The whole plant-based diet (DIBP / IBP, WFPB) is not necessarily an established diet, it is more of a lifestyle.

This diet is often confused with vegan or vegetarian diets. Although the above are also plant-based, they are not the same; each one is distinguished according to its characteristics, for example:

Vegan Diets: People who follow vegan diets refrain from consuming animal products either for the care of animals or the environment (or both).

Vegetarian Diets: Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, shellfish, or dairy.

However, the basic principles of the Plant Based Diet and Whole Foods are as follows:

• It focuses on plants, including green leafy greens, vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eatl
• Limit or avoid animal products.
• It focuses on the consumption of whole foods, minimally processed.
• It excludes highly processed foods, the use of preservatives, artificial ingredients and additives, as well as the use of sugar and processed oils.
• Promote the consumption of local and organic foods.

The PPI diet is more flexible than some other plant-based diets, however, although the consumption of animal products is not off limits, it emphasizes limiting or avoiding them. While one person on a PPI diet may not eat animal products, another may eat small amounts of animal products. It all depends on the needs and taste of each individual.

In my case, I exclude foods of animal origin to obtain greater benefits to my health, for this reason you will only find 100% Plant-Based recipes on my page.

Foods to consume in a Comprehensive Plant-Based Diet

Recall that the focus of DIBP is on foods from plants, in an integral state or the least processed.

If foods of animal origin are eaten, they should be eaten in smaller quantities, paying attention to the quality of the item.

Foods like dairy, eggs, poultry, meat, and seafood should be used more as a supplement to a plant-based meal, not as the main focal point, sporadically.

List of whole plant-based foods:

• Fruits: berries or red fruits, citrus, pears, peaches, pineapple, bananas, papaya, etc.
  Vegetables / Greens: kale, kale, spinach, chard, arugula, lettuce, bock choy, etc.
• Non-starchy vegetables: tomatoes, broccoli, cauliflower, carrots, asparagus, bell peppers, summer squash, artichoke, eggplant, etc.
• Starchy vegetables: potatoes, yucca, winter squash, corn, etc.
• Whole grains: brown rice, whole oats and flakes, farro, quinoa, wheat pasta and brown rice, barley, etc.
• Healthy fats: avocados, olives, olive oil, coconut oil, etc.
• Legumes: pinto beans, peas, chickpeas, lentils, peanuts, black beans, soybeans, etc.
• Seeds, nuts and butters: almonds, cashews, macadamia nuts, chia and flax seeds, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
• Unsweetened vegetable milks: soy milk, coconut milk, almond milk, cashew milk, etc.
• Spices, herbs and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.
• Other sources of plant protein: tofu, tempeh, plant-based protein sources, or powders with no added sugar or artificial ingredients.
• Drinks: water, coffee, tea, sparkling water, etc.

If you supplement your plant-based diet with animal products, choose quality, natural products from supermarkets or, better yet, buy them from local farms.

• Eggs: pasture-raised when possible.
• Poultry: poultry, organic when possible.
• Beef and pork: pasture or grass-fed when possible.
• Seafood – Wild caught from sustainable fisheries where possible.
• Dairy – Organic pasture-raised dairy products whenever possible.

Foods to avoid or minimize on this diet

Although foods of animal origin can be included in a PPI diet, the following products should be minimized in all plant-based diets:

• Cow meat
• Pork
• Sheep
• Game meats
• Poultry
• Eggs
• Dairy products
• Seafood

Benefits of following a Comprehensive Plant-Based Diet

It can help you lose weight

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

The high fiber content of DIBP, along with the exclusion of processed foods, is an ideal combination for losing excess weight.

A review of 12 studies that included more than 1,100 people in

found that those assigned to plant-based diets lost significantly more weight, about 4.5 pounds (2 kg) in an average of 18 weeks, than those assigned to non-vegetarian diets (1).

Adopting a healthy plant-based eating pattern can also help you maintain weight long-term.

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 maintain that 9.25-pound (4.2 kg) weight loss over a one-year follow-up period (2 ).

The simple act of eliminating processed foods that are not allowed in a DIBP such as soft drinks, candy, fast food, and refined grains is a powerful weight loss tool (3,4)

It can benefit health

Adopting a plant-based whole-food diet can not only help reduce size, but it can also help reduce the risk and symptoms of certain chronic diseases. Among them are:

• Diabetes
• Cancer
• Heart Disease
• Cognitive Impairment and Dementia
  

You can help the planet

Adopting sustainable eating habits can help reduce greenhouse gas emissions, water consumption, and land used for industrial agriculture, which are all drivers of global warming and environmental degradation.

A review of 63 studies showed that the greatest environmental benefits were seen in diets containing the least amount of animal-based foods, such as vegan, vegetarian, and fish-based diets.

The study reported that a 70% reduction in greenhouse gas emissions and land use and 50% less water use could be achieved by changing Western dietary patterns to more sustainable dietary patterns based on in plants (13).

Additionally, reducing the amount of animal products in your diet and purchasing sustainable local produce helps boost the local economy and reduces reliance on industrial agriculture, an unsustainable method of food production.

Since you know a little more about the whole plant-based diet, and about some of its benefits, would you dare to try it?