; have increased energy requirements.<\/li>\n<li>People with a history of eating disorders &#8211; intermittent fasting can be triggering.<\/li>\n<li>People with diabetes or blood sugar problems &#8211; fasting causes blood sugar changes.<\/li>\n<li>People that tend to binge eat &#8211; can trigger binge eating even more.<\/li>\n<\/ul>\n<p>Whether you fall into these categories or not, it\u2019s always recommended that you <strong>consult your doctor<\/strong> before starting any diets or lifestyle changes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Tips_for_Sticking_to_the_Vegan_Intermittent_Fasting_Plan\"><\/span>6 Tips for Sticking to the Vegan Intermittent Fasting Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you decide to follow a vegan intermittent fasting plan, here are some pointers to keep you on track.<\/p>\n<h3>1. Hydration is important<\/h3>\n<p>When you&#8217;re not eating, you need to stay hydrated. It can help regulate hunger pangs and maintain <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\">electrolyte balance<\/a>.<\/p>\n<p>Moreover, you should drink water,<strong> 8-15 glasses<\/strong>, every day to control headaches, stabilize blood pressure, and promote muscle strength. You can also try fasting-friendly drinks.<\/p>\n<p>Track your water intake throughout the day to ensure proper hydration. You can record your glasses in a journal or use the DoFasting app, that will assist you in tracking your water intake.<\/p>\n<p>Also, keep a large bottle of water on hand that you don&#8217;t need to continuously refill.<\/p>\n<h3>2. Focus on whole and nutritious foods<\/h3>\n<p>Since a vegan diet naturally lacks some nutrients, you must focus on whole and nutritious foods. A diet lacking in certain nutrients can lead to nutritional deficiencies, which can impact digestion, bone growth, and brain function.<\/p>\n<p>Therefore, make sure to plan your eating window ahead of time and include lots of well-balanced meals. If needed, consult a nutritionist and add supplements to your diet as well.<\/p>\n<h3>3. Eat slowly and frequently during your meal times<\/h3>\n<p>To ensure that you won\u2019t binge after a fast, eat slowly and mindfully. This will help your<strong> digestive system<\/strong> and won\u2019t overwhelm your body after a long fasting period.<\/p>\n<p>Also, don\u2019t forget any meals throughout the day, try to eat as frequently as possible. This will also prevent you from getting too hungry and getting strong cravings.<\/p>\n<h3>4. Make sure you are eating enough<\/h3>\n<p>Even if you\u2019re trying to lose weight &#8211; you have to make sure you are eating enough. You don\u2019t need to shock your metabolism or take drastic measures to reach your goal.<\/p>\n<p>Instead, you should eat a lot of <strong>nutritious and healthy meals<\/strong> throughout the day to feel good and get the most out of intermittent fasting. Hence, make sure to eat the required amount of calories and include a lot of greens, fruits, and protein-rich foods.<\/p>\n<p>You can check how many calories you should eat on average on a <a href=\"https:\/\/dofasting.com\/smart-scale\/\">smart scale<\/a> or after downloading the <a href=\"https:\/\/dofasting.com\/\">DoFasting app<\/a>.<\/p>\n<h3>5. Prepare your meals in advance<\/h3>\n<p>Meal prep is a great way to ensure that you always get the needed nutrients and calories and don\u2019t turn to fast food choices. As I\u2019ve mentioned above, a plant-based diet naturally lacks iron, zinc, calcium, vitamins B12 and D, selenium, and omega-3s.<\/p>\n<p>Hence, you need some nutritional knowledge and preparation in order to eliminate the lack of these nutrients.<\/p>\n<p>Preparing your meals and snacks in advance can save you time and prevent you from binge eating. Besides, as a vegan or vegetarian you should seek out nutrient- and fiber-rich meals to<strong> reduce hunger and malnutrition<\/strong> during fasting times.<\/p>\n<h3>6. Add healthy fats to every meal you eat<\/h3>\n<p>Healthy fats make sure that you absorb all the <a href=\"https:\/\/health.clevelandclinic.org\/5-tips-for-eating-good-fats\/#:~:text=%E2%80%9CGood%20fats%20are%20essential%20to,help%20regulate%20your%20blood%20sugar.\">nutrients and vitamins<\/a>. It also speeds up your metabolism and regulates your blood sugar, which is helpful when trying to lose weight.<\/p>\n<p>In addition, healthy fats help you feel full and reduce hunger during your fasting window. This ensures you don\u2019t overeat when the fast ends as well.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Vegan Intermittent Fasting: Final Considerations<\/h2>\n<p>Vegan intermittent fasting is the same as regular intermittent fasting but with a different meal plan. It\u2019s completely safe and beneficial as long as you maintain a well-balanced plant-based, vegan diet and choose the right fasting plan.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What Is Vegan Intermittent Fasting, and How Does It Work? A vegan lifestyle is completely compatible with intermittent fasting. Moreover, it can even promote weight loss and enhance other health benefits. Vegan intermittent fasting and regular intermittent fasting both include a time-restricted eating pattern. The only difference is that you continue to abstain from all [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":4034,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[32,99],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegan Intermittent Fasting: Is it a Healthy Way to Lose Weight?<\/title>\n<meta name=\"description\" content=\"Is vegan intermittent fasting worth a try? This article covers all you need to know about combining a plant-based diet with intermittent fasting.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts\/1413\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vegan Intermittent Fasting: Is it a Healthy Way to Lose Weight?\" \/>\n<meta property=\"og:description\" content=\"Is vegan intermittent fasting worth a try? 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