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Keto VS Vegan VS Plant-Based – A DIET COMPARISON

How are the keto diet and vegan diet both leading, if they are so opposite?

There has been a tremendous amount of content being pumped out about what the best diet is to eat. There are a lot of articles with opposing arguments, so I want to break things down for you to help you gain a better understanding of each.

Before we begin, please understand that everybody is different and there is no one size fits all. Some people have more difficulty absorbing nutrients than others, some have allergies, some may see results in different ways and most importantly, your happiness comes first. Find your individual balance to ensure your lifestyle is sustainable long-term, rather than falling into the yo-yo trap!

Ketogenic Diet

The Keto diet was originally used as a treatment for epilepsy in the 1920’s. It works by limiting your carb intake to about 50g per day, whilst you increase your fat and protein intake. The diet is typically heavy on animal products and puts your body into a state of ketosis, which allows you to burn fat at a faster rate.

“Your body turns carbohydrates into glucose for energy, so when you cut carbs from your diet, you switch to burning fatty acids, or ketones.”

But what do people often do wrong? I have heard people proudly say “it’s not expensive because you just buy the cheap shi**y cuts of meat” and they load up on cheese, butter, cream, and carcinogenic processed meats like bacon and salami. Most do not upkeep an adequate intake of veggies, and fruit is not allowed except for berries, which means we are missing out on essential nutrients.

PROS

  1. Weight-loss is achieved as you tend to substantially lower your calorie intake for the day, by cutting out a whole food group. However, studies show that most of this is just water weight, not fat loss 💦
  2. Encourages you to steer away from processed sugary foods 🍬
  3. Can result in increased energy levels.
  4. Reduced blood sugar and insulin levels which can treat and possibly even reverse type 2 diabetes.
  5. May lower blood pressure and is effective against metabolic syndrome.

CONS

  1. High saturated fat content which can clog your arteries and increase your risk of chronic disease. People often opt for low-quality meat and processed meat which is a class 1 carcinogen linked to cancer. Instead, it should be more balanced with plant-based fat sources such as avocado, olives, nuts and seeds which actually promote heart health 🍖
  2. It is not recommended long-term and can result in weight fluctuations and food binges in some. People often get stressed with dining out or grabbing food on-the-go.
  3. Constipation and bad breath are common side effects.
  4. It can lead to yo-yo dieting.
  5. You are missing out on a variety of important nutrients from genuinely healthy foods (you can’t even eat a banana or oats) 🍌
  6. Has an all-or-nothing approach with no in-between.
  7. Eating a lot of animal foods on the keto diet can lead to more acidic urine and a higher risk of kidney stones. This acidic state can also worsen the progression of chronic kidney disease.
  8. Carb intake on the keto diet is typically limited to fewer than 50 grams per day, which can come as a shock to your body. As your body depletes its carb stores and switches to using ketones and fat for fuel at the start of this eating pattern, you may experience flu-like symptoms. These include headaches, dizziness, fatigue, nausea, and constipation — due in part to dehydration and electrolyte imbalances that happen as your body adjusts to ketosis 😰
  9. Some studies suggest the keto diet doesn’t provide enough calcium, potassium, vitamin D, magnesium, phosphorus or other vitamins and minerals depending on the person.
  10. The keto diet may reduce your bone mineral density and trigger bone breakdown over time.
  11. While research is mixed, some evidence suggests that low carb diets that focus on animal foods may lead to higher death rates from heart disease, cancer, and other degenerative disease.
  12. It’s not sustainable for everyone on the planet to eat such large amounts of animal products with the state the world is currently in 🌎

All in all, I feel people use keto as an excuse to eat all of the ‘less healthy’ foods such as bacon, cheese, processed/fatty meat and more. They are too focused on external short-term weight-loss, instead of internal or overall health.

Vegan

The vegan diet has absolutely BLOWN UP over the last few years as more and more people are discovering the benefits for their health, animal welfare and the planet. There is the utmost controversy over this topic and most of the general public are quite against the idea. I guess because they believe it will be detrimental to their health and don’t know what else there is left to eat, after removing animal products from their diet.

I truly feel that this movement is here to stay as by transitioning to plant-foods, we can end world hunger and climate change, and stop some chronic illness in it’s tracks!

Veganism is avoiding the exploitation of animals at all costs, including meat, dairy, eggs, honey, leather, fur, makeup and other products that have been tested on animals 🐝

There are many vegans all over the world who are absolutely thriving! They maintain a healthy weight almost effortlessly, they are bounding with energy, have a beautiful glow to their skin and are living their best life. However, there are also vegans who aren’t looking after themselves as well as they could. They look washed out, have brittle hair, low energy and can be overweight or underweight from opting for too many processed vegan foods instead of whole-foods, or not eating enough calories. I truly believe that this happens on any diet, whether animal products are eaten or not (many meat eaters are still nutrient deficient).

