What is a Flexitarian diet? It can be hard to know where to start when you’re considering the flexitarian diet, but once you understand what foods offer. It becomes easier to work out which ones you should choose and which ones you should avoid to lose weight and improve your health.
But before we look at the specific foods that form part of the flexitarian diet, let’s consider why you might want to consider this approach to eating and how it could help you get healthier faster and lose weight more quickly.
What Is a Flexitarian Diet?
A Flexitarian diet is a type of diet in which you eat a primarily vegetarian diet but still include meat once in a while. For example, you might skip meat on weekdays but still eat it on weekends. This is different from pescetarianism which is another popular type of semi-vegetarianism that allows red meat and seafood.
Flexitarian Diet Basics
The flexitarian diet, or flex diet for short, is an eating style that limits red meat consumption and emphasizes plant-based sources of protein and fat. It lets you fill up on healthy foods such as grains, fruits, vegetables, beans, and lentils—foods that may be naturally low in fat and calories but still provide satisfaction. By cutting out animal products, you’ll also cut down on saturated fats (which can raise your cholesterol levels) and avoid unnecessary sodium (which can cause water retention).
In addition to weight loss benefits, following a flexitarian diet can also help reduce your risk of heart disease and certain types of cancer. A 2011 study published in Public Health Nutrition found that people who ate vegetarian diets had lower body mass indexes than non-vegetarians and were less likely to have diabetes.
This study found no difference between vegetarian diets and omnivorous diets when weight loss over six months; however, vegetarians lost more belly fat than their carnivorous counterparts did during that time frame.
10 Reasons Why a Flexitarian Diet May Help with Weight Loss
- A flexitarian diet may provide a middle ground between strict vegan and vegetarian diets, which are known to help with weight loss, and a more typical western diet which is not associated with weight loss.
- A flexitarian diet can be more sustainable than other weight-loss diets because it allows for the occasional consumption of meat.
- The flexibility of a flexitarian diet may make it easier for people to stick with than other types of diets that require complete adherence to be effective, such as very low calorie or deficient carbohydrate diets.
- A flexitarian diet is associated with a lower intake of saturated fat and cholesterol and a higher intake of healthy fats and fiber than an omnivorous Western diet.
- A flexitarian diet is associated with a lower risk of heart disease and cancer compared to an omnivorous Western diet.
- Their flexitarian diet can help increase your vegetables, fruits, whole grains, legumes, nuts, and seeds.
- Studies show that people who eat a more plant-based diet have a lower risk of type 2 diabetes, heart disease, and cancer than those who don’t.
- Other studies show that vegetarians have lower body mass index than non-vegetarians.
- A flexitarian diet can help reduce your risk of heart disease, type 2 diabetes, and certain types of cancer.
- A Flexitarian diet may improve cholesterol levels, blood pressure, and blood sugar levels and reduce inflammation in people with chronic diseases such as cardiovascular disease, type 2 diabetes, or obesity compared to a typical Western diet high in red meat and processed foods.
Risks of the Flexitarian Diet
While a flexitarian diet is safe for most people, some may experience side effects and risks. Before eating a flexitarian diet, check with your doctor to see if it’s right for you. Some of these risks include switching from one extreme diet to another, and you could be putting yourself at risk for nutrient deficiencies. You have to ensure that your body gets all of its required nutrients by checking in with your doctor before beginning any new diet plan.
Also, remember that because flexitarian diets are typically higher in calories than other diets, they can cause weight gain over time if not done correctly or without moderation. If you decide to follow a flexitarian diet. Try to do so in moderation and keep track of how many calories you consume each day. This will help ensure that you don’t take in too many calories and gain weight as a result.
Pros and Cons of a Flexitarian Diet
Do you often find yourself struggling to lose weight? If so, then you’ve probably tried every fad diet in existence. One popular but misunderstood strategy is flexitarianism—reducing your meat intake and eating more vegetarian meals.
However, many people are still unaware of what a flexitarian diet is and how it can benefit their health. Read on to learn about all its pros and cons!
Pros and Cons of a Flexitarian Diet:
As with any diet, there are both pros and cons to flexitarianism. Let’s take a look at some of them:
– The flexibility of including meat and fish in your diet makes it much easier to adjust to a vegetarian lifestyle.
– Better for the Environment
– Reduces health risks
– It’s easy to follow because there are no strict rules about what you can and can’t eat.
– It may promote fullness and weight loss.
-It may reduce your risk of heart disease.
– The focus on healthy foods provides great benefits for overall health.
– It may benefit people with type 2 diabetes.
– It may lower your risk of certain cancers.
– You still have to include meat
– It may take time to adjust to the diet.
– Some people don’t like having any restrictions on their diets at all, so even being a flexitarian may be too limiting for them.
– It can be difficult to manage the amount of meat or fish. That you eat when there are no set rules about how much you should include in your diet.
– If you have strict dietary requirements, such as gluten-free or low carb, then this approach will not work well with those guidelines.
– You should still eat processed foods in moderation.
– You may need to take supplements to meet your nutritional needs.
Who Should Use the Flexitarian Diet?
Flexitarian diets may be suitable for anyone who wants to reduce their consumption of animal products without eliminating them. Vegans and vegetarians may find that they aren’t getting enough protein or other nutrients from plant-based foods alone, while flexitarians may not have time to cook two separate meals every day. Some vegetarians also occasionally consume fish or chicken for taste or convenience, which makes them flexitarians.
