Science Based Diets.

low calories adequate protein unrefined vegan plate with vitamin b12 supplement, high calories unrefined plant foods are purple color.


calories per volume, high calories unrefined plant foods are under purple line on the right side of the red line.

Science consensus is the most reliable thing we have right now.
This brief diet guide is for adults, not including life stages of pre pregnancy, pregnancy and lactation, not including athletes. if ill or on medication, do not make a diet change (or start an exercise program) without the care of a doctor and a nutritionist. Excess weight usually accumulates slowly over many years and decades, so consult a doctor and a nutritionist about the safe rate of weight loss. Too rapid weight loss can result in losing the gallbladder. For many adults, the normal weight was the college weight and or the weight at around age 21. This brief diet guide is the work of 1 person.
Science consensus says refined chemicals like oil, sugar, salt, protein powder, refined fiber, etc are not healthy. refined chemicals are mostly high calories, mostly 0 micronutrients, mostly 0 fiber. Reduce or eliminate refined chemicals like oil. Keep refined chemicals to as few as possible such as vitamin b12 supplement, vinegar, etc. If want less pesticides, buy organic. For cleaner water, can filter water at home and or distill water at home. Science consensus says unrefined plant foods are the healthiest foods. Animal products are mostly high calories, few micronutrients, 0 fiber. Reduce or eliminate animal products and take vitamin b12 supplement. Vegans who do not take vitamin b12 supplement will surely die. Reducetarians, flexitarians and vegetarians should also take vitamin b12 supplement. Science consensus says excess calories will shorten life. Reduce or eliminate high calories unrefined plant foods like nuts and seeds. Science consensus says for longevity, get adequate protein but not excess protein. Too little protein and too much protein can be detected in the blood test BUN (blood urea nitrogen) being too low or too high. Examples of science based diets are harvard healthy eating plate diet, dash diet, cdc national diabetes prevention program diet, volumetrics diet, inventor nathan pritikin diet, dr dean ornish diet, low calories adequate protein unrefined vegan diet with vitamin b12 supplement.
This brief diet guide is dedicated to my teacher dr bill harris (vegan society of hawaii) who had 1 rule: if it has 0 fiber, do not eat it (some exceptions are vitamin b12 supplement, vinegar and avoid refined fiber). boil dry unrefined plant foods with plenty of water or drink plenty of water bec water is needed for the fiber to work (throw away water used for boiling cassava (yuca)). do not eat in restaurants to avoid food poisoning (my mother died from restaurant food poisoning).
Following is a list of substitutions for low calories adequate protein unrefined vegan diet with vitamin b12 supplement, high calories unrefined plant foods are indicated by (high calories), this is the most difficult version of science based diets so just cheat as needed:

1> refined chemicals are fake foods usually extracted from real foods often using machines (often a source of heavy metals) and often using lots of other refined chemicals (often are contaminants).

