Ital Diet. Rastafarianism way of Veganism for healthy lifestyle

For detailed posts on Ital Diet, We have received 50+ email requests from our regular readers to explain this diet.

In this blog post, I am going to explain his diet. Not only limited to food options but also reviews by customers and religious beliefs behind this diet. 

Note: To write this blog post, we talked with many Jamaicans. That’s why we would recommend you read the entire post. 

What is the Ital Diet?

The initial diet is a diet plan that includes fresh and home-grown vegetables. It is also known as Rasta Fare, and the main intent of this diet is to improve the life energy of the dieter. 

Nutritional value of the ital diet.

Under this diet, a dieter relies on fresh fruits and vegetables. Here are some potential nutrients you’ll get: 

Sr NoNutritionFood Options
1Protein: Eating lentils, beans, and nuts helps you fulfill the protein requirement, which is essential for rebuilding muscles and tissues. 
2Fiber: It has to promote smooth bowel movement. For this, you need to take fresh fruit and raw vegetables. 
3Vitamin C, E, and K: This vitamin helps to improve your vision, supports your immune system, and is good for bone health. 
4Vitamin C, E, and K: Minerals like iron, calcium, and potassium: These minerals support bone health, improve your oxygen level, and help regulate blood pressure. For this, you need to eat spinach, flaxseed, and sweet potatoes. 
5Omega 3 fatty acid: Omega 3 fatty acid is present in walnuts, which is good for brain health. 

Intent of the Ital Diet.

Nowadays, due to technology’s busy schedule and technological advancements, people’s spiritual, mental, and physical well-being is compromised. Another reason is the connection with nature. 

Rastafarians also believe that every living being has the right to live; that’s why they avoid meat and dairy products. 

Most of the vegan diet followers had misconceptions that they couldn’t build muscle while following the Vegan diet. But it’s not true at all. Nimai Delgado is a perfect example of following a Vegan diet and having an aesthetic physique. Read more on Nimai Dalgado Diet.

Nimai Delgado Diet

3 Min Reads.

Tasty food options under the Ital Diet. 

  1. Callaloo: It is one of the best vegetables for nutrients like vitamins and minerals, and it looks like spinach. You can cook it with tomatoes, spices, and onions. 
  2. Veggies stir-fry: Under the ship, you can use various vegetables like broccoli, spinach, carrot, cucumber, and letter on street fry with soy sauce. 
  3. Jerk Tofu: Jerk Tofu is also one of the tasty dishes that follows the principle of the Italian diet. While preparing, grill it until it becomes crispy on the outside.

3 recipes you can prepare under the Ital Diet.

Ackee and Vegetables Stir


  • Cooked rice 
  • Drained and rings ackee 1 can
  • Mixed vegetables, 2 cups
  • Sliced onion, 1 piece 
  • Coconut oil, 2 tbsp.
  • Garlic clove, 2 pieces
  • Soy sauce, 2 tbsp.
  • Fresh Ginger, 1 tbsp

How do I prepare?

  1. For 2 minutes, heat coconut oil on medium heat and put a slice of onion and garlic in it. 
  2. For 6 minutes, stir-fry the veggies. 
  3. Add ackee and stir for 2-3 minutes, and later on, put some soy sauce.
  4. Serve the ackee with rice for a better taste.

Coconut curry lentil stew


  • Red lentils: 1 cup
  • Onion:- 1
  • Coconut milk: 1 can 
  • Curry powder: 2 teaspoons 
  • Turmeric: 1 tbsp

How to prepare?

  1. In a skillet, heat coconut oil over medium heat and add garlic as well as the onion. Make sure the onion is diced.
  2. Add curry powder and turmeric powder for fragrance. Add coconut milk and diced tomatoes. 
  3. Take all the gravy, and did you see heat to cook it for 25 minutes? 
  4. Season is prepared with fresh coriander before serving.

Jerk tofu with roasted street potatoes.


  • Tofu: 1 block
  • Sweet potatoes 2
  • Olive oil, 2 tbsp. 

How to prepare?

  1. Heat your oven to 200°C and place a baking sheet. 
  2. Take a bowl and add chopped sweet potatoes with jerk seasoning olive oil and salt. 
  3. Spread it on a baking sheet and bake it for 27 minutes. 
  4. Take another ball and add tofu cubes with jerk seasoning, making sure they are coated. 
  5. Take a nonstick skillet and prepare the tofu cubes for 7 minutes to become yellowish or brown. 
  6. Enjoy your sweet potatoes with jerk tofu.

Things to remember while following this diet. 

  1. Rely on plant-based food: The essence of the Italian diet is to stick to plant-based food. That’s why it is mandatory to consume legumes, seeds, fruits, and vegetables.
  2. Confirm the source: this type even focuses on where you are getting the food. If possible, try to source the vegetables and fruits locally to avoid using pesticides. 
  3. Avoid refined food; sugar and deep-fried snacks are the evils of the Italian diet. If possible, try to limit the intake of these things and promote healthy snacking, like eating fresh apples and bananas. 
  4. Make your diet interesting: always avoid the repetitive foods option daily. As we mentioned in the above list of recipes, you can try to change the breakfast, lunch, snacks, and dinner options daily. 
  5. Stay Dehydrated: No doubt, dieting is important, but hydration also plays an equal role in overall health. Drink plenty of regular water, juices, and coconut water. 
  6. Take consultation: While on this diet, if you are facing any issues, it is better to seek consultation from your healthcare professional instead of avoiding the health consequences. 

Reviews by Dieter

Georgy G (name changed says)

Rating: 4.5 out of 5.

This diet is quite interesting, and I am sure that it brings peace and harmony to my mind. 

Unay (name changed says)

Rating: 4 out of 5.

I have been following a vegan diet for the past 7 months, and I heard about this diet from one of my colleagues in the office. I will try this diet after one week, and whatever I feel, I will share. 

Aleena (name changed says)

Rating: 4.5 out of 5.

Ummm, if you want to lose weight and are looking for a replacement for the vegan diet, then why not the Italian diet? Try it!!!.

Is the Ital diet safe to follow?

Yes, it is completely safe to follow the Italian diet, but still, if we compare the protein sources, they are limited because, under this diet, you should not eat any dairy products. That’s why you might face muscle loss while following this diet. Also, we would not recommend this diet if you are an athlete or a gymgoer. 

If you are confused about whether you should follow this diet or not, then it is better to seek consultation from a nutritionist and later decide.

What is the difference between Ital and vegan?

There is not much difference between both diets but a cultural and spiritual difference.


Do rastas eat eggs? 

No, rastas follow the Ital Diet, under which they avoid all animal-based food. 

What’s the secret behind Rasa’s health?

Rastas eat natural foods that do not contain any chemicals or additives. 

Which is the best Ital or vegan diet?

Both diet plans follow the core principle of plant-based food, and you can follow any of them.


An ital diet is a diet in which a dieter completely relies on plant-based foods like fresh fruits and vegetables that are organically grown.

Now you might be thinking, Can I lose weight with this diet? The answer is yes because here you are not consuming any additives or deep-fried foods. 

Do share your thoughts in the comment section given below. We would highly recommend that you seek consultation from a nutritionist before making changes to your diet. 

Thanks for reading.

Saif Ali

Hello, fitness freaks! I am Saif, a professional Taekwondo athlete and black belt holder (Dan 1). I started my athletic career in 2018 and had 5 years of experience as a martial artist. My expertise is to provide advice on nutrition, rest, recovery, a balanced diet, injury prevention, and other aspects of mind-body connection.

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