Are you a vegetarian who lives off boiled veggies and considers salad bars your second home? Or do you consider yourself a straight-up carnivore who can’t live without a grilled steak? Well, there is an eating plan for you that can accommodate your carnivore needs as well as your vegetarian desires. It is known as a flexitarian diet and is equally great for both vegetarians and meat eaters.
Now, before you let attach typical assumptions to the flexitarian diet because of the word “diet”, it is important to know that flexitarianism is more like a way of living and easy to maintain.
What is a Flexitarian Diet?
The word “flexitarianism” is exactly what it sounds like: a flexible vegetarian diet plan. “Flexitarian”, on the other hand, refers to someone who is primarily a vegetarian but enjoys eating fish or meat every now and then.
Derived from two words- “flexible” and “vegetarian”, the world flexitarian describes a person who consumes more fruits, vegetables, whole grains, legumes, and plant proteins as compared to meat, refined grains, fat, sugar, and processed food.
Does this mean you would be giving up meat? Of course not. The flexitarian philosophy emphasizes more on minimally processed foods but does not completely cut out the occasional pleasures of eating meat. So, for vegetarians and vegans, this might be particularly relieving.
As described by Dawn Jackson Blatner in her book called “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life”, the essence of a flexitarian diet is that it’s flexible but certainly not overly prescriptive.
As compared to other diets with strict meal plans and food rules, a flexitarian diet fosters sustainable eating habits that help you shed pounds and improve health on a long-term basis.
Does Flexitarian Diet Improve Health?
If you look at the health benefits offered by a vegetarian diet, then yes, a flexitarian does improve your life.
Research shows that those who follow a vegetarian diet are likely to have a BMI falling within a normal range.
This might be because vegetarians are more likely to eat fruits and vegetables. These food items have fewer calories and more fiber, making it perfect to promote weight loss.
In addition to this, vegetarians usually have an increased life expectancy as compared to people who eat meat. Different studies have indicated that people following a diet rich in fruits, nuts, vegetables, and whole grains have a low risk of developing cancer and cardiovascular disease- two of the most dangerous diseases today. [1] [2]
This effect is mainly due to the high amounts of vitamins, antioxidants, fiber, mineral, plant proteins, and phytochemicals in these foods. [4]
Many observational studies have proved that eating red meat increases the risk of cancers and a high blood pressure. [5] Hence, limiting its intake can significantly reduce the risk and increase your life expectancy.
But a flexitarian diet may also have additional benefits as compared to a vegetarian diet. This is because a flexitarian will also be getting important nutrients like vitamin B12, protein, an iron, all of which are concentrated in meat.
If you are a diabetic, eating a diet with a low amount of red meat is likely to improve the blood sugar. [6] [7]
It seems like a flexitarian diet is pretty healthy for a whole range of people. So, if you just start following this diet plan wholeheartedly, you are going to be among those semi-vegetarians with low BMI, low blood sugar, and a low risk of cancer.
Are there Any Disadvantages?
Because a flexitarian diet does not have a proper structure or any hard and fast rules, there are not many downsides to it. This eating plan is free of any real disadvantages but it may not be perfect for a person who thrives on more structure and stricter guidelines.
If you are a strict carnivore, it may be tough for you to change your ways. This is especially true if you are unable to feel satisfied after having a meatless meal. Soon enough, you will get hungry again and stuff yourself with lots of nuts and carbs to get the required protein. In doing so, you are likely to take more calories that you would have if you just ate animal protein.
To fight these constant hunger pangs, active individuals must incorporate 30 grams of protein per meal. This seems pretty easy for the meat eaters, but as a flexitarian, you would need to be more strategic and find ways to get proteins from plant-based sources.
If you just relying on a spinach salad, there is no way you are going to hit the target. But if you combine it with tofu, lentils, or a simple protein shake, you are there, mate!
While following plant-based diets, you also have to pay closer attention to the levels of iron, vitamin D, B12, and calcium in your body. Prefer consuming nut milk or daily fortified with vitamin D and calcium.
If you are already a victim of iron deficiency, it is better to eat vegetarian for two to three days rather than pushing it to five.
How to Start a Flexitarian Diet?
If you currently eat meat, it is better to introduce small, more gradual changes to your diet. Keep a track on your meat intake for at least a week. Note down every little portion of meat you consumed up to seven days.
The following week, start reducing your total meat intake by approximately 3 ounces. Continue to do this until your weekly intake comes down to less than five servings or 26 ounces of meat.
Also, keep a check on the time when you usually consume the largest portion of meat throughout the day. For the majority, this happens around dinner. Replace meat in your evening meal with meat substitutes or vegetarian options.
Since the flexitarian diet is “flexible”, you are free to choose the amount of meat you wish to eat. Continue to reduce your meat consumption until you reach a point that feels just right.
Keep reading to know how to use this idea to formulate a 3-day meal plan.
A 3-day Meal Plan for Flexitarians
Day 1
Breakfast: Omelette with eggs and vegetables (such as bell peppers, tomatoes, and mushrooms) and cheese as desired, coffee/tea. You can choose different vegetable is you like
Lunch: Sandwich with wholegrain bread, lettuce, cottage cheese, grated carrot, tomato, and cucumber
Mid-day Snacks: Nuts, fruits, yogurt
Dinner: Pasta with vegetarian sauce (https://www.tasteofhome.com/recipes/vegetarian-pasta-sauce/)
Day 2
Breakfast: Oatmeal with berries and milk, coffee/tea
Lunch: Sandwich using whole grain bread with cheese, egg, lettuce, beetroot, alfalfa sprouts, and tomatoes
Mid-day Snacks: Nuts, fruits, yogurt
Dinner: Salmon with roasted vegetables
Day 3
Breakfast: Two slices of granary bread with peanut butter with 200ml of fruit juice
Lunch: Salad with sunflower seeds, kidney beans, cheese and have it with 4 to 5 oatcakes or rye crispbread
Mid-day Snacks: Nuts, fruits, yogurt
Dinner: Two Quorn burgers or cook 100g of tofu mince in the sauce
Is Flexitarian Diet Right for You?
The truth is, there is no one perfect diet for everyone. A diet that supposedly works wonders for one person may not do the same for another. However, the flexitarian diet is more like a universal diet because it promotes sensible and more sustainable ways of a healthy eating and that it does not impose any strict rules. This gives it the potential to work effectively for a wide variety of people.
Reducing your meat intake and balancing it with vegetarian options offers many health benefits, particularly if you are obese or suffer from metabolic health issues.
So, if you wish to eat a little bit better but do not like committing to something too extreme, the flexitarian diet is the perfect fit for you. Happy eating!
