Transitioning to a plant-based diet is one of the best steps you can take for your health. A diet of whole, minimally processed plant foods is the only diet scientifically proven to prevent and reverse many chronic diseases prevalent in Western societies. It is also the most effective way to shed excess weight and maintain a healthy body weight. Plant foods are low in caloric density, which means they fill your stomach with fewer calories while providing all the essential nutrients your body needs, with the exception of vitamin B12, for which supplementation is recommended.

A whole-food, plant-based diet emphasizes foods free of animal ingredients and minimal processing. The primary food groups in this diet include fruits, vegetables, whole grains, and legumes. It is advised to consume a diverse array of fruits and vegetables, especially leafy greens, aromatic bulbs such as onions and garlic, and cruciferous vegetables like broccoli, cauliflower, kale, and mustard greens, which are particularly healthful. The whole grains category comprises unrefined starches, including brown rice, quinoa, oats, and whole wheat. Legumes cover a variety of beans, lentils, and related products.

In addition to the four primary food groups, nuts and seeds are often recommended as a nutritious supplement to your diet. However, if weight loss is your goal, it may be necessary to limit your intake of nuts and seeds due to their high calorie content and the ease with which they can be overeaten.

Spices also make a healthy addition to your diet, as they are among the most nutrient-dense foods available and contribute minimal calories.