Unlock the Power of Intermittent Fasting and Vegetarianism: Surprising Benefits, Risks, and Essential Tips

Plant-based diets and intermittent fasting have become increasingly popular. Both eating patterns have purported health benefits. Some individuals may consider combining these two approaches. This article explores the potential benefits and risks of combining intermittent fasting with a vegetarian diet, providing information to help individuals make informed decisions about their health.

Understanding Vegetarian Diets

Vegetarian diets continue to increase in popularity, with reasons for following them varying but often including health benefits. A well-planned vegetarian diet is a healthy way to meet your nutritional needs. To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, including whole fruits and vegetables and whole grains. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices, and refined grains.

There are different types of plant-based diets. Vegan diets exclude all animal products, while lacto-ovo vegetarian diets exclude meat, fish, poultry, and eggs but include dairy products and eggs. Pesco-vegetarian or pescatarian diets include fish and seafood but exclude meat. Some people follow a diet that is mostly plant-based but still eat meat, dairy, eggs, poultry, and fish on occasion or in small quantities.

However, some vegetarian diets may rely too heavily on processed foods with too many calories and too much sugar, fat, and salt. Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need.

Key Nutrients for Vegetarians

Certain nutrients require special attention in vegetarian diets:

Read also: Breaking the IF Plateau

Calcium: Helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale, and broccoli. Other options include calcium-enriched and fortified products.
Vitamin D: Plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements.
Vitamin B-12: Necessary to produce red blood cells and prevent anemia. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency.
Protein: Helps keep skin, bones, muscles, and organs healthy. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein.
Omega-3 Fatty Acids: Found in fish, canola oil, soy oil, walnuts, ground flaxseed, and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development.
Iron: Important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn't absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods.
Zinc: Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts, and wheat germ. Zinc helps the body make proteins and grow cells.
Iodine: Thyroid hormones are made partly of iodine. Thyroid hormones help control the body's metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body's need for thyroid hormones. When that happens to the thyroid it's called goiter.

Understanding Intermittent Fasting

Intermittent fasting (IF) is currently one of the most popular eating patterns. Intermittent fasting is a way of eating that cycles between periods of eating and periods of fasting. IF focuses more on when to eat, rather than what to eat.

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week.

Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” Mattson says.

Common Intermittent Fasting Methods

Two of the most common fasting cycles include a daily 16-hour fast or bi-weekly 24-hour fasts. The most popular IF protocols include:

16/8 method: Involves fasting for 16 hours and eating for 8 hours each day. Anecdotally, many people consider the 16/8 method the easiest, as most already naturally fast for at least 6-8 hours overnight.
Eat-Stop-Eat: Involves fasting for 24 hours once or twice a week.
5:2 diet: Involves eating regularly five days a week. For the other two days, you limit yourself to one 500-600 calorie meal.

It’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple.

Read also: Choosing a Diet: Keto or Fasting

Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. During your eating periods, “eating normally” does not mean going crazy. But what some experts like about intermittent fasting is that it allows for a range of different foods to be eaten - and enjoyed.

Potential Benefits of Intermittent Fasting

Research shows that the intermittent fasting periods do more than burn fat. One of Mattson’s studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice.

Both animal and human studies suggest that intermittent fasting can result in a few health benefits, including:

Heart health: Intermittent fasting may slightly reduce triglyceride and low density lipoprotein (LDL or “bad”) cholesterol levels, as well as lower the risk of heart disease.
Blood sugar and insulin sensitivity: Human studies suggest that IF may reduce blood sugar levels and increase the body’s ability to recognize and utilize insulin.
Menstrual cycles: IF may help people with polycystic ovarian syndrome experience more regular menstrual cycles.
Longevity: Many animal and a few human studies suggest that IF may help you live longer. However, more research in humans is needed before strong conclusions can be made.
Brain function: A few animal and human studies suggest that IF may offer some protection against Alzheimer’s disease and reduce symptoms of epilepsy. However, more research is needed.
Reduced inflammation: Animal studies suggest that IF may reduce inflammation. However, human studies are needed to confirm this.
Cancer risk: Some animal and a few human studies suggest that IF may prevent DNA damage and help kill damaged, pre-cancerous, and cancerous cells. However, more human studies are needed.
Weight management: Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis.

Vegan Intermittent Fasting: Combining Two Eating Patterns

Vegan intermittent fasting refers to following IF on a vegan diet. So, like all forms of IF, it cycles periods of eating and fasting. However, the foods eaten during the eating cycles will be completely plant-based. A person will eat exclusively plant-based foods on this eating pattern. Remember, all foods eaten on this diet must be vegan.

Potential Benefits of Vegan Intermittent Fasting

Individually, both ways of eating have been linked to various health benefits. These may include lower blood sugar and cholesterol levels, a lower risk of cancer and heart disease, and even a longer life. In addition, a vegan diet appears to provide relief from pain caused by arthritis. It’s possible that combining a vegan diet with an IF protocol may provide a mix of some or all of these health benefits.

That said, no studies currently exist on vegan intermittent fasting. Therefore, more research is needed before strong conclusions can be made.

Potential Risks and Considerations

Intermittent fasting on a vegan diet comes with both potential benefits and risks, but we need more research into the effects of this diet. IF can make it more challenging for you to meet your nutrient needs - and arguably even more so on a vegan diet. That’s because IF requires you to meet your daily nutrient needs within a shorter period of time, likely while eating a smaller overall number of meals and snacks. A vegan diet is naturally lower in some nutrients like vitamin B12, iodine, iron, calcium, zinc, selenium, and long-chain omega-3s. Eating a larger volume and variety of foods is often required to meet your nutrient needs as a vegan. That can be difficult to achieve when you limit yourself to eating only within a certain window of time. It requires careful planning and a certain level of nutrition knowledge.

