Intermittent Fasting for Vegetarians and Vegans
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intermittent fasting is probably the fastest-growing eating style or diet trend right now the hard part is everyone’s focusing on intermittent fasting with keto or with eating a bunch of meat nobody’s talking about intermittent fasting for vegans or for vegetarians and truth be told intermittent fasting lends itself phenomenally well for vegans and vegetarians so this is gonna be a nice little guide for vegans and vegetarians that want to experiment with intermittent fasting things that you should consider when you’re going about your intermittent fasting journey so we’ll break it all down from how to go into your fast how to break your fast what kind of foods you should break your fast with what you should eat throughout the course of the day how often frequency everything it’s all gonna be summed up to do this short simple video that you can consume and also share with your friends and family hey make sure you hit that red subscribe button and then hit that little bell icon so you can turn on notifications so you know whenever I post new videos not all my content is vegan and vegetarian specific at all I talk about everything but still a great place for you to learn and arm yourselves with knowledge also in reference to this video I recommend that you check out boo foods down below in the description after you watch this video the cool thing is boo foods is an entirely vegan friendly formula that works not only on keto but works great for intermittent fasting and works great for those that are just living a low carb lifestyle in general they’re literally probably the first keto and vegan friendly bar that’s out there you can get them at Whole Foods or you can get them down in the link below but make sure you watch this video first so you know how to do your intermittent fasting ok so the first thing we want to talk about is what the heck is this intermittent fasting thing for you just the general picture all it really is is going a period of time without eating and then having a consolidated eating window okay so that’s the cool things you can do what you’re normally doing with your diet you’re just shifting your time periods that you have strategic gaps in between meals to allow for maximum fat burning and maximum antioxidant activity of the body and also maximum cellular rejuvenation so an example would be stopping eating at 8 p.m. and not eating again until say 1:00 or 2:00 p.m. the next day there’s different periods and we’ll talk about the different lengths of time that you can fast so now that’s out of the way let’s talk about how you should lead into a fast okay so leading up to a fast you want to make sure that you’re trying to go as low as possible with your last meal before starting your fast so that means the dinner before your fasting period officially starts you should try to keep carbs as minimal as possible and there’s strategy to this okay it’s not about ketosis it’s about trying to make sure that you are instigating the right amount of lipolysis you see carbohydrates spike what is called leptin and leptin is good because it stimulates your metabolism but leptin has to be low if we ever want fat-burning to occur okay so what we’re trying to do here is we’re trying to make it so that we don’t have carbohydrates spiking our leptin right when we go into a fast if we keep our leptin a little bit lower right before starting a fast it means that we’re going to tap into our body’s fat burning potential earlier in our fast which means that you’re going to have more fat burning period of your fast than you would otherwise so examples if you’re vegan or vegetarian would be consuming something as simple as like tempeh or or hemp a or a pea protein shake with a little bit of coconut oil you just keeping the fats high and the carbs low with your last meal before going into a fast now the other piece of this equation is we actually are trying to instigate more ketones and I don’t want you to get freaked out when I say ketones the goal isn’t necessarily to get into ketosis but the goal is to have ketones elevated during your fast and it’s simply because they preserve muscle you see there’s actually a study those published in the british journal nutrition and i know you might not want to hear this but it’s the truth and we need to address it so we can get around it it found that people that were eating an omnivorous diet ended up having about 25% more muscle than those that ate a vegetarian or vegan diet now it’s not a huge deal and who’s really counting the point is is that we do need to address this though because when you’re doing a period of intermittent fasting you have less calories coming in which puts you at risk for losing some of your precious muscle tissue that you do have so it’s ok though we just get around it in some ways and the way we get around it is we try to make sure that we get our ketones elevated as much as possible because ketones although it sounds like it’s just has to do with ketosis ketones are elevated when we don’t eat so even if you’re intermittent fasting while consuming carbs you’re still going to produce ketones during your fasting period and ketones are very muscle sparing that’s what’s so awesome about them is they preserve muscle see ketones are something known as a beta hydroxy butyrate and that gets released and produced by your liver in periods of time