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The Planetary Health Diet was designed to reduce climate change progression, but it may also help you live longer and promote weight loss.

Research found that the diet may lower your risk of premature death by 30%.

Nutritionists say this is a healthy diet to follow.

Most eating plans focus on helping people improve their well-being and maybe even aid in weight loss. But a new buzzy diet goes a step further: The Planetary Health Diet aims to benefit your health and that of the planet.

The diet is the subject of a new study published in the American Journal of Clinical Nutrition. For the study, researchers analyzed dietary data and health records from more than 206,000 people who were free of cancer, diabetes, and major cardiovascular diseases at the start of the study.

The researchers found that people who closely followed the Planetary Health Diet, which focuses on plant-based foods with a little meat and dairy, had a 30% lower risk of premature death compared to those who didnt follow the diet. They also had a lower risk of dying from cancer, heart disease, and lung disease.

People who followed the diet had a lower environmental impact, with 29% lower greenhouse gas emissions and 51% lower land use, too.

Meet the experts: Walter Willett, M.D., professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety, Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy, and Keri Gans, R.D.N., author of The Small Change Diet

But what is the Planetary Health Diet and how does it work? Nutritionists explain.

The Planetary Health Diet was first outlined in a 2019 scientific report published in The Lancet by the EAT-Lancet Commission. That report recommended that people follow a mostly plant-based diet for health and sustainability to help feed a global population that keeps growing.

The Planetary Health Diet focuses on eating a range of minimally processed plant foods, but still allows for some meat and dairy foods, according to a press release. Adhering to a Planetary Health Diet can provide a major double win: for personal health now and a more livable planet for future generations, says study co-author Walter Willett, M.D., professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.

The diet recommends focusing on these foods:

Fruits

Vegetables

Whole grains

Legumes

Nuts

It also makes room for meat and dairy, but at much lower amounts than the other foods. The EAT-Lancet Commission has a handy graphic on its website that breaks down what your plate should look like on the diet.

Based on the eating plan, half of your plate should be fruits and vegetables, about an eighth should be whole grains, another eighth should be plant-based proteins, and very small amountsabout 1/16th of your plateare designated for dairy and animal proteins. Dr. Willett says that the diet allows for optional modest amounts of fish, poultry, and eggs.

The Planetary Health Diet focuses more on the foods you should have vs. ones to avoid. However, the diet recommends minimizing how much red meat, sugar, and refined grains you eat.

Nutritionists say this is an overall healthy eating plan. From a dietary perspective, its a really good balance of nutrients, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. Thats excellent at protecting against cardiovascular disease and cancerall of the things we would expect to see with a plant-based diet.

The meal plan can be healthy, says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. It emphasizes a diverse intake of whole and minimally processed foods, which are generally nutrient-rich and beneficial for health, he says.

But, Keatley stresses that plant-based doesnt automatically make a diet healthy. Overconsumption of high-calorie plant-based products, especially those that are heavily processed, can lead to an excessive calorie intake, he says. Foods like nuts, seeds, oils, and some commercially prepared meat substitutes can be very calorie-dense and, if eaten in large quantities, might contribute to weight gain. That can then raise the risk of developing obesity, diabetes, and hypertension, among other things, he says.

Cording praises the diet for allowing for some meat and dairy. When we make a little room for meat and dairy, it makes the diet more approachable, she says.

Ultimately, the Planetary Health Diet promotes nutrient-packed plant-based foods that are associated with a host of benefits, says Keri Gans, R.D.N., author of The Small Change Diet.

Whether you lose weight on the Planetary Health Diet depends a lot on what you were eating before you went on the diet, Cording says. If you were eating a lot of calorie-dense, high saturated fat foods and not a lot of fiber before, switching to more plant-based foods and leaner sources of protein could potentially lead to weight loss, she says. However, Cording stresses that weight loss is not automatic with this eating plan.

Gans agrees. The Planetary Health Diet can help someone lose weight because many plant-based has fewer calories than animal-based ones, she says. However, adhering to portion sizes, especially with nuts and seeds, is still important.

But the focus on whole and minimally processed foods helps, Keatley says. These are generally lower in calories and higher in fiber compared to highly processed foods, he says. This can lead to a natural reduction in calorie intake while increasing satiety.

Theres a lot you can eat with the Planetary Health Diet, and Cording points out that its similar to a Mediterranean diet. If you want to get started with the eating plan, consider these options:

If youre interested in trying this diet, Gans suggests starting slowly. Give yourself plenty of time to adjust, she says. Focus first on what you should eat more of, and by default, the foods you should be limiting will gradually happen on its own.

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This Diet May Help You Live Longer and Save the Planet, Research Finds - AOL

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