Flexitarian is a combination of two words, flexible and vegetarian. This diet is a plant-based diet that occasionally allows you to add meats, fish, eggs, and dairy products, which makes it more flexible than a vegetarian diet. It was designed for people who do not want to give up occasional consumption of animal products but still want a more plant-based eating plan.
This diet is perfect for people wanting to lose weight and live a healthy lifestyle, as plant-based diets are highly nutritious and therefore great for your health. The goal of the flexitarian diet is to add more plant-based foods to your diet and slowly cut down on meat and animal products.
This can be done in three different levels on the diet, those being beginner, advanced and expert.
For the beginner, the diet starts with only cutting out meat two days per week and replacing them with protein-filled alternatives such as legumes or tofu. In the later stages of the diet, advanced users are encouraged to go meatless 3-4 days per week, and the experts are from 5 days a week or more.
How to Use this Diet for Weight Loss
Plant-based foods are generally high in nutritional value and low in calories, which is important for a healthy diet and to help aid in weight loss. These foods also tend to be low in saturated fats and cholesterol, which can be found in greater amounts in processed foods and meats.
Cutting back or cutting out processed foods can help to prevent and also treat a large range of health conditions and diseases. The flexitarian diet can help you to lose weight, although you may still have to watch your portion sizing.
Pairing this diet with a healthy lifestyle and regular exercise will greatly increase your chances of weight loss. This diet will aid your weight loss by adding more nutritious foods into your diet, which may also stop you from craving processed foods that are high in sugars, sodium, and unhealthy trans fats.
Cravings may be hard at the start, but when you stick to the diet, the cravings will diminish and you’ll find yourself more able to replace sugar treats with wholesome foods that will keep you on track.
A regular caloric intake will consist of around 2000 calories per day, and the flexitarian diet sits at around 1500 calories per day, which will help you to lose weight. The foods in the flexitarian diet will also help you in your weight loss journey as they will be filled with healthy, nutritious calories, not ’empty’ calories.
If you cut down on meat, which means less protein, it is important that you eat protein-rich foods in their stead, as protein is vital for your body’s processes. Alternatives such as legumes, tofu, tempeh, seeds, and nuts, are great foods to substitute for meat as they are high in protein and many other essential nutrients, such as iron and folate.
Eggs and dairy are also allowed in the flexitarian diet. Eggs are another healthy meat alternative that are high in protein, and they are great for helping you feel full. Dairy products like cheese can be added to most meals in small portions. Unflavored yogurts can be a great dessert alternative and are delicious when paired with fresh berries and some oats.
Whole grains are another important essential to this diet. Whole grain pasta, brown rice, quinoa, and wholegrain bread keep you feeling fuller than their white, processed alternatives and help satisfy any starchy cravings.
Fiber is a crucial part of any diet as it will assist your digestion and excretion. High-fiber foods are good for you as they are filling but have little or no calories, which will also help you stop snacking on unhealthy alternatives.
The flexitarian diet offers a whole range of recipes to follow. You are also encouraged to venture out on your own and create new, fresh and exciting meals, as long as you follow the guidelines of using mainly plant-based ingredients. The trick is to start small with only 3-4 days a week of meat meals and gradually wean down to 1-2 days of meat a week.
This diet will give you more freedom to choose what you would like to eat compared to other more strict vegetarian diets, making it much easier to stay on plan.
