Section
Diet Styles
Practical guides for the major plant-based diet styles, written from a plant-based coaching lens with input from the clinical-nutrition desk where the question crosses into clinical territory. Each piece tries to be honest about where the diet style works well and where it can run short on a specific nutrient.
- Diet style
Transitioning to plant-based tracking: a practical first 90 days
The first 90 days of plant-based eating is the window where supplementation habits, food-pattern habits, and tracking habits get set. The right approach is to set up B12 supplementation immediately, start with a forgiving tracker, and gradually deepen the tracking as questions emerge.
- Diet style
Vegan athletic nutrition: protein, iron, B12, recovery, and the supplements that earn their place
Plant-based athletes can train and compete at the highest levels, but the nutrition demands are not zero. Protein at 1.4-1.8 g/kg, iron monitoring, careful B12 and vitamin D supplementation, and creatine for some athletes are the practical priorities. The clinical literature is largely reassuring for plant-based athletes who pay attention.
- Diet style
High-carb low-fat vegan (HCLF): tracking macros when fat is the variable being limited
High-carb low-fat (HCLF) vegan eating limits fat to roughly 10-15 percent of calories and emphasizes carbohydrate-dense plant foods (rice, potatoes, fruit, oats). The framework can work for endurance training and body composition. The tracking question is whether the user is limiting fat aggressively enough to compromise essential fatty acid intake or fat-soluble vitamin absorption.
- Diet style
Raw vegan tracking considerations: B12, vitamin D, omega-3 DHA, and the calorie-density question
Raw vegan diets exclude all cooked food, which removes legumes and grains as primary protein and calorie sources for most practitioners. The tracking priorities are B12 (always supplemented), vitamin D (usually supplemented), DHA (often supplemented), and ensuring adequate calorie density. The diet works for some practitioners with attention; it is less forgiving than other plant-based diet styles.
- Diet style
Whole-food plant-based tracking: how to log a WFPB diet without losing the point
Whole-food plant-based eating is built around food-group patterns rather than macro pie charts. Tracking a WFPB diet works best when the user pairs a food-group framework (Daily Dozen, the WFPB checklist) with a precision tracker for the moments when calories or specific micronutrients matter.