Primarily whole foods plant based diet: 10% or less of calories coming from ASFs* (for a 2,000 calorie a day diet: this is 200 calories a day). Meat is limited to 2-3 times a week, fat free milk or cheese once a day. All other calories come from whole foods: fruits, vegetables, legumes, whole grains and oil producing fruits such as avocados olives and nuts.
*When it comes to reversing disease like type 2 diabetes or heart disease, rather than merely slowing its progress or managing it, nationally-recognized experts in lifestyle interventions for disease reversal, strongly advocate a 100% whole food, nutrient-dense, plant-based diet. ( Joel Fuhrman, M.D., Caldwell Esselstyn, M.D., Dean Ornish, M.D., John McDougall, M.D., and David DeRose, M.D.) If you have one of these health indicators, we recommend Plans 1 or 2.
Primarily whole foods plant based diet: 11-15% of calories coming from Animal Source Foods or ASFs (for a 2,000 calorie a day plan this is 220-300 calories a day.) This plan allows one serving of fat free dairy and meat each day and an additional serving of meat every other day. All other calories come from whole foods: vegetables, fruits, legumes, whole grains and oil producing fruits such as avocados, olives, and nuts.
Before adopting any kind of diet or medical program, please consult your doctor. This educational material is for informational purposes only, and is no substitute for a physician's consultation and/or examination.