There are many diet options. While some emphasize all protein and good fat, others tout intermittent fasting as the way to a healthier life. Still other health experts believe that diets emphasizing fresh, whole ingredients and minimizing processed foods are superior for overall wellness. The whole-foods, plant-based diet does just that.

Today, we will learn a little about plant-based diets.

A whole food, plant-based diet:

• Emphasizes whole, minimally processed foods.
• Limits or avoids animal products. (but are not necessarily off limits as in vegan diets)
• Focuses on plants, vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of the diet.
• Excludes refined foods, like added sugars, white flour and processed oils.
• Pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible.

It focuses on minimally processed foods, specifically plants, and is effective at stimulating weight loss and improving health.

What Is a Whole-Foods, Plant-Based Diet?

There is no clear definition of a what constitutes a whole-foods, plant-based diet (WFPB diet). The WFPB diet is not necessarily a set diet — it’s more of a lifestyle.

This is because plant-based diets can vary greatly depending on the extent to which a person includes animal products in their diet.

Nonetheless, the basic principles of a whole-foods, plant-based diet are as follows:

• Emphasizes whole, minimally processed foods.
• Limits or avoids animal products.
• Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of what you eat.
• Excludes refined foods, like added sugars, white flour and processed oils.
• Pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible.

Many studies have shown that plant-based diets are beneficial for weight loss.

The high fiber content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.

A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds over an average of 18 weeks — than those assigned to non-vegetarian diets.

Adopting a healthy plant-based eating pattern may also help maintain the weight loss in the long run.

A study in 65 overweight and obese adults found that those assigned to a WFPB diet lost significantly more weight than the control group and were able to sustain that weight loss of 9.25 pounds) over a one-year follow-up period.

Plus, simply cutting out the processed foods that aren’t allowed on a WFPB diet like soda, candy, fast food and refined grains is a powerful weight loss tool .

It Benefits a Number of Health Conditions

Adopting a whole-foods, plant-based diet not only benefits your waistline, but it can also lower your risk and reduce symptoms of certain chronic diseases.

1. Heart Disease.
2. Cancer
3. Cognitive Decline
4. Diabetes

Okay then, what does a typical day on the whole foods, plant-based diet look like?

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• Food & Nutrition