Vegan intermittent fasting: Pros, Cons, Meal Plan

With both veganism and intermittent fasting becoming increasingly popular ways of eating in the pursuit of health and well-being, many wonder whether the benefits of the two can go hand in hand. Do the two provide a sustainable and satisfying life, or are the challenges of both just a little too much?

At Fastic, we want to help people from all walks of life to improve their health and well-being with the magic of intermittent fasting.

In this article, we’ll discuss the pros and cons of intermittent fasting as a vegan; diving into some common questions and providing a taste of inspiration with a nutritious and delicious vegan intermittent fasting meal plan.

What is vegan intermittent fasting?

Vegan intermittent fasting is exactly what it says on the tin; a combination of a vegan diet and intermittent fasting! It’s a lifestyle based upon consuming only plant-based foods while eating in a cyclical pattern between dedicated periods of eating and fasting.

Everyone will have their preferred way of fasting that’s based on their lifestyle, their unique needs and their goals. Their fasting periods can range from 12-20+ hours, ingesting nothing but water or unsweetened black coffee and tea.

What are the benefits of vegan intermittent fasting?

There is a vast and impressive array of benefits that intermittent fasting can offer us;

• Insulin resistance (1): Studies have shown that intermittent fasting may help to reduce and regulate blood sugar levels in humans, aiding in the body in its healthy use of insulin. This can aid in the management of diseases such as Type 2 Diabetes.
• Reducing inflammation (2): Many diseases are caused by cellular inflammation within the body, caused by lifestyle factors such as diet, environment and stress. Some studies have shown that intermittent fasting can help to reduce inflammation within the body, potentially reducing the risk of diseases such as Alzheimer’s, cancers and heart disease.
• Managing PCOS for women (3): Multiple studies have shown the potential benefits of intermittent fasting for women struggling with polycystic ovarian syndrome. This may be to the reduction of body weight, insulin management, reducing hyperandrogenemia and inflammation within the body.
• Weight loss (4): Studies have shown that on average, people can lose around 13% of their original starting body weight, with a plateau at around 6 months. Weight loss can be due to a reduction in calorie intake as well as the body utilizing stored body fat when producing energy for activity.

Many fasters also report an increase of energy, improved mental focus and clarity, as well as a healthier relationship with food.

What are the risks of combining a vegan diet with intermittent fasting?

While fasting can be an incredible tool for everyone, it’s important to note that vegan intermittent fasting can be challenging.

Nutrient deficiency is a concern that many vegans are at risk of, because a vegan diet is often lower in vitamins and minerals (5) such as Vitamin B-12, iron, zinc and omega-3s. This can be controlled by eating a wider variety of nutritious foods or supplements, as well as conscious meal planning, ensuring that an adequate amount of calories are also consumed.

In addition to ensuring they cater to all physical needs, fasters should also be aware of the mental implications that may be a result of restricted eating patterns. At Fastic, we do not encourage anyone who has experienced any kind of eating disorder to follow this lifestyle.

If you have any concerns about bringing intermittent fasting into your lifestyle, we recommend that you speak to your healthcare provider.

Can you lose weight with vegan intermittent fasting?

Absolutely! As with any form of fasting, you can lose weight and body fat with vegan intermittent fasting. While results can range in timeframe, weight loss and sustainability, it is important to note that our results will be dictated by the way in which we implement intermittent fasting into our lifestyle.

With the addition of nutritious food, adequate exercise and a positive mindset, intermittent fasting can be an excellent method for vegans to lose weight!

Should you start vegan intermittent fasting?

Vegan intermittent fasting can be a great way to lose weight and improve your overall health and well-being. However, it’s important to talk to your doctor before starting any type of fasting routine. Additionally, it’s best to start slowly and gradually increase your fasting periods. This will give your body time to adjust and reduce the risk of adverse side effects.

When starting any new regime, it’s incredibly valuable to find support from like-minded individuals and knowledgeable experts to help guide you to success. At Fastic, we aim to provide this to everyone and our app’s extensive recipe section accommodates for those of every eating-style! With over 400 easy to prepare recipes, Fastic can tailor your recipe bank precisely to your goals and dietary preferences.

Vegan Intermittent Fasting Meal Plan

As a vegan, finding a meal plan that aligns with your physical and moral ideals can be tricky. Fuelling your body with enough nutrient-dense foods is vital when using intermittent fasting of any kind, so we have provided you with some examples of healthy vegan meals that you can fit into your fasting schedule.

• Breakfast: Overnight oats with almond milk, chia seeds, and fresh fruit
• Lunch: Lentil and vegetable soup
• Dinner: Roasted vegetables, quinoa, and roasted chickpeas
• Snacks: Fresh fruit, nut butter, and hummus
• Drinks: Fresh fruit juice, herbal teas, black coffee, fruit infused water

(Don’t worry, you don’t have to eat them all at once!)

Finding a fasting plan that fits seamlessly into your busy lifestyle is the key to sustainability and success. We recommend finding a plan that works for you, then planning meals into this time frame.

If you’re looking for vegan meal inspiration, check out our recipe section on the app!

Final Thoughts

Intermittent fasting as a vegan can be a valuable tool to improve your health and well-being. As with any change in your lifestyle, it’s important to listen to your body, align with your goals and seek support on your journey.

Being aware of your needs, and assessing any risks will help you to provide your body with a plan that works for you in a simple and sustainable way.

If you’re looking for expert guidance, vegan meal ideas and a global community of like-minded fasters, try Fastic Plus today! As the industry's leading intermittent fasting app, we have helped over 25 million people to work towards their goals!

Will you join the Fastic Family? Click here to start your intermittent fasting journey!