instead of corn oil, replace with boiled hominy (mote pelado), corn on the cob.
instead of soybean oil, replace with boiled unrefined soybeans (high calories).
instead of peanut oil, replace with boiled peanuts (high calories).
instead of sunflower seed oil, replace with unroasted sunflower seeds (high calories).
instead of flaxseed oil, replace with flaxseed powder (high calories)(store in freezer).
instead of coconut oil, replace with frozen coconut (high calories).
instead of cacao butter (cocoa butter), replace with raw cacao beans (high calories).
instead of avocado oil, replace with avocado (high calories).
instead of olive oil, replace with unsalted olives (high calories).
instead of oils, replace with (high calories) (boiled unrefined soybeans, unroasted (nuts, seeds), frozen coconut, raw cacao beans, avocado, durian, unsalted olives).
instead of milk, vegan milk, cheese, vegan cheese, butter, ghee, samneh, vegan butter, margarine, vegan margarine, mayo, vegan mayo, lecithin, replace with (high calories) (boiled unrefined soybeans, unroasted (nuts, seeds), frozen coconut, raw cacao beans, avocado, durian, unsalted olives).
instead of coconut milk for drinking or for cooking, replace with frozen coconut (high calories).
instead of sweeteners like honey, maple syrup, blackstrap molasses, beet juice, glycerin, replace with (fresh, frozen) sweet fruits, (raw, boiled) beets, sugarcane juice (brands with fiber) as sweeteners.
instead of date syrup, replace with fresh dates.
instead of orange juice, lemon juice, lime juice, grapefruit juice, replace with citrus peel powder like orange peel powder, lemon peel powder, lime peel powder, grapefruit peel powder.
instead of fruit juice, vegetable juice, replace with (fresh, frozen) fruits, boiled fresh vegetables.
instead of coconut juice, replace with frozen coconut (high calories).
instead of refined wheat flour, white rice powder, pearled farro, white rice, cornstarch, replace with boiled whole grains (whole farro, whole kamut, brown rice, hominy (mote pelado), corn on the cob).
instead of refined starch of mung beans glass noodles, refined starch of sweet potato glass noodles, replace with boiled unrefined mung beans, boiled unrefined sweet potato.
instead of refined starch from sweet potato, refined starch from potato, replace with boiled unrefined (sweet potato, potato).
instead of refined starch from cassava (yuca) like boba (tapioca), replace with boiled unrefined fresh/frozen cassava (yuca)(throw away water used for boiling), boiled sago (metroxylon)(brands with fiber).
instead of protein powder, defatted peanut flour, vegan meat, vegan yogurt, replace with boiled unrefined legumes like great northern beans, soybeans (high calories), unrefined unroasted peanuts (high calories), boiled whole grains (quinoa, whole kamut, brown rice, hominy (mote pelado), corn on the cob, sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye), unroasted (nuts, seeds)(high calories).
instead of soymilk, tofu, yuba, replace with boiled unrefined soybeans (high calories).
instead of seitan, wheat germ, replace with boiled whole wheat like whole kamut.
instead of salt, replace with boiled unrefined sweet (corn on the cob, sprouted grains, sweet potato, taro, ripe plantains, ripe breadfruit, peas, snow peas, snap peas, sprouted legumes, sprouted (nuts, seeds)(high calories)).
instead of salt, replace with sweeteners like (fresh, frozen) sweet fruits, (raw, boiled) beets, sugarcane juice (brands with fiber).
instead of salt, replace with (fresh, frozen) sweet fruits, (raw, boiled) beets, sugarcane juice (brands with fiber), winter squash, carrots, parsnips.
instead of salt, replace with sour like vinegar, citrus peel powder, tamarind, (fresh, frozen) cranberries, sour cherries.
instead of salt, replace with bitter like bitter melon.
instead of salt, replace with spicy like black pepper, habanero powder.
instead of salt, replace with flavor like herbs, spices, tomato, tomatillo, boiled nutritional yeast, boiled mushrooms, seaweed, vanilla powder.
instead of salt, replace with (high calories) (boiled unrefined soybeans, unroasted (nuts, seeds), frozen coconut, raw cacao beans, avocado, durian, unsalted olives).
instead of natural vanilla flavor, artificial vanilla flavor, replace with vanilla powder.
instead of natural flavors, artificial flavors, natural colors, artificial colors, replace with boiled fresh vegetables, (fresh, frozen) fruits.
instead of refined fiber like wheat bran, rice bran, replace with boiled whole grains (whole kamut, brown rice).
instead of refined fiber like psyllium husk powder, inulin, guar gum, acacia fiber, replace with (flaxseed powder, chia seed powder, perilla seed powder)(high calories)(store in freezer), boiled (fresh eggplant, fresh okra).
instead of chocolate, replace with raw cacao beans (high calories).
instead of salted debittered brewers yeast, replace with boiled (unsalted debittered brewers yeast, nutritional yeast).
instead of coffee, replace with boiled unroasted coffee beans (green coffee beans).
instead of green tea, replace with matcha in cooking.
instead of hibiscus tea, replace with hibiscus in cooking.
instead of wine, replace with (fresh, frozen) grapes.

2> Animals receive plenty of injections of refined chemicals and antibiotics. Animals are high on the food chain and accumulate over their lifetimes lots of pollutants including thousands and thousands of refined chemicals, micro plastics, heavy metals and radioactive atoms. Animal products are produced in crammed industrial factories and are a source of food poisoning and pandemics. Animal products receive plenty of injections of refined chemicals.

