The term Flexitarian can be described as a combination of two words: flexible, vegetarian. This term was first used more than a decade back. Dawn Jackson Blatner, registered dietitian, says that you don’t need to eat meat all the time to reap the health benefits of vegetarianism. You can still enjoy a burger and steak when you feel the need. The diet encourages people to eat more vegetables and less meat. This will help them lose weight and improve their overall health. They may also live longer due to a lower risk of developing heart disease, diabetes, and cancer. flexitarian diet for weight loss.
These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide.
Flexitarian Diet for weight loss
Becoming a flexitarian is about adding five food groups to your diet – not taking any away. These include: The “new meat” (nonmeat proteins such as beans, peas, eggs or eggs); fruits; vegetables; whole grains; dairy; sugar and spice
- The five-week meal plan includes breakfast, lunch, dinner, and snack recipes. You can either follow the plan exactly as written or you can swap recipes from other weeks to suit your needs.
- It’s a three to four-five-five plan: Breakfasts are 300 calories, lunches 400, and dinners 500. Each snack is 150 calories; add two and you’ll get 1,500 calories.
- You can adjust the plan to accommodate slightly more and less calories depending on your activity level, gender and height.
- You can also follow the Flexitarian Diet at the pace you prefer:
- Start by trying most of the recipes and then stick to the five-week meal plan. You can also take it slow and try one recipe every so often.
What is the cost of The Flexitarian Diet?
Groceries shouldn’t be more expensive than usual because they don’t contain any exotic ingredients. The cost of groceries can be kept down by skipping the butcher. Because the diet is individual, you have financial flexibility. You can make dinner with whatever vegetables are on sale. You will need the book “The Flexitarian Diet”, but there is no membership fee.
The Flexitarian Diet can help you lose weight.
Flexitarian Diet for weight loss: The Flexitarian Diet is likely to help you shed weight. Research has shown that vegetarians are less calorie-dense, weigh less and have lower body mass index (a measure how much body fat they have) than meat-eaters. You’ll feel fuller if you focus on the plant-based part of this diet, which means eating more fruits, vegetables, and whole grains. You’ll lose weight if you have a calorie deficit and do some physical activity. It’s up to you how quickly you lose them and how long you can keep them off.
[Read: Plant-Based Diets A Primer. [Read: Plant-Based Diets: A Primer.
- The average weight of vegetarians is 15% lower than that of nonvegetarians. This is according to a review 87 studies published in Nutrition Reviews 2006. According to the study authors, vegetarians are obese anywhere from 0% to 6 percent. The average body weight for vegetarians, both male and female, is 3% to 20% less than for meat-eaters.
- Semi-vegetarians, or flexitarians, tend to be lighter than full-fledged carnivores. This was found in a study of 38,000 adults over six years published in the International Journal of Obesity & Related Metabolic Disorders (IJOMSD) in 2003.
- This analysis is still being used in studies. The data was taken from 25 papers that were published between 2000-2016 and looked at semi-vegetarian diets. Nearly half of the analysis was focused on bodyweight and included epidemiological studies, controlled clinical trials and randomized controlled trials. The 2017 findings showed that participants’ bodies mass index was higher when they ate a non-vegetarian diet, lower when they ate semi-vegetarian meals, and lowest when they ate strictly vegetarian.
It is easy to follow. Jackson Blatner emphasizes that you don’t have to adhere to the diet. It’s about making progress and not being perfect. There are many guidelines in the book, as well as shopping lists. These resources take a lot of the planning and hard work out of the equation.
It’s convenient in its flexibility. Recipes abound, and meal prep shouldn’t be too time-consuming. You can eat out and drink alcohol. The diet emphasizes flexibility – you don’t have to stick to any rules all day, every day.
Simple recipes are easy. These recipes are easy to prepare healthy, flexitarian meals that you will enjoy. Each recipe requires five ingredients on average.
Eating out is manageable and allowed. Check out restaurant menus beforehand to find healthy meals; if a restaurant doesn’t have a website, call and ask them to fax or email you a copy. Avoid words like fried, crispy and breaded. Instead, choose broiled, baked or grilled.
Timesavers are built into the diet. Detailed meal plans and grocery lists are provided.
Extra information is available at your fingertips. Jackson Blatner’s website includes recipes (searchable by category), grocery lists, FAQs and other information about the diet. There is a section called FlexLife Troubleshooters that provides valuable advice. You will find answers to common questions regarding flexitarianism and weight loss, as well as strategies to make healthy changes fast and efficiently. There are also tips on how to control cravings and how to overcome common diet obstacles such as parties and travelling.
Feeling full shouldn’t be a problem. Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. You won’t feel hungry if you eat a healthy vegetarian diet that is rich in fiber, fruits, and whole grains.
Taste varies daily. Recipes range from “lunch nachos” to a grilled cheese and rosemary-tomato sandwich, Caribbean black bean couscous and veggie enchiladas. A peach-raspberry crepe, or pineapple with candied ginger & pecans is a good dessert option.
What is the recommended daily exercise for The Flexitarian Diet (or The Flexitarian Diet)?
It is strongly encouraged. You should aim to get at least 30 minutes of moderate exercise five times a week. Jackson Blatner says that anything is better than none. She outlines in “The Flexitarian Diet” how to see the world as your gym and maintain motivation while exercising. Diego Ruiz Duran is the author of this content. Best Of Luck!!