The dieting world is all about trends, and plant-based diets are all the rage right now. Various Netflix documentaries have come out sharing the benefits of plant-forward eating, and they get a lot right! But they also rely on minimal science, cherry picking data, and some misinformation to spread their message. 

Dietitian Abby Langer has great reviews of both the Game Changers documentary and the You Are What You Eat documentary from Netflix.

But I don’t want to dissect those documentaries; I want to talk about the true benefits of plant-based eating as well as where a plant-based approach can go wrong.

The goal of a plant-based diet is to focus on filling your diet with whole plant-based foods: vegetables, fruits, whole grains, nuts, seeds, and legumes. Plant-based doesn’t necessarily mean vegan, as a plant-based diet may contain occasional meat or dairy.

There is no “best” diet out there, but I’m a pretty big believer that a plant-based is about as close as you can get. (Note: I do not consider myself “Plant-Based,” though I do try to eat mostly plants and only animal products in moderation, so this isn’t coming from a place of personal bias). Focusing on real foods rather than processed foods filled with artificial ingredients is beneficial to the health of ourselves and our planet.

But here’s the thing: 

TRANSITIONING TO A PLANT-BASED DIET REQUIRES HAVING A SOLID FOUNDATION OF NUTRITION TO BEGIN WITH.

Going plant-based doesn’t mean replacing your normal burger with a meat-free burger when you grab fast food after a long day at work. It doesn’t mean grabbing any package that says “vegan” at the store just because it is free of animal products. 

Ideally you are starting with a diet that is already well-rounded and focused on whole foods, then reducing/eliminating meat consumption and replacing animal based proteins with plant-based alternatives. The unfortunate side effect of a plant-based diet being a fad right now is that many people skip this part and move right to just cutting out meat and dairy.

With the surge of popularity of plant-based diets has also come the increase in plant-based marketing. Walking around the grocery store, you’ll find “plant based” whole wheat pasta, donuts, and chips - all foods that are generally free of animal products anyway, and foods that don’t become automatically healthy just because of a plant-based label.

So while a plant-based diet can be incredibly beneficial to our health and can aid in improved health markers and weight loss, there are some important things to remember before hopping on board the plant-based train without doing your research.

IMPORTANT FACTORS FOR A PLANT BASED APPROACH

1. IT’S STILL ALL ABOUT A CALORIE DEFICIT

If you lose weight after switching to a plant-based diet, it is not just because you’re not eating meat. By cutting out meat and dairy, you are eliminating additional calories from your normal diet and are creating a calorie deficit (or eating fewer calories than you’re burning on average). Pursuing a plant-based approach for your overall health will probably be more successful than doing it for fat loss alone.

2. ADEQUATE PROTEIN INTAKE IS STILL IMPORTANT

Adequate protein intake is essential for maintaining and building lean body mass regardless of your diet. This doesn’t mean consuming mass amounts of protein in order to bulk up like a bodybuilder; this refers to eating enough protein that your body is maintaining muscle and bone mass - parts of our bodies that are integral to our health as we move and age. Even if you’re not eating animal products, you should still make an effort to consume adequate protein.

3. WHOLE FOODS ARE ALWAYS PREFERABLE

With the rise of plant-based products, it’s important to remember that the main goal is to stick to whole, unprocessed, plant-based foods. An Impossible burger or chickenless tacos may be a great option when out to eat occasionally, but these meat-free alternatives should not become the staple of a plant-based diet.

4. A PLANT-BASED APPROACH REQUIRES INTENTIONAL EATING. 

Removing meat and dairy from your diet may eliminate some essential micronutrients like iron, vitamins D and b12, and omega-3s. You can find some of these micronutrients in other whole foods, but you may also need to fill the gaps with dietary supplements. 

PLANT-BASED PROTEIN SOURCES

When it comes to protein sources, lean meats like chicken, lean ground turkey or beef, and leaner cuts of pork or steak are the most common sources, along with dairy (greek yogurt, cottage cheese, milk, etc.) and eggs/egg whites. But those are far from the only protein sources out there. Plant-based protein sources are plenty, but they often contain other macronutrients (usually carbs) along with protein. For an in-depth look at different plant-based meat alternatives, you can read more here!

Some examples:

VEGAN SOURCES

• Beans

• Lentils

• Chickpeas

• Edamame

• Protein pastas (Banza, Explore edamame pasta, Trader Joe’s lentil pasta, etc.)

• Plant-based protein powder

• Powdered nut butters (PB2, PB Fit, etc.)

• High fiber tortillas and wraps (La Tortilla Factory protein tortillas, Joseph’s Bakery, etc.)

• Nutritional yeast

• Tofu

• Tempeh

• Spirulina

• Leafy green vegetables (broccoli, kale, greens)

• Mushrooms

  
  

  VEGETARIAN SOURCES

• Egg whites

• Collagen peptides

• Kodiak Cakes or other protein muffins, pancakes, and mixes
  

MACRO-FRIENDLY PLANT BASED RECIPES

• Plant Based Protein Veggie Burgers

• Plant Based (Vegan) Alfredo Pasta

• High Protein Peanut Noodle Bowl

• Meal Prep Plant Based Buddha Bowl

• Butternut Squash Pasta Bowl

• Roasted Squash Soup

• Cold Ramen Noodle Salad

Want to go plant-based but feeling confused about how to do it and what to eat? Work with a coach who will help you figure out your nutrition for your specific goals while working with your preferences!