instead of animal products for vitamin b12, replace with daily vitamin b12 supplement.
instead of animal products fat for energy, replace with boiled whole grains (quinoa, whole kamut, brown rice, hominy (mote pelado), corn on the cob, sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye), boiled unrefined tubers like (sweet potato, potato, yam, taro), boiled fruits (plantains, breadfruit), boiled chestnut, boiled sago (metroxylon)(brands with fiber).
instead of animal products fat for energy, replace with (fresh, frozen) fruits, (raw, boiled) beets, winter squash, carrots, parsnips, sugarcane juice (brands with fiber).
instead of animal products fat for energy, replace with (high calories) (boiled unrefined soybeans, unroasted (nuts, seeds), frozen coconut, raw cacao beans, avocado, durian, unsalted olives).
instead of animal products for flavor, replace with vinegar, (fresh, frozen) cranberries, herbs, spices, tomato, tomatillo, boiled nutritional yeast.
instead of animal products like meat for protein, replace with boiled unrefined legumes like great northern beans, soybeans (high calories), unroasted (nuts, seeds)(high calories), boiled whole grains (quinoa, whole kamut, brown rice, hominy (mote pelado), sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye), boiled unrefined tubers like (sweet potato, potato, yam, taro), fresh vegetables, seaweed, boiled mushrooms).
instead of animal products like eggs for protein, replace with boiled (flaxseed powder, chia seed powder, perilla seed powder)(high calories)(store in freezer), boiled unrefined soybeans (high calories).
instead of animal products like dairy for calcium, replace with boiled unrefined legumes like great northern beans, soybeans (high calories), boiled green beans, boiled soybean sprouts, boiled fresh (kale, collard, mustard greens, turnip greens, arugula, bok choy, napa cabbage, cabbage, brussels sprouts, broccoli), boiled fresh okra, boiled fresh nopalitos (tender nopal cactus pads), seaweed, (fresh, frozen) fruits (figs, oranges, grapes), unroasted (almonds, unhulled sesame seed powder), hominy (mote pelado), corn on the cob, sweet potato, winter squash, carrots, sugarcane juice (brands with fiber), unsweetened filtered aloe vera juice, mineral water. Not good sources of calcium are high oxalate greens (spinach, chard, beet greens, taro leaves). If needed, take daily calcium supplement.
instead of animal products like sardines, cod liver, clams, mussels, oysters for epa/dha omega 3, replace with ala omega 3 of flaxseed powder (high calories)(store in freezer) and/or daily epa/dha omega 3 supplement.
instead of animal products like sardines, cod liver, clams, mussels, oysters for creatine, replace with daily creatine supplement of about 1 gram.
instead of animal products like sardines, cod liver, clams, mussels, oysters for iodine, replace with boiled seaweed.
instead of animal products like clams, mussels, oysters, for iron, replace with boiled unrefined legumes like great northern beans, soybeans (high calories), boiled (fresh spinach, fresh chard), unroasted seeds (unhulled sesame seed powder, sunflower seeds, pumpkin seeds)(high calories), unroasted nuts (cashews, pine nuts, hazelnuts, peanuts)(high calories).
instead of animal products like clams, mussels, oysters, for zinc, replace with boiled unrefined legumes like great northern beans, soybeans (high calories), boiled (fresh spinach, fresh chard), unroasted seeds (unhulled sesame seed powder, sunflower seeds, pumpkin seeds)(high calories), unroasted nuts (cashews, pine nuts, hazelnuts, peanuts)(high calories), boiled (fresh bamboo shoots, fresh asparagus).
instead of animal products for selenium, replace with boiled (mushrooms, fresh spinach, fresh bamboo shoots, fresh asparagus), boiled seaweed.
instead of animal products for vitamin a, replace with boiled (fresh vegetables like greens, bitter melon), (fresh, frozen) fruits like cantaloupe.
instead of animal products for vitamin b1, vitamin b2, replace with boiled whole grains (quinoa, whole kamut, brown rice, hominy (mote pelado), corn on the cob, sorghum, hulless oats, hulless barley, unroasted buckwheat, millet like ragi (finger millet), rye), unrefined tubers like (sweet potato, potato, yam, taro), unrefined legumes like great northern beans, soybeans (high calories), fresh vegetables like spinach)), (fresh, frozen) fruits, unroasted (nuts, seeds)(high calories), boiled mushrooms, boiled (unsalted debittered brewers yeast, nutritional yeast).
instead of animal products like sardines, cod liver, for vitamin d, if not getting enough sunshine, replace with boiled mushrooms exposed to sunshine or uv light, boiled lichen.
instead of animal products for choline, replace with boiled unrefined legumes like great northern beans, soybeans (high calories).
instead of animal products for vitamin k2, replace with low salt natto, low salt sauerkraut.
instead of animal products for micronutrients, replace with boiled fresh vegetables, boiled seaweed, boiled mushrooms, boiled unrefined legumes like great northern beans, soybeans (high calories), (fresh, frozen) fruits, herbs, spices. If still learning sources of micronutrients, take daily multi vitamin mineral supplement.

references:
dietary guidelines for americans, scientific report of the 2025 dietary guidelines advisory committee.
Harvard T.H. Chan school of public health, healthy eating plate.
nih dash diet.
cdc national diabetes prevention program, preventT2 curriculum and handouts.
nutrition researcher barbara rolls phd diet (volumetrics diet).
inventor nathan pritikin diet.
dr dean ornish diet.
nutritionist reed mangels phd vegan plate.
nutritionist ginny messina and nutritionist jack norris vegan for life food guide.
nutritionist brenda davis and nutritionist vesanto melina vegan plate.
pcrm power plate.

written nov 30, 2023.
revised mar 03, 2026.
license: public domain.