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Here is The List of the Best Plant Based Diets:

plant based diets planPlant based diets are good for the environment, your heart, your weight, and your overall health. U.S. News defines plant-based as an approach that emphasizes minimally processed foods from plants, with modest amounts of fish, lean meat, and low-fat dairy, and red meat only sparingly.

The experts who rated the 10 diets below put the Mediterranean diet at the top of the list. Among the qualities considered were each diet’s ability to deliver weight loss, provide good nutrition and safety, and be relatively easy to follow.



Mediterranean Diet

The Mediterranean diet is the top plant-based diet, earning relatively high marks in all areas of assessment. Experts declared it safe and nutritious, and though it wasn’t designed for losing weight, it works fairly well as a plan for quick weight loss. “This is a very healthy, nutritionally sound diet,” one expert said.

How the Mediterranean Diet works



Flexitarian Diet

The Flexitarian diet did almost as well. It garnered particularly good ratings from experts for nutrition, safety, and heart-health. It’s also easy to follow because it emphasizes adding plant-based foods where you can, rather than imposing strict restrictions. “It’s a sensible eating plan,” one expert said. “It’s a realistic approach to achieving a healthier style of eating.”

How the Flexitarian Diet works


Ornish Diet

Experts were impressed that the diet is nutritionally sound, safe, and tremendously heart-healthy. The Ornish diet involves lots of complex, fiber-loaded carbs (think fresh fruits, veggies, and whole grains) and little fat, especially the saturated kind.

How the Ornish Diet works


Traditional Asian Diet

The Asian diet ranked well against other plant-based diets. Experts were particularly impressed with its nutrition and safety, though they were apprehensive about its ability to deliver long-term weight loss. Still, “the nutritional balance is better than most other plant-based or vegan diets,” one expert said.

How the Traditional Asian Diet works


Vegetarian Diet

The vegetarian diet pulled in strong scores in areas like short-term weight loss, heart health, and nutritional completeness. It’s also relatively good for managing or preventing diabetes, thanks to an emphasis on fruits, veggies, grains, and plant-based protein sources such as tofu.

How the Vegetarian Diet works


Anti-Inflammatory Diet

The Anti-Inflammatory diet stands in the middle of its plant-based counterparts. Experts handed out lackluster 2-star ratings in categories such as overall weight loss and easiness to follow. “It makes eating very technical,” one expert warned.

How the Anti-Inflammatory Diet works


Engine 2 Diet

Experts sent the Engine 2 Diet toward the bottom of the plant-based list. “The diet is too extreme,” one expert warned. “It’s difficult to maintain for any length of time.” Experts also questioned the plan’s elimination of vegetable oils, and said more research is necessary to determine whether that’s a beneficial move.

How the Engine 2 Diet works


Vegan Diet

The experts were lukewarm on veganism, despite giving it fairly high marks as a diabetes or heart disease diet. It’s more restrictive than other plant-based options, offers no built-in social support, and may skimp on important nutrients.

How the Vegan Diet works



Eco-Atkins wasn’t a standout on the plant-based list. It’s restrictive and offers little guidance. Still, it emphasizes filling, high-fiber foods: Following the plan means eliminating all animal products and focusing on beans, nuts, high-protein veggies, and grains like couscous and pearl barley.

How the Eco-Atkins works


Macrobiotic Diet

As far as plant-based diets go, you can do better, the experts concluded. Following the plan is a challenge and it’s very strict. Still, you won’t go hungry—the filling menu emphasizes veggies, beans, and soybean products like tofu and tempeh.

How the Macrobiotic Diet works

Plant Based Diets Video

Here are some Plant Based Diet Tips for Breast Cancer:

  • Limit the intake of highly saturated foods such as lamb, organ meats, cheeses, cream, butter, ice cream
  • Decrease food containing trans fatty acids, such as commercially prepared baked goods, crackers and margarine
  • Increase your intake of poultry, fish and vegetarian proteins (legumes). Increasing your intake of fish to 3 times per week will increase omega-3-polyunsaturated fat intake. Research has suggested that these fatty acids may inhibit the growth of breast tumors.
  • Sugar is your enemy!  Cut down or eliminate processed sugar. Try to take all sugars in the form of fruits only.


Plant based diets specifically taget hormonal type cancers. Below are some examples of what foods help that are high in complex carbohydrates, fiber, vitamins, minerals and phytochemicals.

High fiber intakes may have a positive benefit by altering hormonal actions of breast cancer and other hormonal-dependent cancers. Daily fiber intake should be 25 to 35 grams of insoluble and soluble fiber.

Plant Family Examples
Grains Wheat, rye, oats, rice, corn, bulgur, barley
Green leafy vegetables Lettuce, spinach, swiss chard, endives, beet greens, romaine
Cruciferous vegetables Broccoli, cabbage, turnip, brussels sprouts, cauliflower, kohlrabi, bok choy, watercress, collards, kale, mustard greens, rutabaga
Umbelliferous vegetables Celery, parsley, fennel, carrots, parsnip
Allium vegetables Garlic, onion, shallots, chives, leek
Legumes Soybeans, peas, chickpeas, lima beans, peanut, carob, dried beans (kidney, mung, pinto, black-eyed), lentils
Solanaceous vegetables Nightshade family: eggplant, tomatoes
Cucurbitaceous vegetables Gourd family: pumpkin, squash, cucumber, muskmelon, watermelon

Potential Cancer Fighters in Foods

Phytochemical Food Source
Sulforaphane Broccoli sprouts
Isothiocyanates Mustard, horseradish, cruciferous vegetables
Phenolic compounds Garlic, green tea, soybeans, cereal grains, cruciferous, umbelliferous, solanaceous, cucurbitaceous vegetables, licorice root, flax seed
Flavanoids Most fruits and vegetables (cruciferous, garlic, citrus fruits, caraway seeds, umbelliferous, solanaceous, cucurbitaceous vegetables, sage, camphor, dill, basil, mint)
Organo-sulfides Garlic, onion, leeks, shallots, cruciferous vegetables
Isoflavones Soybeans, legumes, flax seed
Indoles Cruciferous vegetables
Carotenoids Dark yellow/orange/green vegetables and fruits

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