Ketogenic diets are popular among those trying to lose weight quickly. However, these diets aren't sustainable over the long term and have been shown to increase risk of chronic lifestyle diseases in the long run.
Plant-based diets are becoming increasingly popular, but they're often criticized for lacking variety. Some experts say that going vegan or vegetarian is easier than following a keto diet.
So, here are seven reasons to forget keto and go plant-based:
1. Ketosis isn't sustainable
When you follow a ketogenic diet, you limit carbs and rely primarily on fats for fuel. As a result, your body enters a state called ketosis, where it burns stored fat for energy rather than glucose.
While ketosis sounds good, it doesn't last forever. Once you stop restricting carbs, your body burns glucose for energy.
This means you may eventually regain the lost weight, plus more.
2. Going plant-based makes it easier
Going plant-based is more manageable than following a ketogenic diet. There are no restrictions on macronutrients, and you can still eat plenty of vegetables, fruits, nuts, seeds, and whole grains.
You won't have to worry about counting macros or measuring portions.
3. Eating plants is healthier
Eating plants is better for your health than eating meat and dairy products. Plants contain fibre, vitamins, minerals, antioxidants, and phytonutrients that may protect against certain diseases.
In addition, animal products cause inflammation, linked to numerous chronic conditions such as diabetes, arthritis, asthma, and Alzheimer's.
Animal products increase the risk of heart disease, high blood pressure, high cholesterol levels, insulin resistance, nutrient deficiencies, brain fog, and stroke.
4. Going plant-based saves money
It costs much less to eat plants than it does to eat animals. For example, a kilogram of beef costs ₹700-₹1400, whereas a kilogram of cabbage costs ₹70.
Additionally, buying organic produce is healthier than buying conventionally grown produce.
5. Going plant-based helps the environment
Animal agriculture is one of the leading causes of climate change. According to the UN Food and Agriculture Organization, livestock production contributes 18% of global greenhouse gas emissions.
By contrast, plant-based foods don't contribute carbon dioxide to the atmosphere. Plus, switching to plant-based meals reduces water consumption by 40%.
6. Going plant-based improves your mood
Studies show that vegans tend to have fewer symptoms of depression than non-vegetarians. This is probably due to the higher levels of omega-3 fatty acids found in plant-based foods.
Omega 3s are essential nutrients that play an important role in brain development and cognitive functioning.
7. Going plant-based is ethical
Many vegetarians believe that killing animals for food is unethical. They argue that it's wrong to harm sentient beings simply for human pleasure.
Most people agree that harming animals is not ethical. After all, humans evolved alongside animals. We share 98% of our DNA with chimpanzees, dogs, cats, cows, pigs, sheep, goats, horses, and chickens.
We've coexisted peacefully with these species for thousands of years and hunted when it was a question of survival. Why should we suddenly decide to kill them for food when we have better options available today?
People Also Ask
What is the keto diet?
The ketogenic diet is a low-carb, high-fat diet that forces the body to burn fats rather than carbohydrates for energy. It's been around since the 1920s but gained popularity again recently due to celebrities such as Kim Kardashian and Beyonce, who no longer practice it. While there isn't much research on the keto diet and its long-term impact on our health, people claim that it may improve weight loss and reduce risk factors associated with diabetes.
Why do people quit keto?
People who try out the Keto Diet tend to lose weight quickly, but many quit within a few months. Why? Because the Keto Diet isn't sustainable. It requires strict adherence to a low-carb lifestyle, which means cutting out most carbs and eating only meat, fish, eggs, cheese, butter, and coconut oil. That's a lot to give up! And once you start eating normally again, you may always feel hungry. You might also experience cravings for foods you never had before. These cravings can lead to bingeing, overeating, and, ultimately, failure.
How to switch from a Keto diet to a plant-based diet?
- Add more leafy greens to salads.
- Use vegetable broth in place of regular stock.
- Include more beans, lentils, peas, chickpeas, soybeans, and tofu.
- Replace dairy milk with almond milk or coconut milk.
- Use nutritional yeast instead of Parmesan cheese.
- Include fruits in your meal as a starter.
Conclusion
In conclusion, if you want to improve your overall health, lose weight and keep it off, you must ditch the ketogenic diet. It's just not sustainable. Many different diets are available today, and each has pros and cons. However, the ketogenic diet is not the way to go. Eating that much animal protein and fat has shown to negatively impact long-term health. So if you're looking to get healthy, lower your risk of chronic disease and lose weight, don't waste time trying to figure out what works. Switch to a plant-based diet comprised of whole foods instead. This is the easiest way to improve your overall health and lose weight as a side effect without feeling hungry or deprived, and it has been scientifically proven to be beneficial for long-term health.
Be Blessed!
Dr Achyuthan Eswar.
Next Steps
Do you want to upgrade to a healthy plant-based diet? We may be able to help.
- Book an online consultation with Dr. Achyuthan Eswar to learn how to upgrade your lifestyle to a healthy and balanced whole food plant based diet
- Sign up for our Plant Based Diet Masterclass on NutritionScience.in to better understand the numerous benefits of adopting a whole food plant based diet.
- Access our free course to help kickstart your plant based food journey.
- Subscribe to our 100% whole food plant based balanced meal plan, delicious & doctor designed to help you get all your macro and micro nutrients, from the comfort of your home - Bengaluru only
- Stock up on delicious sweets and snacks that are sugar/jaggery-free, oil-free, maida-free and plant-based - Available Pan-India
External References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
https://www.ncbi.nlm.nih.gov/pubmed/19335713
http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2
https://www.healthline.com/nutrition/how-much-protein-per-day