The flexible diet is ahead of its time. The concept became popular after Dawn Jackson Blatner, RD, published The Flexitarian Diet in 2008, and is essentially an outline of the type of plant-based eating (mostly plants, but a little meat every now and then) that has become incredibly trendy in recent years.
Unlike other trendy plans, the flexitaire diet is not an unsustainable fad. In fact, the whole point of the flexitaire diet is that it’s a way to eat in a nutritious, plant-like way without swearing off meat forever.
And if you’re wondering if flexitarian is worth it, the answer is a resounding yes. The evidence to follow a plant-based diet is pretty convincing, even if there is still some meat involved. Flexible diets can improve metabolic health, lower blood pressure and reduce your risk of diabetes. Some research also suggests that flexitaristic diets that reduce animal consumption by two-thirds may actually have a lower climate footprint than traditional vegetarian (but not vegan) diets. In other words, the flexible diet allows you to eat your steak and eat it too.
As the name suggests, these crowds usually eat vegetarian but are not sticky. Many meals will be vegetarian and plant-based protein sources play a major role, but meat is not completely off the table. You can get creative with cereal bowls, tofu stir-fries and bean-based stews, but you can also go ahead and order a burger when the urge strikes.
Does that sound tempting? Here’s a look at whether it’s right for you.
What is the flexitar diet?
Blatner made the term “flexitarian” popular in 2008, and nowadays it’s even more trendy thanks to increasing research supporting plant-based eating habits. The term even found a place in Merriam Webster, defining flexitarian as someone whose “normal meatless diet sometimes includes meat or fish.”
According to Blatner, she coined the term because the consumption of meat caused feelings of guilt since she was a practicing vegetarian.
“I developed this eating style for people who know that vegetarianism is one of the healthiest and smartest ways to eat, but do not want to sit in the corner at a barbecue with an empty sandwich.” she writes on her blog.
Blatner’s plan is divided into three phases, depending on your current meat consumption: beginner, advanced and expert.
If you can not understand even one meat-free meal every day, you will want to start at the first stage. However, those who already limit meat consumption can jump into advanced.
This content was imported from {embed-name}. You may find the same content in a different format, or you may find more information on their site.
How much meat can you eat on the flexitarian diet?
In general, you will want to structure meals according to your level:
Beginner
Aim to eat about 26 ounces of meat or poultry per week and 2 meatless days.
Advanced
Aim for 18 ounces of meat or poultry per week and 3 to 4 meatless days.
Authority
Aim for 9 ounces of meat or poultry per week and 5 meatless days.
Beginner level looks overwhelming? Build on that, suggests Holly Herrington, RD at Northwestern Memorial Hospital.
“Start with one to two meals [per week]”Then three meals, and then one whole day.”
What are the benefits of a flexible diet?
It is not limiting
“I love this diet because I think what makes it so appealing is how feasible it is,” says Herrington. There is no need to give up wings, burgers or any other food you like.
“It’s more of a push to get fruit and vegetables in,” she says.
Other experts agree. Toby Smithson, RD founder of DiabetesEveryDay.com and author of Diabetes Meal Planning and Nutrition for Dummies, says that the flexible diet is an excellent roadmap for those who are trying to reduce meat but are not sure where to start. She likes that the book includes recipes and ideas for food combinations, without being too restrictive.
“Having flexibility is the key to maintaining an eating plan,” Smithson says.
It is rich in vitamins and fiber
Provided that meat is replaced with products, instead of, for example, potato chips, you will receive a good variety of vitamins and minerals, says Herrington. Guys should get about 35 grams of fiber every day, but studies show only five percent of Americans eat enough of the nutrient.
Aside from the obvious, like regular bowel movements, fiber helps lower cholesterol, reduces the risk of heart problems and can keep you satiated for longer.
It can help you lose weight
Flexitaire diets are linked to a reduced risk of type 2 diabetes and lower body weight, according to a 2016 review of studies published in the journal Limits in nutrition.
As with any diet, weight loss comes down to what and how much you eat. Eating a whole cheese pizza instead of chicken is not going to help shed extra pounds. And it is entirely possible to overdo it on healthy foods like avocados.
“You can still get way too many calories from healthy food,” says Herrington. Take nuts, for example. A serving of almonds has 23 nuts, but it’s easy to eat twice as much if you do not measure out a single serving.
“I do not know many people who eat 23 almonds and are like, ‘Oh, I’m so full,’ ‘says Herrington,’ it’s about being mindful of your portions and overall healthy food choices. It’s not just about cutting not. meat out. “
It’s good for your heart
A 2020 study published in the British Journal of Nutrition surveyed 10,797 Swiss adults and found that those who followed any type of meat-reducing diet (vegetarian, pescatarian or flexitarian) were likely to have lower cholesterol and blood pressure, both of which lead to a reduced risk of heart disease.
These heart-healthy benefits are due to several features of the flexitarian diet, including more fiber, less saturated fat, and less dietary cholesterol, Smothson says.
An example of a flexible meal plan
You do not have to worry about tofu and salads. A typical flexitarized breakfast may include Greek yogurt with berries and peanut butter toast, eggs with vegetables, or yes, a tofu scramble. Whole wheat pasta or vegetable burgers make easy meat-free lunches, and vegetable stir-fries are wonderful weekday dinners.
Dedicate half of your plate to vegetables. Then show a third each of protein and starches.
How to start a flexible diet
Before you dive in, look at how many meals include meat each week. Then develop a plan to slowly reduce consumption, recommends Nathalie Sessions, RD at Houston Methodist Hospital. Herrington suggests starting a plant-based meal a week if you eat meat for breakfast, lunch and dinner. Paying attention to portion sizes will ensure that you do not overeat while helping you pack enough fruits and vegetables.
This content is created and maintained by a third party, and imported into this site to help users provide their email addresses. You may find more information about this and similar content at piano.io