Introduction:
The flexitarian diet is ranked as the second-best diet overall in the United States News Best Diet Rankings, falling just behind the Mediterranean diet. It is highly regarded since it is a nutritious and straightforward way of eating. The flexitarian diet is, in essence, a more flexible option than following a vegetarian eating plan. So you are still focusing on fruits, vegetables, whole grains, legumes, and nuts, but you are also allowing yourself to indulge in a little meat now and then. Vegetarianism has never really appealed to you because you enjoy an excellent burger. In that case, the flexitarian diet may be the right choice for you. However, it is noted that this diet is geared toward reducing your overall meat consumption.
What Is a Flexitarian Diet?
Dietician Dawn Jackson Blatner developed this diet to assist people in enjoying vegetarianism while consuming animal products in moderation. Flexitarians are not vegetarians or vegans because they eat animal products. The flexitarian diet has no set standards or calorie and macronutrient recommendations. It is more a way of life than a diet.
What Can You Eat in a Flexitarian Diet?
Dietician Dawn Jackson Blatner developed this diet to assist people in enjoying vegetarianism while consuming animal products in moderation. Flexitarians are not vegetarians or vegans because they eat animal products. The flexitarian diet has no set standards or calorie and macronutrient recommendations. It is more a way of life than a diet.
When a person adopts a flexitarian diet, they will concentrate on eating more vegetarian meals than usual. Throughout the week, meat-based meals are permitted under the diet's guidelines. The trick is to focus on vegetarian meals while allowing for meat in moderation occasionally.
The flexitarian diet does not require any specific timing for meals. However, people with weight loss goals can consume 300-calorie breakfast, 400-calorie lunch, and 500-calorie dinner meal plan and two 150-calorie snacks in between meals, as suggested by Blatner.
What Are the Dietary Restrictions for a Flexitarian Diet?
If you have dietary constraints or food allergies, it is rather simple to discover appropriate adaptations to the flexitarian diet. Here are a few recommendations that may be helpful.
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Dairy-Free: Use non-dairy substitutes for milk, yogurt, and cheese to make your diet dairy-free.
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Gluten-Free: If you are gluten-free, choose gluten-free grains such as quinoa and brown rice, and make certain that all of your other food choices are gluten-free.
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Soy-Free: Avoid tofu and any other soy-based meals (like edamame or soy milk).
What Are the Advantages of a Flexitarian Diet?
As the benefits of vegetarianism carry over to this diet, the flexitarian diet is advised for persons interested in vegetarianism, as well as for previous vegans and vegetarians who may have suffered nutritional deficits as a result of being fully meat-free. Aside from that, it is also a fantastic alternative for anyone who wants to live a healthier lifestyle because it emphasizes more on plant-based food without being anti-meat.
The flexitarian diet has many benefits, and they are as follows:
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Nutritional Benefits: As the flexitarian diet includes foods from all food groups, it is likely that you will satisfy all of your nutritional requirements on this diet (perhaps with a little planning to ensure adequate iron intake). Comparatively, stricter vegetarian and vegan diets may be deficient in vitamin B12 as well as omega-3 fatty acids, particularly DHA, which is found in seafood. The flexibility of a flexitarian diet allows individuals to continue to consume fish regularly while also providing a better overall nutritional balance.
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Flexibility: The flexitarian diet does not exclude any food groups from the diet. Instead, the emphasis is on increasing the consumption of plant-based foods while simultaneously decreasing the total consumption of animal-based foods. Because all foods are included in this diet, it is simple to customize it to your specific needs and create meals centered on items you enjoy eating.
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Reduced Risk of Diabetes: Flexitarian diet may help lower your chances of developing type 2 diabetes. Compared to non-vegetarian diets, a semi-vegetarian diet was associated with a lower risk of type 2 diabetes as found in three different studies, one published in Diabetes Care in 2009, one published in Nutrition, Metabolism, and Cardiovascular Diseases in 2011, and one published in Nutrition Journal in 2014, all published in the journal Nutrition Journal. Similarly, research published in Clinical Nutrition Research discovered that semi-vegetarian women had lower serum glucose and insulin levels.
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Cost-Effectiveness: This diet does not necessitate the purchase of expensive meal replacements or the creation of specific dishes. Instead, you might select meals that are within your financial means. Even though you may be spending more money on vegetables each week, it tends to balance out because you may be spending less money on meat.
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Helps in Weight Loss: It has been suggested in a number of studies that semi-vegetarian diets are related to reduced body weight. After menopause, postmenopausal women who followed a semi-vegetarian diet had lower body weight, BMI, and fat percentage than non-vegetarian women, according to a 2015 study published in Clinical Nutrition Research.
What Are the Disadvantages of a Flexitarian Diet?
According to the experts, because the flexitarian diet does not fully exclude any particular food group, it should not pose any health hazards if it is followed in a well-balanced manner. However, Blatner emphasizes that the flexitarian diet does not only consist of pastries and cereal with the occasional meal of chicken or beef; rather, it is about consuming a greater variety of nutrient-dense foods and eating less meat. Some of the disadvantages of a flexitarian diet are as follows:
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People who consume meat on a daily basis may find it challenging to adhere.
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There is the possibility of poor iron intake.
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Those suffering from diabetes may require further guidance in certain conditions.
How Much Physical Activity Is Recommended for Those Following a Flexitarian Diet?
As a result of this diet, it is strongly recommended that you engage in regular physical activity. Aim for 30 minutes of moderate exercise five days a week or 20 minutes of vigorous exercise three times a week, with at least two days of strength training per week. This is the ideal schedule. In the words of Blatner, "something is better than nothing." With the help of her book "The Flexitarian Diet," she explains how to stay motivated and overcome workout barriers by thinking of the world as your gym.
Conclusion:
A flexitarian diet may help you feel better and lose weight. If you want to lose weight on this diet, bear in mind that a variety of other factors, such as adequate sleep and regular exercise, play a part in weight reduction and maintenance. Exercise, sleep, and other aspects of your lifestyle also significantly impact your health. The best diet is the one that is well-balanced and fits your lifestyle.
