Flexitarian | A Full Guide To The Flexitarian Diet
We know what you’re thinking, another diet!? However, the flexitarian diet is more of a lifestyle and exactly what the word entails, flexible, which is definitely something we can stand behind! The flexitarian diet consists of eating mostly plant-based foods and unprocessed grains, with the occasional burger or chicken burrito. Flexitarianism is essentially an easier way of dieting for those who have been wanting to become vegetarian or vegan. If you’re looking for a way to include more plants in your life or lead a healthier lifestyle in general, the flexitarian diet could be for you.
What is Flexitarian?
The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people understand that while consuming vegetables is clearly the most nutritional lifestyle, it doesn't mean you can’t consume other foods occasionally, which is why the name of this diet is a combination of the words flexible and vegetarian. This lifestyle aims to follow these basic guidelines:
Eat mostly fruits, vegetables, legumes and whole grains.
Ensure you’re still eating enough protein from plant protein/occasional meats.
Do not restrict yourself and be flexible.
Eat wholesome, one-ingredient foods.
Limit unnatural added sugars and sweets.
Nutritional Benefits Of Flexitarianism
It is not surprising that a diet based on fruits and vegetables is one of the best diets you can have! Plants contain the most antioxidants, vitamins and minerals that can lead you to living your healthiest life, and they are a lot more cost effective than consuming mostly meat or animal products. You’re also in luck if you’re trying to lose weight - if you emphasize the plant-based component of this diet by eating lots of fruits, veggies, and whole grains, you'll likely feel full on fewer calories which will make losing weight inevitable.
In the 2019 Best Diet Rankings by U.S. News & World Report, the Flexitarian Diet was ranked No. 3 in the Best Diets Overall category, in terms of long-term health and disease prevention. It was also ranked No. 2 in the Best Plant-Based Diets. We believe this is because it is one that is easier to follow because it is not as restrictive. If you are wanting to change your life to be healthier, as well as shed that extra weight, this diet can be useful as it focuses more on what to include rather than restrict. This is easy for anyone to follow because it doesn’t make you feel like you can never enjoy your favorite foods again, just do it in moderation!
Furthermore, this diet has been proven to aid in treating many common diseases. For example, it can help prevent and manage Type 2 diabetes. This is most likely because plant-based diets are generally higher in fiber and low in unhealthy fats and added sugar. Also, fruits, vegetables, whole grains and whole foods in general all have nutrients and antioxidants that may help prevent cancer.
Risks And Downside
It is natural for people to receive less of the benefits that meat can provide when they consume less meat. The first most crucial aspect is the protein macronutrient, which stimulates our muscle synthesis and gives us lasting energy. We cannot neglect protein, however, there are other ways to consume it without it coming from meat. Soybeans, tofu, tempeh, legumes and lentils and even pea protein powder are all plant protein substitutes that can ensure you’re receiving your daily needs. Reducing meat in your diet can also put you at risk of missing out on certain vitamins and nutrients, such as Vitamin B12, Zinc, Iron, and Omega-3 fatty acids, if you’re not consuming it by other means. These minerals are most commonly found in animal products, so it is important to check with your doctor to ensure you’re not deficient, otherwise a supplement may be recommended.
How To Start The Flexitarian Diet
Although it is mistakenly believed that a healthier diet is more expensive, we know otherwise! Fruits and vegetables alone are much cheaper than meat products or going out to eat, and many of them can be bought frozen so they can last a while. Also, carbs and fats are typically bought in bulk, which not only saves you money but also time by not making the frequent trips to the store.
Below we have created a list of foods that are acceptable on a flexitarian diet, just to provide additional guidance and make your grocery trip a little easier:
Protein: Soybeans, tofu, tempeh, legumes, lentils, vegan protein.
Carbs: Oatmeal, quinoa, buckwheat, farro, sweet potato, corn, peas.
Fats: Almonds, flaxseeds, chia seed, walnuts, cashews, pistachios, peanut butter, avocados, olives, coconut.
Non-starchy carbs: Spinach, lettuce, bell peppers, zucchini, brussels sprouts, green beans, carrots, cauliflower, tomatoes, cucumbers, onions.
Condiments/seasonings: no limit on these!
Occasional: free range eggs, wild caught fish, organic meat, grass-fed dairy.
There are plenty of options out there that allow you to enjoy this lifestyle well if you wanted to, but the meals must be planned out in order to ensure you’re not deficient in any vitamins or minerals! The bottom line is, the flexitarian diet focuses more on living a healthy, wholesome lifestyle rather than a restrictive, unsustainable one – put simply, a life of balance and wellbeing.