Tom Brady follows the80/20 rule— meaning 80% of his dish is plant based, made up of vegetables or rice and grains, and the other 20% is made up of lean protein, like fish or chicken.
Brady, who is leading the NFL in passing yards and touchdowns at the age of 44, says the diet helps him stay fit as he gets older, according to a post from his wellness brand, TB12.
Veganism is known to offer health benefits like improvements to gut health, reduced inflammation, and lowered risk of certain diseases, according to the Physicians Committee for Responsible Medicine.
But it can cause complications as well. For one, it makes getting dependable sources of protein more difficult, and it can deprive the body of nutrients like calcium and iron. One study published in September 2019 found that vegetarians might be at a higher risk of stroke.
Brady's strategy of adding 20% meat and fish into his diet is one effective tactic to remedy many of these risks, the registered dietitian Alix Turoff told Insider. It creates a healthy compromise that results in most of the benefits of veganism with fewer drawbacks and less arduous planning, she said.
Dietitians agree that the 80/20 rule might be healthier than regular veganism
Turoff said she generally doesn't recommend veganism to her clients because it's difficult to eat healthy while vegan and get good sources of protein.
Brady's approach is a good one, Turoff said, because it is an easy way to incorporate the benefits of some animal-based protein while still emphasizing vegetables and plant-based carbs as the main source of calories and nutrients.
"I think we can all agree that adding more plants to our diet is always a good idea, but that doesn't mean being full plant based is necessary," Turoff said. "Especially for someone like Tom Brady whose protein needs are going to be very high with his activity level!"
Kris Sollid, a registered dietitian who is also the senior director of nutrition communications at the International Food Information Council, said that people should generally try to include more plant-based foods to their diets, but a diet of only plants isn't necessarily healthier than a diet that includes meat and fish as well.
Sollid classifies Brady's diet as a "flexitarian diet" which is a semi-vegetarian, plant-forward diet that incorporates dairy and eggs and allows room for meat from time to time.
"The emphasis on plant foods is thought to contribute to the health benefits associated with a vegetarian diet without requiring compliance to a 100% vegetarian or vegan diet," Sollid told Insider. "A flexitarian diet, as its name implies, allows for flexibility while striving to slowly increase fruit and vegetable intake over time without eliminating animal foods."
FAQs
Tom Brady said he follows the 80/20 rule, meaning 80% of his plate is plant based and 20% is meat. This is one of Brady's lifestyle habits that have allowed him to play in the NFL at the age of 44. Nutritionists say that following the 80/20 rule might be even healthier than being fully vegan.
Are people who eat meat healthier than vegans? ›
No statistically significant differences have been shown for total cardiovascular disease between vegans and meat eaters, but the data so far suggest there may be a lower risk of ischaemic heart disease and perhaps a higher risk of stroke in vegans. There is no evidence of a difference in life expectancy.
Do 84% of vegetarians vegans abandon their diet? ›
84% of vegetarians/vegans abandon their diet. About a third (34%) of lapsed vegetarians/vegans maintained the diet for three months or less. Slightly more than half (53%) adhered to the diet for less than one year.
What do nutritionists say about veganism? ›
There are several benefits attributed to a vegan diet as long as it is carried out properly. It can help people lose weight and as with a vegetarian diet, has been linked with a reduced risk of heart disease and certain cancers, such as colon and breast cancer.
What do vegans cut out of their diet? ›
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.
What foods are off limits for vegans? ›
Vegans don't eat any foods made from animals, including:
- Beef, pork, lamb, and other red meat.
- Chicken, duck, and other poultry.
- Fish or shellfish such as crabs, clams, and mussels.
- Eggs.
- Cheese.
- Butter.
- Milk, cream, ice cream, and other dairy products.
- Mayonnaise (because it includes egg yolks)
Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium and bone turnover markers were generally lower in plant-based dietary patterns compared to meat-eaters. Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density.
Do vegans live longer than meat-eaters? ›
While there is some scientific research to suggest that going vegan and eating less animal protein can help to prevent diseases, the evidence is still lacking in terms of cold, hard numbers on longevity in particular. However, this doesn't mean that a vegan diet won't help you live longer.
Are meat-eaters happier than vegans? ›
Meat-eaters suffer less anxiety and depression than vegans and vegetarians. A meta-analysis examined the effects of meat consumption on mental health, revealing significant differences between those mental health and those who don't.
Do vegans age less? ›
The reality is that you won't look like you're 25 forever – no matter how “clean” or “healthy” or your diet might be. While there are a variety of health benefits associated with following a vegan diet, eating a vegan diet won't make you age faster or slower in and of itself.
In Q1 of 2022, the global score for veganism popularity dipped below 60. The trend was similar in the United States, with a peak score of more than 80 in 2019 and a gradual decline to about 60 in Q1 of 2022.
Do vegans lose more weight than vegetarians? ›
A meta-analysis found that people on vegetarian diets lost around 4.4 pounds more than the control group (who had no change in diet), while those who went vegan dropped 5.5 pounds more. Most people go vegetarian out of some combination of ethical, environmental or health concerns.
Is Gordon Ramsey vegan? ›
In 2022, on an episode of Masterchef: Back to Win, Gordon Ramsay revealed that he had “a secret so big,” he was “afraid to say it on national television.” The renowned British celebrity chef—known for Kitchen Nightmares, a love of swearing, and for being awarded 17 Michelin stars—confessed that he loved vegan food.
What do chefs think of veganism? ›
While many chefs agree that not only is it an important diet trend but also is the future when it comes to sustainable ingredient sourcing and preserving our planet's future. Calling it a trend might be fallacious because it is not a temporary diet but more a permanent change for people who adopt this way of life.
How to get B12 as a vegan? ›
The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.
What is the 80 20 rule diet example? ›
If you're aiming for 80 percent of your diet to come from fresh and unprocessed whole foods, why not treat yourself with up to 20 percent of your favorite treats? For someone targeting 1500 calories a day that means you'd use about 1200 calories for healthy, nutritious meals and 300 calories for your treat.
What is the 80 20 plant-based diet plan? ›
80/20 rule: Here's what to eat 80% of the time
It's healthiest to load about ¾ of your plate with plant foods, such as vegetables, fruit, nuts, seeds, beans, whole grains and extra virgin olive oil. That leaves a quarter of your plate for animal foods, which usually represent the protein portion of the plate.
How can you be 80% vegan? ›
For me, being Plant Based is an 80/20 approach
80% of my food intake is made up of delicious colorful plant foods that include above and below ground vegetables, fresh seasonal fruit, nuts, seeds, herbs and spices!
How can a vegan lose 20 pounds? ›
5 Habits for Easy Vegan Weight Loss: How I Lost 20 lbs
- Consuming enough vegan protein. ...
- Eat enough Fruit and Vegetables. ...
- Make sure your meals are balanced! ...
- 80/20 Rule. ...
- Create a list of easy vegan recipes.
