Plant-based
Whole-foods plant-based (WFPB) is veganism that excludes refined and processed plant foods too. No meat, no dairy, no eggs — and also no white sugar, refined oils, or processed mock meats.
It's the diet most associated with Dean Ornish, T. Colin Campbell, and the documentary Forks Over Knives. Researched for cardiovascular reversal specifically.
Macro split
Carbs
60–75%
Protein
10–15%
Fat
10–25%
Naturally low fat unless emphasizing nuts/avocado
- Vegetables (large quantities)
- Fruits
- Whole grains
- Legumes
- Nuts and seeds (whole)
- Tofu, tempeh (minimally processed)
- ×All animal products
- ×Refined oils (even olive oil)
- ×Refined sugar
- ×Processed mock meats
- ×White flour products
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What it is
Vegan + whole foods. Eats: vegetables, fruits, whole grains, legumes, nuts, seeds. Avoids: all animal products, refined oils, refined sugar, processed foods.
Pros
- Strongest research for cardiovascular disease reversal
- Naturally low calorie density — weight loss happens passively
- Highest fiber intake of any diet pattern
- Strong environmental case
Cons
- !Most restrictive of major eating patterns
- !B12 supplementation required
- !Achieving high protein is harder
- !Social eating is challenging
Best for
People with diagnosed cardiovascular disease (where this diet has reversal evidence), or those motivated by environmental and ethical reasons combined with health.
Research
Ornish reversal trial showed plaque regression in coronary artery disease — unique among diets. Adventist Health Study shows mortality benefit.