that you’re not eating that preserves muscle in fact the Journal of Clinical Investigation found that the ketones that are produced when you’re fasting or on a ketogenic diet will legitimately preserve muscle in fact they stop leucine oxidation by as much as 41 percent so that’s muscle breakdown they can stop as much as 41% of the muscle breakdown so uming a vegan or vegetarian it’s so critical that you get your ketones elevated when you’re fasting so that you get that muscle sparing effect you get all the benefit of burning fat but without losing the muscle so we do that by keeping our carbs low before we enter the fast so we have a better chance of producing those ketones now let’s talk a little bit about the length of time that you should fast and this can vary depending on your experience level depending on how much you eat during your eating period but generally speaking if you are just starting out I highly recommend starting small a 12 hour fast is still great you still get a huge benefit of 12 hours you still get a huge gut biome reset if you have any degree of gut dysbiosis which I have to say most of the time vegans and vegetarians do not they usually have pretty healthy guts when you look at the studies however if you feel like you need to balance your gut out a 12 hour fast and curry is a great place to start it allows the bad bacteria to subside and allows the good bacteria to grow because you actually get an opportunity for bad bacteria to get stave off to die off okay now what I would recommend is advancing slowly so start with a 12 hour fast and then every week go ahead and add two hours to your fasting period and we’ll talk about frequency here in just a moment too until you reach 16 hours 16 hours is the ideal fasting period it’s called a 16 8 16 hours of fasting followed by eight hours of eating so this is something as simple as going from 10 p.m. to 2 p.m. right now the longer that you fast the more ketones you produce so if you remember what I said earlier you want higher levels of ketones because that preserves your muscle which is so critical when you’re vegan or vegetarian so at 16 hours you get more ketone production at 12 hours you don’t get a whole lot of ketones you just kind of get some other therapeutic effects you can’t push it longer however I do recommend that if you’re vegan or vegetarian you don’t really push it past 20 hours try to keep it in that 16 hour window it’s just a nice little sweet spot something that I want you to consider adding to the mix that I usually don’t recommend at all okay now so this is something very unique for the vegan and vegetarian population here there are things out there called eggs Aegina ski tones okay these are supplements and this isn’t a supplement push this is just honest and I’m going to name names there are products out there that are just exotic items that you can take during a fast full disclaimer they do break a fast to some degree as they stop some of the autofit effects but we’re not gonna worry about that right now okay if you take exhaustion as ketones during your fasting period you can at least get your ketone elevation up a little bit higher therefore reducing your muscle loss so something to consider and if you’re vegan or vegetarian and you are doing intermittent fasting I do think that there is a place for them okay especially when you consider that we’re not gonna be fasting all that often which leads me into my next point okay frequency okay so how often should you intermittent fast often think that they should intermittent fast every day okay I don’t think the intermittent fasting every day is a good solution for anybody because it changes your meal structure your pattern of eating so the point where your body’s just gonna adapt if you skip breakfast every day eventually your body’s just gonna just get used to that number of calories and you’re gonna lose the desired outcome you’re gonna lose the shock factor of the diet in the first place so I usually recommend that people don’t fast more than four days per week but for vegans and vegetarians I actually recommend even less frequently you should be fasting two to three days per week in this fashion okay now you might be thinking well that’s not enough to really get my desired outcome yes it is okay as long as you’re fasting aggressively enough to where your calories are restricted on those two or three days because at the end of the week the total calories that you’ll be in a net loss of should aggregate enough to ultimately lose some good amounts of weight why is it so important that you fast less frequently because we have to be real with ourselves as a vegan or vegetarian you know that it is more difficult okay not impossible but more difficult to get the steady supply of nutrients min vitamins protein that you need in the first place when you’re fasting you’re limiting that even more because you’re limiting your potential opportunities to eat okay so you’ve already gone from a semi restricted state to an even more restricted state and if you were to fast every day my fear would be that you would lose a lot of the vital nutrients that you need to sustain healthy bodily function now you might be a very experienced vegan or a very experienced vegetarian which you know exactly what to eat this could be different for you okay a full disclaimer there but for most people I do recommend that they still continue their normal vegan or vegetarian diet and