An In-Depth Guide to a Flexitarian Diet

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When we say diet, the first thing that pops into mind is following a fixed eating habit. A diet limits what a person can eat and what he/she can avoid. As a result, after a few days, people get bored and skip it. On the other hand, a flexitarian diet is somewhat different and gives its followers enough flexibility to stick for long. If you are curious about this diet, its benefits, and its sources, then stay till the end.

What Is a Flexitarian Diet?

As its name suggests, a flexitarian diet is related to flexibility and vegetarianism. However, the definitive meaning of a flexitarian diet is a style of primarily eating plant-based food where animal product and meat consumption is in moderation. In other words, it is slightly more flexible than vegan and vegetarian diets. So, you don't have to cut out meat entirely.

People mainly adopt a flexitarian diet because there are no rigid guidelines, and it also fulfils the nutrition required by the body to stay healthy.

How Does a Flexitarian Diet Work?

It is an almost vegetarian diet since the plan incorporates principles and benefits of plant-based food items with a limited animal protein intake. This means the main star of the flexitarian diet is vegetarian staples, including quinoa, tofu and other veggies. However, remember that it does not exclude any item compulsorily.

To make adopting this new diet easy for people, a dietician breaks it into three stages:

Beginner: Beginners must have 6 to 8 meatless meals or 21 total meals in a week.
Advanced: Advanced-level diet followers should have 9 to 14 meatless meals or 21 total meals in a week.
Expert: When you have become an expert, have 15+ meatless meals or 21 total meals in a week.

People follow a fundamental principle when switching to this semi-vegetarian diet. It includes eating more veggies, fruits, legumes, vegetables and whole grains. In short, people try to extract protein from plants rather than animals. Also, they prefer eating more natural food forms and limiting their consumption of sweets and added sugar. Here, a question arises 'why.' Let's know about the benefits below.

What Are the Multiple Benefits of a Flexitarian Diet?

There are several benefits of a flexitarian diet. They have been discussed in detail below:

1. Prevents Heart Problems

Vegetarian diets are undoubtedly rich in fibre and antioxidants that increase good cholesterol and reduce blood pressure levels. As a result, it decreases a person's chance to develop heart disease. So, being mainly a plant-based diet, a flexitarian diet follower is likely to reap the same benefits as those following an entirely vegetarian diet.

2. Prevents Diabetes

Diabetes is a global problem that almost half of the population is going through. However, when a person follows a healthy diet, predominantly plant-based ones, it helps them manage and prevent this condition. Flexitarian is a diet that helps maintain a healthy weight and avoid consumption of added sugar. This, as a result, decreases the risk of developing diabetes.

3. Weight Management

Another benefit of flexitarian diet is maintaining a healthy weight. This is because this particular diet limits high calorie intake and increases consumption of veggies. Moreover, in the course, the followers of this diet must avoid highly processed food too. As a result, if there's any extra weight, they lose it after a few weeks.

4. Good for the Environment

A flexitarian diet is not only beneficial for health but also for the environment. When people reduce their meat consumption, it helps preserve natural resources by decreasing the greenhouse effect. In addition, eating more plant-based items will create more farming demand rather than rearing livestock. This helps as cultivation requires much fewer resources than raising animals for meat.

5. Easy to Follow

One of the major causes why people adopt the flexitarian eating style is because it is flexible and straightforward. So, it stands a greater chance of becoming a lifestyle habit.

6. Proper Nourishment

A study has shown that the vegetarian diet contains more nutrition-defence food than non-vegetarian diets. Thus, following this predominant plant-based diet helps keep people well-nourished without keeping people from their favourite animal-based meals.

Some Disadvantages of Flexitarian Diet to Keep in Mind

It is not likely for someone to experience any adverse health effects by following a flexitarian diet, given they plan their course wisely. However, they can experience nutritional deficiencies in some cases due to a restrictive or monotonous eating plan.

In addition, there are also cases where followers were vulnerable to maladaptive eating. This means people may struggle to maintain their eating patterns and are susceptible to falling into depression.

If suffering from any of the above issues, the person must immediately consult a doctor. Proper health attention can cure any deficiency, whether zinc, iron or vitamin B12.

Best Food Items to Eat When on a Flexitarian Diet

The best part about the flexitarian diet is that it lets its followers enjoy various food items. For example, for extracting protein, one can have tofu, beans, lentils, tempeh and other eatables. You can even fill up your stomach with:

Whole grains
Vegetables
Sweet and white potatoes
Eggs
Avocado
Cow milk
Fish

However, avoid eating meat and say complete no to pork, red meat, poultry, and animal fats like butter.

Example of a One-Day Flexitarian Meal Plan

Meal of the Day	Food Items
Breakfast	Vegetable omelette or 8 ounces of orange juice
Lunch	1.5 cup of kale, citrus, and quinoa salad or 1 cup of vegetable soup
Snack	Apples
Dinner	2 black bean-arugula tostadas and turmeric guacamole

Adopting a flexitarian diet helps reduce the risk of chronic diseases like cancer, type 2 diabetes, and heart problems. It even aids in weight management. However, always take diet suggestions from a professional to reap maximum health benefits. Additionally, start with small changes and do not jump to a strict plan at once.

Frequently Asked Questions

✓ How often can we eat meat when following a flexitarian diet?

It mainly depends on the commitment level. However, on a general note, there is room for up to 28 ounces of poultry or lean meat.

✓ Is flexitarianism a sustainable diet?

A flexitarian diet is highly sustainable. In fact, it is all about finding the right balance to better one's overall health. In the process, it also helps nature by reducing carbon emissions.