The planetary diet, also known as the planetary health diet, is an eating plan designed to promote both human health and environmental sustainability. Developed by the EAT-Lancet Commission, this diet emphasizes a balanced intake of plant-based foods, moderate consumption of animal products, and a reduction in processed and high-calorie foods. The method involves consuming a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds, while limiting red meat, sugar, and refined grains.
We consulted Catherine Gervacio, a registered dietitian and nutrition writer for Living.Fit, to gain insights into the planetary diet and its effectiveness for weight loss. Read on to discover her expert perspective.
Is The Planetary Diet Good For Weight Loss?
Gervacio says, "Planetary diet is focused on the consumption of plant-based foods while reducing the intake of animal products and highly processed foods."
"The diet is practiced by following a plate method in which the plate is divided into two halves. One half is filled with fruits and vegetables, while the other half primarily includes whole grains, plant-based proteins (such as beans, lentils, pulses, and nuts), unsaturated plant oils, small portions of meat and dairy, along with some added sugars and starchy vegetables," Gervacio notes.
She adds that it promotes healthy weight loss by emphasizing nutrient-rich foods, ensuring the body receives essential vitamins and minerals without excess calories.
"Fruits, vegetables, whole grains, and legumes are rich in fiber, which promotes satiety and helps control appetite. The focus on healthy fats from plant sources can improve lipid profiles and support overall cardiovascular health. Last but not least, limiting animal protein and choosing leaner sources can reduce calorie intake and saturated fat consumption," she notes.
Is The Planetary Diet For Everyone?
The planetary diet may not be suitable for everyone, as individual dietary needs and preferences can vary, and some people may require different nutritional approaches to meet their health goals.
Gervacio elaborates further by saying, "People with certain health conditions (examples are kidney disease, food allergies, or specific nutrient deficiencies) need tailored adjustments, especially in their macronutrient, micronutrient, and specific food intake."
She also points out that "pregnant or breastfeeding women, children, and athletes may require higher intakes of certain nutrients to ensure these needs are met within the framework of the diet they need to follow."