then you just use intermittent fasting specific days out of the week to get the desired outcome now I often say in many of my videos breaking a fast is probably more important than the actual fast itself how you break your fast determines a lot of the success of your fast because at this point in time your body is so sensitive to what you take in you want to make sure that you’re taking in the right stuff so let’s talk about how you should break your fast so you want to keep it a lean okay even though I’m all about high fat foods and keeping it good clean good and clean with good quality fats right when you break your fast you really should just keep it as close to just lean protein as possible now what does that mean for a vegan well it means things like hemp it means things like a hemp protein powder means things like a pea protein powder I usually recommend staying away from soy when you break your fast means things like Sacha Inchi it means a nutritional yeast if you’re doing carbs I would recommend teff teff is a grain that is gluten-free that is really clean I recommend buckwheat I don’t necessarily recommend quinoa simply because quinoa is can cause a lot of digestive issues especially right when you break it fast I also recommend low fiber veggies why low fiber don’t you want fiber not necessarily okay right when you break a fast fiber is gonna wreak some havoc on your gut your gut mucosal layer is broken down a little bit at this point okay your your guts in restorative mode you want to bring low fiber food soon so your body doesn’t have the opportunity to ferment a whole lot and doesn’t have that gastric upset so spinach even just a little bit of spring mix try to avoid the romaine try to avoid the broccoli try to avoid the cauliflower try to avoid cruciferous and things that have high degrees of fermentable sugars like raffinose which is in broccoli okay so keep it very simple spinach that’s a good simple one a good carb to have when you start out is a beat believe it or not okay you get a nice amount of carbohydrates that are lean but you’re not actually spiking your insulin a whole lot one of my personal favorites too is straight unsweetened dark baking chocolate just maybe one ounce of it or so a couple grams of fat but you get good high antioxidant activity so here’s something that very important while you’re fasting you have a big up regulation of natural antioxidant activity right when you break your fast you have a big surge of oxidative stress okay you went from being a really clean slate clean body to all of a sudden having tons of nutrients bombarding your body which triggers cellular waste consumption equals waste no matter what okay so this means that all of a sudden you have oxidative damage so I recommend consuming high antioxidant foods okay mainly because oxidative stress is going to destroy collagen production when you’re fasting you already have a collagen sort of deficit right you’re breaking down collagen I wanna make sure you’re not losing skin health hair health and most importantly joint health so add some antioxidants right in you break your fast even take a couple thousand milligrams of vitamin C if you’d like it can help you out a lot now this very important point okay do not by any means do not consume nuts when you break your fast okay the phytic acid in nuts will chelate the minerals that you’d be getting from your other foods which means that you are already in a deficit right and then all of a sudden your chelating the vitamins and the minerals that you need for good healthy life your chelating them because of the specific phytates that are in nuts which leads me into also if you’re having a protein shake with hemp powder or peat powder try not to use almond milk or cashew milk try to use hemp milk okay flax milk would be okay too or coconut milk even okay those are gonna be your best bets because they’re not gonna have the phytic acid component very very very important there additionally unfortunately and the Journal of pediatrics proved this and a couple of in one study but then there’s a lot of studies that also prove it you’re going to be deficient in omega threes okay vegans are already deficient in omega-3s as a rule and I hate to group you into a category like that but vegans and vegetarians generally have low levels of omega-3 in fact this study in Journal of Pediatrics found that when they measured human milk that there was 23.8% omega sixes in a vegan vegetarian human milk versus 10% and on divorce it’s not saying that one is better than the other okay but the point is is that your omega-6 levels are an indicator of how low your omega-3 levels are and we need to balance that out so you can keep inflammation at bay so I recommend taking algal DHA ok alochol oil is a vegan form of omega-3 that comes from algae okay so it’s still all the omega-3s that you need very very important stuff so highly recommend taking literally like 1 to 2 thousand milligrams it’s like gonna be a couple capsules with every single meal that you consume during your fasting day to compensate for the fact that you weren’t able to get that earlier in the day ok so you’re gonna have to spend a little bit of money on supplements to do it right but highly recommend that you go that route okay so now you broke your fast okay with a small meal and you’re thinking this is not a big meal this is something really tiny that’s true okay but it’s just to break your fast now 60 to 90 