Everything You Need To Know About Flexitarian Diet
May 11, 2022
Knowing Flexitarian Diet
If you've ever pondered being vegetarian but decided against it because you enjoy a good burger, the flexitarian diet could be a good fit for you. Flexitarian is a combination of the terms "flexible" and "vegetarian." Many individuals have embraced the flexitarian diet concept, which was created more than a decade ago by registered dietitian Dawn Jackson Blatner in her 2009 book "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life."
Many people have embraced the flexitarian diet philosophy, particularly because there are no rigorous rules or requirements. The eating pattern is meant for everyone who wants to eat a more nutritious diet but does not want to give up their favorite meat pleasures entirely.
Here, we will be answering some of the most asked questions.
What Can You Eat?
When you follow the flexitarian diet, you will eat more vegetarian meals. The diet still allows for meat-based meals. The trick is to eat mostly vegetarian meals while eating meat in moderation. To avoid any confusion here is a simple guideline,
Beginner: 6–8 meatless meals of 21 total meals each week
Advanced: 9–14 meatless meals of 21 total meals each week
Expert: 15+ meatless meals of 21 total meals each week
Are There Any Restrictions?
A flexitarian diet does not demand any fixed meal schedule. Blatner's book does detail a 300-calorie breakfast, 400-calorie lunch, and 500-calorie supper meal plan, as well as two 150-calorie snacks in between meals, for people with weight loss objectives.
If you require more or fewer calories, you can make minor changes to this regimen. You may, however, focus on becoming more of a flexitarian without adhering to any strict schedule or calorie limitations.
If you have dietary limitations or food allergies, it's rather simple to identify acceptable flexitarian diet changes. Here are a few ideas to get you started.
Dairy-free: Use non-dairy alternatives for milk, yogurt, and cheese.
Gluten-free: Select gluten-free grains such as quinoa and brown rice, and ensure that all other dietary options are gluten-free.
Soy-free: Skip the tofu and any other soy-based foods (like edamame or soy milk).
How Flexible is Flexitarian Diet?
According to research, a vegetarian diet has considerable physical and even psychological benefits for those with type 2 diabetes. Diabetes patients, on the other hand, must monitor their overall carbohydrate consumption at each meal. Vegetarian meals may contain a higher proportion of carbohydrates, which may affect blood sugar levels.
Iron deficiency is frequent during pregnancy, and semi-vegetarian diets have been linked to reduced iron levels. Pregnant or nursing women who adopt a flexitarian diet may choose to incorporate more meat, increase plant-based iron sources, and/or take an iron supplement if their doctor prescribes it.
What are the Health and Other Benefits?
People who follow the diet are said to not only reduce weight but also improve their general health, lessening their risk of heart disease, diabetes, and cancer, and living longer as a consequence.
This plan does not necessitate the purchase of expensive meal replacements or the creation of unique recipes. Instead, you may select meals that are within your food budget. There have been studies that suggest that a flexitarian diet is a more sustainable lifestyle than even a vegetarian diet, which means that it is not only healthy for you but also healthy for the world.
How much exercise should you get on The Flexitarian Diet?
Exercise is greatly suggested in this diet. Ideally, you should do 30 minutes of moderate exercise five days a week, or 20 minutes of vigorous exercise three times a week, combined with strength training at least twice a week. But, as Blatner points out, "something is better than nothing." She explains in "The Flexitarian Diet" how to perceive the world as your gym, stay motivated, and conquer workout hurdles.