What Foods are Allowed on the Flexitarian Diet
While many people think of a flexitarian diet as being mainly vegan or vegetarian, it’s more flexible. There are several types of flexitarians:
Lacto-ovo vegetarians: These people consume dairy and eggs but no other animal products. They are also known as ovo vegetarians or Lacto vegetarians. Lacto-vegetarians: This type of flexitarian eats dairy but not eggs.
Pesco-vegetarianism: This is when you eat fish but not meat or poultry.
Semi-vegetarianism (flexitarianism): This is when you eat meat once in a while—for example, once every few days to once per week—but don’t make it your primary source of protein.
Where to get Flexitarian Diet?
When shopping for your flexible diet, you have several options, but consider that convenience may come at a price.
For example, grab-and-go foods and prepared meals can be pricey. But if you’re looking to save time while sticking to your flexitarian diet plan, HealthCodes DNA testing can help you understand your body so you can make better decisions in life through our various programs and packages.
Can Flexitarians Eat Dairy?
You don’t need to cut out dairy if you’re a flexitarian. Some flexitarians do, of course—but as in any other diet, that depends on your personal preferences and health goals. Milk, cheese, and yogurt are healthy choices for everyone; watch your portion sizes to keep from overeating.
And when it comes to milk, remember that some people react negatively to cow’s milk but can tolerate goat or sheep’s milk instead. Always check with your doctor before making any changes in your diet.
It may seem obvious, but one crucial thing all vegetarians should be aware of is protein: Make sure you have enough!
Is Flexitarian better than Vegan?
If you’re wondering whether a vegan or flexitarian diet is better for weight loss, it’s probably best to think about your reasons for wanting to shift towards a more plant-based way of eating. If you do it to reduce calories and lose weight, maybe flexitarian isn’t ideal. But if you want to eat less meat because you’re concerned about animal welfare or because there are health benefits associated with reducing meat consumption, then, by all means, go for a flexitarian diet! The great news is that most people can benefit from eating less meat—vegan or not.
Low-Carb Flexitarian Diet
A low-carb diet limits carb intake—typically to under 50 grams per day—while a flexitarian diet allows for a few servings of healthy carbs like fruits and whole grains. Following both diets can reduce your weight, but which is best? Let’s break down their similarities and differences.
The flexible part of a flexitarian diet refers to eating plant-based foods in moderation. This means you might occasionally eat meat or dairy products (which are allowed on low-carb diets). Still, it would help to focus primarily on plant foods such as vegetables, legumes, nuts, and seeds (staples in vegetarian and vegan diets).
By focusing on healthy carbs, lean proteins, and healthy fats, you can lose weight while still enjoying various foods. Low-carb diets have been discovered to help people lose more weight than other popular diets; however, they come with some risks that may make them unsuitable for certain people.
It’s important to talk with your doctor before starting any new diet plan to know if it will be safe for you.
7 Rules of a Flexitarian Diet
There is no official rule book for flexitarianism. The rules are simple: choose as many plant-based foods as possible, with a smaller portion of meat or fish.
As we said earlier, a less strict version of a vegetarian diet would be a flexitarian diet. This means that you don’t eliminate meat from your diet, but you cut back on it. However, if you want to follow a proper vegetarian diet, then there are some rules that you need to follow.
Rule 1 – Know what vegetarians don’t eat:
If you want to know what vegetarians don’t eat, it is best to look at what they eat first.
This will give you an idea of what ingredients can be used in your cooking. Some common foods eaten by vegetarians include fruits, vegetables, grains, nuts, and seeds. It is important to note that some people who follow a vegetarian diet also avoid eating eggs and dairy products and meat and fish.
Rule 2 – Make sure you get enough protein:
One thing that many people worry about when following a vegetarian diet is getting enough protein in their diet. Protein helps our bodies build and repair muscles, bones, skin, and blood cells, so we need it every day for good health. The best protein sources are meat and fish. But vegetarians can also find plenty of protein in other foods such as eggs, beans, lentils, nuts, and seeds. It is essential to eat various foods to ensure you are getting all of your nutrients.
Rule 3 – Eat a balanced diet:
Following a vegetarian diet doesn’t mean being strict about what you eat. Many people think they will miss out on some essential vitamins and minerals if they don’t follow a strict plan. However, plenty of foods contain all of these essential nutrients, including vegetables, fruits, grains, and legumes. A balanced diet will include lots of fresh fruit and vegetables and wholegrain bread and cereals. Also, it is essential to make sure you get enough iron in your diet and calcium and vitamin D.
Rule 4 – Get advice from a nutritionist:
If you want to make sure that your vegetarian diet is healthy, it is best to get advice from a nutritionist or doctor. They can give you advice on how much protein, iron, and other nutrients you need each day depending on your age, sex, and activity levels.
Rule 5 – Eat plenty of fresh fruit and vegetables:
It is important to eat lots of fresh fruit and vegetables every day. The healthiest vegetarian diet will include a wide variety of fresh fruits and vegetables. Many people find that following a vegetarian diet has helped them cut down on junk food and eat more healthily. This can be an advantage for those who want to lose weight and those looking after their general health.
Rule 6 – Make sure you get enough calcium:
Calcium helps our bodies build strong bones and teeth, so it is essential for all adults, including vegetarians, to get enough in their diet. Valuable sources of calcium include milk, cheese, and yogurt, but many other foods contain some calcium. It is best to eat various foods every day to get all of your nutrients from multiple sources.
Rule 7 – Eat plenty of iron-rich foods:
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