minutes later I want you to eat your larger meal and what this is going to consist of is if you are someone that is not doing keto okay this is where you have your carbs come into play along with your proteins still really low fat okay the only fat that’s coming in is coming from supplements that you’re taking in the way of omega-3 is like the algal so with this next meal though I do recommend that you keep it low glycemic index okay so again we’re gonna want like things like butternut squash or acorn squash or just things like that right things that are low glycemic or lentils chickpeas okay that way you’re getting a good amount of vitamins and fiber in but you’re getting in a low glycemic fashion okay and here’s a fun little hack resistant starch see the journal Nutrition published a study that found that just by adding 10 to 15 grams of resistant starch and I’ll explain what that is in a second verse is not allowed subjects to have significant improvements in insulin sensitivity so what this basically means is that people that are consuming resistant starch which is gonna be things like a reheated potato or rice noodles that have been reheated end up getting sort of a free starch and I say it’s a free starch because when you take a potato and it’s boiled or something like that you ultimately end up with activated starts it’s gonna be high glycemic but then when you put it in the refrigerator and it cools this starches change and it makes it so it becomes a resistant starch which means you still get the carbohydrates but they don’t spike your insulin high at all so you can actually get away with eating more so I recommend at this point bake a potato put it in the fridge let it cool and then reheat it and it’s like a hack to be able to eat your potatoes and not have a negative effects from it so that’s what I would recommend doing and rice noodles are great here too so if you like Vietnamese pho or you’d like making some any kind of dish with rice noodles it’s a great solution here keeping the fats out of the equation okay now we have one more little meal before you go to bed and this is where we go low carb high fat very important we’re keeping the fats in the carbs separate if you spike your insulin along with fats you will store fat okay so eating carbs with fats at the same time equals insulin spike which equals fat storage because you’re consuming the fat – also something known as oscillation stimulating protein which has a cascading effect of stimulating more of an insulin spike to store more fat point is we’re keeping them separate you’ve had your carbs now you’re having your higher fat meal which can be something like I would say if you’re vegetarian and Greek yogurt with some almond butter or Greek yogurt with a little bit of macadamia nut butter might be perfect if you’re vegan then you can do some almond yogurt okay they have almond or coconut yogurt even though I want to keep almonds to a minimum you still have a little bit of yogurt put a little bit of macadamia nut butter to add some fats and you may want to consider adding some coconut oil so you get the MCTS here’s why when you’re fasting you have an elevation of catecholamines in adrenaline it just does this and it means that when you’re first getting started with fasting you might find that you don’t sleep as well well MCTS have been shown to allow more tryptophan into the brain more tryptophan into the brain means more serotonin production more serotonin production means something that you’ve heard of melatonin melatonin lets you go to sleep alright so just take my word for it it’s that big like long kind of pathway but MCTS from coconut oil are going to ultimately help you sleep after a fast okay here’s some quick things to remember though just hot tips for vegans and vegetarians that are intermittent fasting break your fast lean keep your carbs and fats separate that’s before you start your fast omega-3s with every meal take some extra minerals magnesium potassium those are ok during your fast okay now when you are eating food keep the nuts to a minimum especially nuts that have high phytates almonds cashews Brazil nuts hazelnuts are the ones we really need to pay attention to the most your friends are gonna be macadamia nuts pecans walnuts okay high omega-3 omega-3 nuts like that Chia and flax also going to be good to go also very important you keep soy to a minimum on your fasting days and I know this can be hard if you’re vegan okay but soy already has a little bit of a negative impact on the body but usually it’s spread out enough that it’s not a huge deal when your body’s sensitive on a fasting day it’s gonna take those phytoestrogens and suck them up and have some serious side effects for you that you don’t want to experience so this is all you really need to know okay you can take my other videos surrounding intermittent fasting and learn about intermittent fasting and the practical applications and then apply what I taught in this video as far as what you should do differently and you have a perfect playbook so I invite you to share this with your friends coz intermittent fasting isn’t just for meatheads it isn’t just for kiddos zealots it’s for people that want to change their life get healthy and have cellular rejuvenation so please keep it locked in here on my channel and I’ll see you in the next video
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Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!
