Plant-based Diets

To battle obesity, humans have resorted to numerous diets over the last decades, plant-based diets being among the most popular ones.

And it’s no surprise.

Worldwide adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled at the time of writing this article.

The seriousness of the situation is not lost on people who are struggling with it.

To see which of the diets are the most beneficial for us and the most sustainable, I’ve gone on a quest this month to find the most popular fad diets trending at the moment, and divided them into 4 categories:

Diets claiming to have fasting in them
Low-carb diets,
Plant-based diets
Other focused diets

You can read about fasting diets (the most popular being: Intermittent fasting and 5:2 Diet) in this article here.

And the low-carb diets in here where I dove deep into the Keto diet, Atkins diet, Gluten-free diet, and South Beach diet.

All the articles include the following criteria:

The characteristics of each diet
It’s benefits
Difficulties keeping up with it
It’s sustainability over a longer period
Comparison to the Breuss long-term fast

So let’s dive right in.

In this article we’ll take a look at the following plant-based diets:

Paleo Diet
Mediterranean Diet
Flexitarian Diet

The first place in popularity in the plant-based diet world is shared by two diets: the Paleo diet and the Mediterranean diet.

Paleo Diet

An interesting fact:

The Paleo diet is inspired by the eating habits of Paleolithic humans, who consumed food available during the Paleolithic era, approximately 2.5 million to 10,000 years ago when hunting and gathering were the primary means of obtaining food.

Characteristics:

The paleo diet focuses on whole, unprocessed foods, including lean meats, fish, fruits, vegetables, nuts, and seeds
Processed foods, grains, dairy, and legumes are typically avoided, as they were not consumed by our Paleolithic ancestors
Carbohydrate intake is usually lower compared to standard Western diets, with a focus on non-starchy vegetables rather than grains
Healthy fats from sources like nuts, seeds, avocados, and oils are included in moderation

Benefits:

This plant-based diet tends to be higher in protein, which can help promote feelings of fullness and support muscle growth and repair
Many proponents of the paleo diet advocate for organic, sustainable, and non-GMO foods
Some research suggests that the paleo diet may lead to weight loss, improved blood sugar control, and reduced inflammation

Difficulties:

The effectiveness and sustainability of the paleo diet can vary depending on individual preferences, needs, and adherence
There are debates about the long-term sustainability of the paleo diet due to its restrictive nature and potential nutrient deficiencies

To learn more on the subject of the Paleo Diet, this article is a good place to start.

Mediterranean Diet

Interesting fact:

The Mediterranean basin, where the diet originated, spans 28,580 miles of shoreline and connects three continents: Africa, Asia, and Europe, showcasing the diverse cultural influences on its cuisine

Characteristics:

The Mediterranean diet primarily focuses on plant-based foods, including fruits, vegetables, whole grains, legumes, and nuts
Whole grains are a key component, providing fiber, vitamins, and minerals. Common examples include whole wheat bread, pasta, and brown rice
It encourages the consumption of healthy fats, particularly olive oil, which is a staple in the diet and rich in monounsaturated fats
While it promotes plant-based foods, the diet also includes moderate amounts of fish and poultry, particularly fatty fish rich in omega-3 fatty acids
Red meat consumption is limited in the Mediterranean diet, with a focus on leaner protein sources such as fish and poultry
The diet emphasizes a variety of colorful fruits and vegetables, providing essential vitamins, minerals, and antioxidants
Moderate consumption of red wine, particularly during meals, is often part of the Mediterranean diet, believed to offer health benefits

Benefits:

Its emphasis on whole foods, plant-based sources, and environmental consciousness contributes to the long-term sustainability of the Mediterranean diet
Highly recommended by health experts, the Mediterranean diet is effective in preventing cardiovascular disease and promoting overall health
The Mediterranean diet is often enjoyed in the company of others, promoting social interaction and overall well-being
Fresh, locally sourced, and seasonal foods are preferred, contributing to sustainability and reducing environmental impact

Difficulties:

Some components of the Mediterranean diet, such as fresh seafood, olive oil, and nuts, can be costly, making it challenging for individuals on a tight budget to adhere to the diet
Certain regions may lack access to fresh produce, seafood, or other key components of the Mediterranean diet, making it difficult for individuals living in those areas to follow the diet effectively
For individuals accustomed to different culinary traditions, adopting the Mediterranean diet may require significant adjustments in taste preferences and cooking methods, posing a barrier to adherence

To learn more on the subject of the Mediterranean diet, this article is a good place to start.