PROS

  1. A spiritual experience of giving back and finding purpose, as you contribute to something greater than yourself and eat in-line with your values 🧘
  2. Save the planet as most of our resources go toward the production of meat and dairy, but we would use much lower amounts if we used the land and water for plant-based food instead, as the calories go much further. Livestock are our biggest contributor to rainforest destruction due to space to raise the animals and grow soy for their feed (tofu and soy milk are not the culprits) 🐄
  3. Vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans.
  4. Vegan diets may reduce the risk of developing type 2 diabetes. They are also particularly effective at reducing blood sugar levels and may help prevent further medical issues from developing.
  5. Certain aspects of the vegan diet may offer protection against prostate, breast and colon cancers.
  6. Vegan diets may benefit heart health by significantly reducing the risk factors that contribute to heart disease 💖
  7. Vegan diets based on probiotic-rich whole foods can significantly decrease symptoms of osteoarthritis and rheumatoid arthritis.
  8. Plant-based foods are typically lower in calories, so weight loss and effortless weight maintenance are common positive side effects! 👙
  9. A vegan diet may help reduce food costs. Meat, dairy and seafood are often expensive, whilst beans, legumes, rice, grain, oats and potatoes can be the cheapest foods we have available to us. Indulging in dairy-free cheeses, vegan chocolate/other alternatives, milks and mock meats can ramp up the cost however. This can make it easier to feed a family on a budget or even eat well if you’re a student or someone with a lower income 💰
  10. By comparison, the farming of vegan-friendly plants requires fewer resources (land and water) than the production of typical western foods such as meat, poultry, and dairy. Cows also produce more greenhouses gasses (methane) than plants do, which leads to the conclusion that eating vegan helps to reduce the risk of global warming 🌾 

CONS

  1. It is necessary to monitor your nutrient levels as some things cannot be found in plant foods (or only in very small amounts), or not as easily absorbed by the body. You need to eat more volume and variety, but once again I embrace this and use it to my advantage.. STACK YOUR PLATE UP!
  2. Vegans experience a lot of backlash and judgement from society, or even their close friends, partner and family 😓
  3. Poorly planned vegan diets may provide insufficient amounts of essential fatty acids, vitamin B12, vitamin D, iron, calcium, iodine and zinc.
  4. You need to be a lot more diligent with reading nutrition labels as milk products and eggs are found in almost everything! Even wine is filtered through fish bladder! Popular animal-derived fining agents used in the production of wine include blood and bone marrow, casein (milk protein), chitin (fiber from crustacean shells), egg albumen (derived from egg whites), fish oil, gelatin (protein from boiling animal parts), and isinglass (gelatin from fish bladder membranes) 🍷
  5. Although it is a lot easier today than many years ago, there can still be some difficulty with dining out if restaurants and cafe’s do not accommodate or chefs do not understand what veganism is. I usually check the menu beforehand or make adjustments to meals as needed 👩‍🍳
  6. There are still a number of heavily processed vegan foods such as some of the mockmeats, some chocolate, biscuits, ice-cream and more.
  7. Some may suffer from isolation, especially at family gatherings or events where the meal may be centered around animal products. I always recommend taking your own big salad, veggie lasagne, mushroom and lentil sausage rolls, spinach and tofu chilli rolls etc. If it’s a BBQ I’ll usually bring my own vegan chicken patty/schnitzel, veggie sausages or burger patty 🍔
  8. When people first make the switch, they may find themselves constantly hungry and not feeling satisfied. This is because you need to eat MORE than before and bulk up your meals with beans, legumes, quinoa, rice, starchy veggies, nuts and seeds. Don’t just rely on lettuce leaves!
  9. Veganism is a common diet choice among those with Orthorexia (an eating disorder that obsesses over only healthy or ‘clean’ foods).
  10. Vegans often put animals before their own health and suffer from some side-effects without ever looking into it. Examples are low energy, hormonal imbalances, brain fog, brittle hair and nails, feeling washed out in the face etc. I have experienced some of these symptoms myself and it just took a few tweaks in my diet/lifestyle/environment to get back to optimum performance. Vegans shouldn’t ignore red flags! PLEASE look into any issues you may experience. I like to describe our health as the energy we bring into this world, and the world NEEDS you.. 🥑

Plant-Based

VEGAN = Avoiding animal products at all costs. This can mean they focus on whole plant foods, or processed junk food.

PLANT-BASED = A diet based around plants. Some may avoid animal products all together, whilst some may limit animal products to 10% or less of their diet.

This approach offers a little more freedom to do what’s right for you as an individual and find your balance. It can be a little less intimidating dining out or attending social gatherings, or can be a great way to transition into veganism.

After years on this journey I have found a balance that works for me which is 90-95% plant-based. I have found that eating fish (especially salmon) a few times a month and eggs from my own chickens has really helped with brain fog, variety in protein and not feeling so washed out. Please note that EVERYONE is different. Some women find eating red meat only around their time of month benefits them also. I do treat myself to real cheese every couple of months, but enjoy vegan cheese the rest of the time! I also eat a mix of normal and dairy-free chocolate, depending on what brands I can get my hands on at the time!

I find this approach gets a lot of backlash from vegans for not being strict enough or trying hard enough, but I have also been complimented by others for suggesting/taking an approach that’s not so black and white/all-or-nothing.

My Favourite Protein Powder & Greens Supplement

PROS

  1. Refer to the benefits of a vegan diet as above!
  2. You may experience more energy compared to a standard western diet, feeling lighter after meals rather than heavy and lethargic, reduced bloating and gas, improving gut health and digestion, better bowel regularity, slim down body fat, contribute to the health of our planet and animal rights 🌯
  3. Some may find this approach more sustainable long-term than a full vegan diet.
  4. The Blue Zones are the places around the world where people live to 100 years or older, with the least amount of degenerative disease such as diabetes, cancer, heart disease and obesity. They have all adopted a whole-foods plant-based diet with little to no animal products.
  5. GREAT for people who may have disordered eating habits as it doesn’t focus on or require calorie counting and portion restriction, unlike most diets 🍴
  6. Sustainable and manageable long-term!

CONS

  1. Requires diligence in meal planning. A positive thing but could take adjusting to for someone who doesn’t often cook.
  2. Ensure you monitor your nutrient levels every 1-2 years for optimum health. I have an extreme fear of blood tests, but get hair follicle tests or use my finger scanner that I invested in for my nutrition business which displays any imbalances within the body. There’s no point guessing what you need when it comes to supplements. I also find doctors usually only check for iron and B12 which is hardly the surface.
  3. It takes TIME and can be overwhelming at the start until you find alternatives. Be compassionate with yourself and go at your own pace 🍓

Conclusion

I feel too many people use the keto diet as a lose-weight-quick scheme and there are an abundance of low quality fatty meals that contribute to negative health impacts. However, I have seen some nice keto recipe books with a fillet of fish and a huge salad for example. It can be done a right way and a wrong way, but I recommend eating plenty of lean vegetables and monitoring how you feel. Also, if you use the keto diet as a short term way to lose weight, you still haven’t built the fundamental habits and knowledge to sustain it once you revert back to your old eating patterns 🥗

A vegan diet is highly valued for its compassion for animals and making a difference to care for the state of the world. It takes everything into account and goes full force. However, I have found some vegans don’t even treat each other with respect (even though they are on the same team), let alone the outer world. Of course this isn’t putting everyone into one basket, but more kindness to each other and to the general public about what’s right and wrong would definitely inspire more people to join the movement. A conversation about a topic giving your perspective and sharing knowledge in a mature way is productive and educational. It’s a great thing to have your beliefs challenged! But people don’t want to feel ridiculed or attacked. It’s all in the way we go about it. Be a positive influence in the lives of others! 🐷

Another example I recently witnessed was a man posting in a vegan group that he’s feeling very low in energy and is re-considering eating eggs as he has tried everything else.. Everyone absolutely attacked him saying it’s disgusting and it’s not vegan. But what’s the point if you feel horrible and not yourself? Isn’t it better to introduce a small amount of something back in to your diet, instead of giving up on the whole thing which would be an even worse effect for the animals? Choose your source carefully (I would avoid the supermarket and large scale farming). I also recommend getting a nutrient test done to see if there are specific vegan foods to emphasise more of in your diet 🌯

A plant-based diet is a promising way to get the wider public to improve their eating habits. It’s not as drastic or intimidating as an all-or-nothing approach and it’s a great way to dip your feet in to see what it’s like with little pressure. A great stepping stone towards veganism and finding what works for your body 🌿

To learn more, I’ve created a FREE 7-Day Plant-Based Masterclass Series.

Or check out my Eat From The Earth Meal Guide containing over 140 whole-foods and plant focused customisable recipes, so you can get excited to nourish your body in a simple, satisfying and easy way!

I hope you found this post educational and informative, so you can make better decisions around your eating habits 💕

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