Intermittent Fasting for Vegetarians and Vegans – Thomas DeLauer
Okay, so the first thing I want to talk about is what the heck is this intermittent fasting thing for you, just the general picture. All it really is is going a period of time without eating and then having a consolidated eating window.
Okay, so that’s the cool thing. You can do what you’re normally doing with your diet. You’re just shifting your time period, so that you have strategic gaps in between meals to allow for maximum fat burning and maximum antioxidant activity of the body and also maximum cellular rejuvenation.
So, an example would be stopping eating at 8:00 PM and not eating again until, say, 1 or 2:00 PM the next day. There’s different periods and we’ll talk about the different lengths of time that you can fast.
You see, carbohydrates spike what is called leptin. And leptin is good because it stimulates your metabolism. But leptin has to be low if we ever want fat burning to occur, okay. What we’re trying to do here is we’re trying to make it so that we don’t have carbohydrates spiking our leptin, right when we go into a fast. If we keep our leptin a little bit lower right before starting a fast, it means that we’re going to tap into our body’s fat burning potential earlier in our fast, which means that you’re going to have more fat burning period of your fast than you would otherwise.
So, examples if you’re a vegan or a vegetarian would be consuming something as simple as tempeh or Hempeh or a pea protein shake with a little bit of coconut oil. You’re just keeping the fats high and the carbs low with your last meal before going into a fast.
why is it so important that you fast less frequently? Because we have to be real with ourselves. As a vegan or vegetarian, you know that it is more difficult, okay, not impossible, but more difficult to get the steady supply of nutrients, minerals, vitamins, protein that you need in the first place.
When you’re fasting, you’re limiting that even more because you’re limiting your potential opportunities to eat. Okay, so you’ve already gone from a semi-restricted state to an even more restricted state. And if you were to fast every day, my fear would be that you would lose a lot of the vital nutrients that you need to sustain healthy bodily function.
Here’s something that very important. While you’re fasting, you have a big up regulation of natural antioxidant activity. Right when you break your fast, you have a big surge of oxidative stress, okay. You went from being a really clean slate, clean body to all of a sudden having tons of nutrients bombarding your body, which triggers cellular waste. Consumption equals waste no matter what.
Okay, so this means that all of a sudden, you have oxidative damage. I recommend consuming high antioxidant foods, okay. Mainly because oxidative stress is going to destroy collagen production. And when you’re fasting, you already have a collagen sort of deficit. You’re breaking down collagen. I want to make sure you’re not losing skin health, hair health, and most importantly, joint health.
So, add some antioxidants, right when you break your fast. Even take a couple of thousand milligrams of vitamin C if you’d like. It can help you out a lot.
Additionally, unfortunately, The Journal of Pediatrics proved this in one study, but then there’s a lot of studies that also prove it. You’re going to be deficient in Omega-3s, okay. Vegans are already deficient in Omega-3s as a rule, and I hate to group you into a category like that, but vegans and vegetarians generally have low levels of Omega-3.
In fact, this study in Journal of Pediatrics found that when they measured human milk that there was 23.8% Omega-6s in a vegan vegetarian’s human milk versus 10% in an omnivores. It’s not saying that one is better than the other. Okay. But the point is is that your Omega-6 levels are an indicator of how low your Omega-3 levels are. And we need to balance that out so that you can keep inflammation at bay.
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: