The Nutritarian Diet: Does It Work for Weight Loss?

Healthline Diet Score: 3.25 out of 5

The Nutritarian Diet, also referred to as a nutrient-dense, plant-rich diet (NDPR diet), promises impressive weight loss and several other health benefits.

For instance, its promoters claim that it slows aging, increases your lifespan, and helps prevent or even reverse chronic illnesses, including diabetes and heart disease.

This article tells you everything you need to know about the Nutritarian Diet.

RATING SCORE BREAKDOWN

The Nutritarian Diet promotes nutrient-rich plant foods and could aid weight loss by limiting processed and high-calorie foods. However, it bans snacking and may be hard to follow, and some of its guidelines aren’t supported by science.

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What is the Nutritarian Diet?

The Nutritarian Diet is a mainly plant-based, gluten-free, low-salt, low-fat diet. In addition to promoting weight loss, it promises to slow aging, prevent and reverse various chronic diseases, and help you live longer.

How to follow the Nutritarian Diet:

The Nutritarian Diet categorizes foods based on their nutrient density, promoting minimally processed, whole foods while limiting snacking and processed foods.

Vegetables (30–60%). You can eat unlimited quantities of vegetables, though raw veggies should comprise at least half of your total vegetable intake each day. This category excludes potatoes.

Fruits (10–40%). You’re meant to have at least 3–5 servings of fresh fruit daily.

Beans and other legumes (10–40%). This equals at least 1/2 cup (85 grams) daily.

Nuts, seeds, and avocados (10–40%). You should eat at least 1 ounce (28 grams) per day, but no more for those aiming for optimal weight loss.

Whole grains and potatoes (20% maximum). If you’re following this diet for weight loss, limit cooked starches to 1 cup (150–325 grams) daily until you reach your ideal body mass index (BMI).

Non-factory-farmed animal products (fewer than 10%). This category includes meat, dairy, eggs, fish, and seafood. You’re advised to eat fewer than 8 ounces (225 grams) per week.

Minimally processed foods (fewer than 10%). This category includes tofu, tempeh, and coarsely ground or sprouted whole-grain breads and cereals.

Sweets, processed foods, and factory-farmed meat and dairy (minimal). You should eat these foods rarely or not at all.

The Nutritarian Diet also discourages snacking and encourages you to replace one meal per day with a vegetable salad topped with a nut- or seed-based dressing. Additionally, it minimizes salt intake to fewer than 1,000 mg per day.

Processed foods, refined carbs, oils, sugar, soda, fruit drinks or juices, white flour, and all factory-farmed animal products are largely banned.

To cover any potential nutrient deficiencies, you’re meant to take a multivitamin containing B12, iodine, zinc, and vitamin D, in addition to an algae oil supplement

Can it help you lose weight?

The Nutritarian Diet is naturally rich in fiber and restricts how many calorie-rich foods you consume, both attributes that can promote weight loss.

Other benefits of the Nutritarian Diet

Other than weight loss, the Nutritarian Diet may offer several additional benefits.

The Nutritarian Diet may lower your cholesterol, blood sugar, and blood pressure levels. It may also boost your lifespan and help fight chronic diseases.

Potential downsides of the Nutritarian Diet

Although the Nutritarian Diet’s emphasis on whole, minimally processed foods is in line with healthy eating recommendations, other aspects of the diet may have downsides.

The Nutritarian Diet’s strict rules are not all based on science and can hamper your ability to maintain this diet, or any weight loss, over the long term. What’s more, it cuts out some nutrient-rich foods.

Foods to eat

The Nutritarian Diet promotes whole, minimally processed foods, especially fresh veggies, fruits, legumes, nuts, and seeds.

Foods to avoid

The Nutritarian Diet eliminates processed foods, sweets, oils, alcohol, caffeine, and added salt and sugar. It also limits some minimally processed foods, snacking, and — in some cases — nuts and seeds.

Sample menu and meal plan

Here’s a sample three-day menu tailored for the Nutritarian Diet.

Day 1:

• Breakfast: oatmeal made with rolled oats, almond milk, chia seeds and berries

• Lunch: mixed-green salad with cucumber, bell pepper, mushrooms, chickpeas, carrots, cherry tomatoes, avocado, peaches, and dry-roasted, unsalted pistachios

• Dinner: scrambled tofu, sautéed kale, and onions on a whole-grain tortilla with a side of radish

Day 2:

• Breakfast: frozen bananas blended with peanut butter and topped with fresh strawberries and a sprinkle of hemp seeds

• Lunch: baby-spinach salad topped with cherry tomatoes, red kidney beans, roasted eggplant, sweet potatoes and sunflower seeds

• Dinner: red lentil dahl and a mixed-green salad with apple slices, raisins, celery, red onion, and balsamic vinegar

Day 3:

• Breakfast: tropical fruit bowl with fresh pineapple, mangos and papaya topped with shredded coconut and ground flax seeds

• Lunch: arugula salad topped with a black bean burger, radishes, red onion, tomatoes,avocado, balsamic vinegar, and a handful of raw pine nuts

• Dinner: white bean and broccoli soup, whole-wheat crackers, and a sprinkle of hemp seeds

Sources:

https://www.healthline.com/nutrition/nutritarian-diet