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Vegan vs Keto – Who is right?

Dr. Nick Delgado

Dr. Nick Delgado

Helping people with their journey to health, happiness and their goals in career, relationships and longevity.

Understanding Weight Loss on a Vegan Diet: Debunking Myths and Embracing Realities

In this exploration of veganism and weight management, we dissect common misconceptions and unveil the truth behind achieving a lean physique on a plant-based diet.

Vegan Betrayal The Myths VS The Realities

Myth: Vegan Diet Leads to Weight Gain

Some individuals express concerns about gaining weight on a vegan diet, drawing parallels with large animals like cows and elephants. However, understanding the human digestive system reveals key differences. To maintain a healthy weight, it’s essential to focus on the right food choices.

The Role of Fiber and Calories

  • Humans can’t digest fiber efficiently, resulting in fewer calories absorbed from plant-based proteins.
  • Opt for raw veggies with high water content and low calories, including tomatoes, mushrooms, cucumbers, and peppers.
  • Incorporate fruits rich in fiber and water, such as berries, kiwi, and watermelon, to support weight loss.

Foods to Avoid

  • Eliminate high-oil and low-fiber options like cheese, butter, chicken, beef, and pork to facilitate weight loss.

Diet Disparities Across the Globe

Comparing global populations sheds light on the link between diet and adult weight. Countries like Peru, Venezuela, Nigeria, Vietnam, and Thailand, where diets are centered around whole foods, showcase lower obesity rates. Dr. John McDougall recommends a diet comprising 70-80% complex carbs, 10-15% fat, and 10-15% plant protein for a slender shape.

The Fat Fallacy: Debunking Ketosis and Weight Loss

Contrary to the belief that consuming more fat aids weight loss, excess fat and protein intake contribute to weight gain. The South Pacific’s example dispels myths about coconut oil, highlighting the correlation between fat consumption and body size.

Hormonal Impact

  • Excess animal protein elevates estrogen levels, promoting fat retention and higher body fat.
  • Plant proteins, coupled with fiber, help reduce harmful hormones, facilitating fat release.

Effective Fat Burning Techniques

Achieving optimal fat burning involves sustained cardiovascular activity, weight training, and a well-rounded fitness regimen. Building a body proficient in fat burning takes time, typically one to three years, as seen in ultra-distance runners and weightlifters.

Resources for Further Insight

Explore valuable resources such as the book “Fit or Fat,” scientific fat loss methods by Nick Delgado on YouTube, and insights from Chef AJ and Dr. Michael Klaper.

Consider a Plant-Based Diet: 10 Compelling Reasons

Embrace the benefits of a plant-based diet with these ten compelling reasons, promoting overall health, weight management, and sustainability.

For more in-depth insights into achieving a fit and healthy lifestyle, check out and discover transformative fitness videos at

Get the book Fit or Fat and watch “scientific methods of fat loss by Nick Delgado on YouTube and Chef AJ and Michael Klaper MD

10 Reasons To Consider Plant-Based Diet Plan

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