In addition to diet quality, long periods of fasting may lead some people to binge when breaking their fast. Binge eating disorder (BED) involves eating larger than normal amounts of food in a small period of time, with a feeling that you don’t have control over your eating.

Some research further suggests that some women’s hormones may react differently to intermittent fasting than men’s. Anecdotally, some women report losing their periods during IF. Few studies exist on the topic, so until more is known, people who want to try IF should start off gradually. Stop immediately if you notice any menstrual irregularities, including a lack of menstruation.

It’s not that surprising that hunger is one of the most common side effects related to intermittent fasting. When you reduce your calorie intake or go long periods without taking in calories, you may experience increased hunger. Headaches are a possible side effect of any type of fasting. They typically occur during the first few days of a fasting period as your body is getting used to the new eating style. During intermittent fasting, reducing the amount of food you eat may negatively affect your digestion, causing certain side effects. Plus, the changes in your diet that occur with intermittent fasting may cause bloating and diarrhea for some people. Some people may experience irritability and other mood disturbances when they practice intermittent fasting as a result of low blood sugar. Research suggests that some people practicing various methods of intermittent fasting experience fatigue and low energy levels. Bad breath is an unpleasant side effect that may occur in some people during intermittent fasting. Some believe that sleep disturbances, such as being unable to fall asleep or stay asleep, are among the most common side effects related to intermittent fasting. During the initial days of fasting, the body releases large amounts of water and salt in urine. If this happens to you and you don’t replace the fluids and electrolytes you lost, you could become dehydrated. If not done properly, intermittent fasting can lead to malnutrition.

Who Should Avoid Vegan Intermittent Fasting?

Vegan IF is not recommended for children or anyone who is pregnant or breastfeeding. It’s also unsuitable for people living with thyroid abnormalities, who have a history of eating disorders, or who take insulin or blood sugar-lowering medicines.

Healthcare professionals generally advise that the following people avoid intermittent fasting:

People who are pregnant or nursing
Young children and teens
Older adults who experience weakness
People with immunodeficiencies
People with a current or past eating disorder
People with dementia
Anyone with a history of traumatic brain injury or post-concussive syndrome

This list is not exhaustive and there are exceptions. For example, healthcare professionals have used fasting to treat epilepsy in children.

If you have a medical condition or are currently taking medications, it’s important to discuss the benefits and risks of intermittent fasting with a trusted healthcare professional. Certain people may be more at risk of adverse side effects related to fasting, so it’s important to determine whether intermittent fasting is the safe choice for your specific needs.

Tips for a Successful Vegan Intermittent Fasting Experience

If you’re interested in giving vegan intermittent fasting a try, start by choosing which IF protocol is most realistic for you based on your life, work, and leisure habits. It’s likely best to plan your meals and snacks ahead of time, to help ensure they are as nutrient-rich as possible. To further boost the nutrient content of your diet, opt for whole and minimally-processed plant foods whenever possible, and try limiting most processed or ultra-processed foods.

Here are some tips to help make your vegan intermittent fasting experience more successful:

Consider Plant-Based Supplements: A well-planned vegan diet typically requires supplements and fortified foods in order to meet your nutrient needs. A vitamin B12 supplement is the bare minimum. Depending on where you live, your food preferences, and your meal-planning skills, you may also need vitamin D, iodine, iron, calcium, zinc, selenium and omega-3 supplements.
Start Slowly: Perhaps by starting with a 12-hour fasting window rather than a 16-hour one, or 1 calorie-restricted day per week rather than 2.
Plan Your Meals and Snacks: Remember that you’ll have access to a restricted amount of meals and snacks each day or week to meet your nutrient needs.
Have a Review Date in Mind: If you feel terrible, or haven’t gotten any of the results you wished for by the time your review date rolls around, vegan intermittent fasting may not be the right eating pattern for you.

Vegan Intermittent Fasting Meal Planning Guidelines

Your vegan intermittent fasting meal plan will vary according to which IF protocol you choose to follow and what foods you like and have access to. This means there is no one universal meal plan for everyone.

However, the following guidelines remain true regardless of whether you opt for the 16/8, eat-stop-eat, or 5:2 protocol, and should help you a balanced vegan IF meal plan of your own:

Well-balanced meals and snacks: Ensure that most of your meals and snacks include some tofu, tempeh, beans, lentils, or peas together with whole grains and a variety of fruits or vegetables.
Leafy and green vegetables: Plan to have at a minimum of 2-3 servings of leafy greens each day. These include lettuce, arugula, spinach, kale, cabbage, broccoli, collard greens, and Swiss chard, to name a few.
Brazil nuts: Include 1-2 Brazil nuts each day to help you more easily meet your selenium needs.
Flax, hemp, or chia seeds: Include 1-3 tablespoons (15-45 mL) of ground flax, hemp, or chia seeds per day, to increase your intake of omega-3s.
Other nuts and seeds: Plan to eat an additional 1-2 ounces (28-56 grams) of other nuts or seeds each day.
Fortified foods: Make sure to include at least 2-3 servings of a fortified plant milk or yogurt each day to more easily meet your calcium-needs.

Your meal plan should be mostly based around whole or minimally-processed foods, as these will help you best meet your daily nutrient needs. However, try keeping some room to enjoy a few processed foods, sweets, or baked goods from time to time to minimize the risk of BED and avoid falling into an overly restrictive eating pattern.

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