Flexitarian Diet

Interesting fact:

The Flexitarian Diet was created by American dietitian Dawn Jackson Blatner in 2008. The term “flexitarian” is a combination of “flexible” and “vegetarian,” reflecting the diet’s flexible approach to incorporating plant-based foods while allowing occasional consumption of meat, poultry, or fish.

Characteristics:

Primarily focuses on plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds
Allows for the occasional inclusion of meat or fish, making it more flexible than traditional vegetarian or vegan diets
It deliberately aims to reduce the consumption of animal products without strictly excluding them, promoting a more sustainable approach to eating
The Flexitarian Diet emphasizes whole, minimally processed foods, such as whole grains, fruits, and vegetables, for optimal nutrition and health benefits

Benefits:

It incorporates plant-based protein sources like beans, lentils, tofu, and tempeh as alternatives to meat, supporting overall health and sustainability
Offers flexibility to accommodate individual preferences and lifestyle choices, making it easier to maintain in the long term
Provides a wide array of nutrients from plant-based foods, contributing to improved health outcomes and disease prevention
Promotes sustainable food consumption by reducing the environmental impact associated with intensive animal farming
Associated with long-term health benefits, including improved heart health, better digestion, and lower risk of chronic diseases
Supports weight management efforts through the emphasis on whole foods, portion control, and balanced nutrition

Difficulties:

Flexitarians may find it challenging to ensure they consume an adequate amount of essential nutrients, particularly protein, iron, and vitamin B12, especially if they significantly reduce their meat consumption
Adopting a flexitarian diet might lead to social challenges, such as navigating meals with friends and family who may not understand or support the dietary choice. This can result in feeling isolated or pressured to conform to traditional eating habits
Depending on one’s location and budget, accessing a variety of high-quality plant-based foods can be difficult and expensive, making it challenging to maintain a diverse and nutritious diet

To learn more on the subject of the Flexitarian diet, this article is a good place to start.

Comparison of the Plant-based diets with the Breuss long-term fast

Unlike Intermittent fasting, Plant-based diets have nothing in common with long-term fasting in terms of the process.

With long-term fasting, you don’t ingest solid food for 3-6 weeks.

With plant-based diets the eating is regular, omitting certain food groups – in this case, dark meat, and processed foods. Advocating primarily plant-based nutrition, lean meats, and fish.

If you want to know more about the benefits of long-term fasting I’ve written extensively about it in my previous articles. Find the articles here.

The only comparison between long-term fasting and Plant-based diets is between its benefits and sustainability.

Benefits:

Most of the plant-based diets claim significant health improvement, reduced risk of cardiovascular disease (which is often linked to dark meat consumption), and weight loss.

With long-term fasting, you get all the above benefits but packed in a very short period, since long-term fasting is done over 3-6 weeks (depending on your motivation) and the results in weight loss and health improvement are immediate (you lose 1-1,8 kg the first day), whereas low-carb diets need a significant amount of time to show any substantial results.

Sustainability:

I don’t think depriving my body of any food group for a longer period is a good thing.

Long-term fasting done with the Breuss fasting method gives you all the necessary nutrients in the form of vegetable juice for 3-6 weeks.

But fasting after the Breuss method can only be done once per year. It is done to clean your body of toxins and to lower your weight sustainably.

It is not a diet.

However, with Plant-based diets, we get all the necessary food groups which makes them long-term sustainable.

The conclusion

I’m all about long-term fasting. But as I wrote above, this can only be done once a year.

But to be perfectly honest long-term fasting wouldn’t be necessary every year if I didn’t indulge in the wrong kind of food during the rest of the year (I’m looking at you Sacher cake!).

Plant-based diets are a good thing in my opinion. Since I live in a country connected to the Mediterranean Sea, I have quite a variety of Mediterranean diet in my daily meals, but not as much as I’d like.

I believe eating sensibly mostly plant-based food is a good idea.

It doesn’t have to be as specific as the Paleo, Mediterranean, or Flexitarian diet.

It could simply be enjoying plant-based meals most of the week.

Having enough fruits, vegetables, whole grains, legumes, nuts, and seeds.

And only indulging in meat or fish meals a couple of times a week.

In next week’s article, I’ll tackle the final group of fad diets: Other focussed diets.

Until next time, explore the plant-based recipes,

Ann