Flexitarianism is a diet based on vegetables and other plant products, but it is allowed to eat meat and fish from time to time. Such a diet helps protect against cardiovascular disease, diabetes and cancer. It can also cause weight loss. Switching to a flexitarian diet has many benefits, not only he alth benefits, and does not require adherence to restrictive rules.
Flexitarian diet - rules
The nameflexitarianismderives from two English words: flexible and vegetarian, and means flexible vegetarianism - a diet based on vegetables and fruit, but allowing meat and fish from time to time. The same diet is also calledsemivegetarian . It assumes taking advantage of all the benefits of a strict vegetarian diet, as well as providing the body with nutrients that can only be obtained from animal products. It is a good solution for people who want to eat he althy and take care of nutrition through nutrition, but are not able to give up meat completely. It also fits in with the dietary trends of 2016, among which the fashion for vegetable dishes stands out.
The theory of flexitarianism first appeared in the mid-90s, but it became famous thanks to the book from 2008 "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be He althier, Prevent Disease and Add" Years to Your Life ". In the book, you can find specific suggestions for diet plans with the determination of the amount of calories and proposals for meals in which meat is replaced with plant products. Flexitarianism does not impose any particular rigor or strict rules. It encourages the gradual replacement of meat with plant products. The groups of products on which the diet is based are:
- "new meat" - tofu, beans, lentils, peas, seeds and nuts, eggs,
- vegetables and fruits,
- whole grain products,
- dairy,
- spices and natural sweeteners.
The flexitarian diet follows a simple rule: "More vegetables, less meat"which does not specify exactly what "less" means. You do not need to follow any strict rules, deviation from which causes remorse. Hence, there is a growing interest in this way of nutrition of he alth-conscious people, as it can be adapted to one's own preferences and lifestyle, and at the same time feel that certain aspects of your life are changing for the better. The diet is based on ordinary food products, does not require exotic ingredients and is wallet-friendly. It is not forbidden to eat outside and to drink alcohol (one drink a day for women, two for men). Ultimately, a flexitarian should eat main meals containing meat 1-2 times a week, but even people who use a meat-free day only once a week and only limit their consumption on a daily basis are called flexitarians.
Benefits of Converting to Flexitarianism
Better he alth
Societies of highly developed countries consume much more meat than it would result from the organism's demand for this ingredient. We eat lots of animal protein and little plant protein. The right proportions between them are essential to stay he althy. In addition to protein, meat contains a lot of fat and sodium, so limiting them in the diet reduces cholesterol and blood pressure, and also reduces the risk of heart disease, diabetes and cancer. On the other hand, regular consumption of vegetables, legumes and whole grains, as well as limiting refined and highly processed foods, helps protect against lifestyle diseases. In a study published in The Permanent Journal, a group of US doctors recommend the flexitarian diet as a way to improve overall he alth and blood test results. The use of a vegetable-based diet in the subjects resulted in a reduction in body weight, blood pressure, glucose and cholesterol levels. Doctors especially recommend flexitarianism as part of the treatment of high blood pressure, diabetes, cardiovascular disease and obesity. Importantly, this way of eating has he alth benefits without having to give up meat altogether.
Consuming better quality products
Preparing meals from non-farmed meat and fish is a big expense. Shopping from local producers, farmers or shops selling certified meat products significantly increases the cost of feeding a family, and few people can afford it. However, we all realize how important it is to eat the highest-quality food, free from undesirable substances, producedin conditions as close to natural as possible. While buying organic meat or fish every day is a noticeable expense, a dinner 1-2 times a week with their participation should not be a big financial burden, and will pay off with nutritional value and taste.
Benefiting from animal products
A strict vegetarian or vegan diet does not prevent the body from getting the right amount of protein, but it is difficult, especially for people who are just starting to eat this way. Semivegetarianism covers the needs for protein and other important nutrients, such as omega-3 fatty acids from oily sea fish and vitamin B12, which is practically absent from plant foods.
Impact on the state of the environment
There are people who switch to vegetarianism not for he alth reasons, but for ideological reasons. The flexitarian diet largely fulfills them. Conscious buying of meat from known sources contributes to the improvement of the living conditions of slaughter animals and poultry. Compared to the scale at which meat is produced industrially, this action has little impact on the overall situation, but each step contributes to change. Meat production is also a heavy environmental burden. Reducing meat consumption will reduce production, which will benefit the environment.
Does the flexitarian diet lose weight?
According to research, flexitarians weigh 15% less than people on a typical meat diet, have a lower risk of heart disease, diabetes and cancer, and live 3.6 years longer on average. Does the Flexitarian Diet Help You Lose Weight? Probably yes. People who consume mostly vegetables, whole grains, and fruit tend to get fewer calories a day than people on a conventional diet. It is related to the feeling of fullness after eating a meal consisting of a large amount of vegetables but also low in calories. The caloric deficit and even low physical activity make flexitarians lose weight more easily. A 2003 study in the International Journal of Obesity and Related Metabolic Disorders, which ran for 6 years and included 38,000 adults, found that flexitarians tend to weigh less than frequent meat eaters. How much weight you can lose by eating this way depends on your individual characteristics and abilities.
How to become a flexitarian?
To consider yourself a flexitarian, there are some basic rules to follow:
1. Base the menu on products of plant origin. Vegetables should formthe basis of all meals, and fruit should appear, for example, in the form of a dessert.
2. Eat less meat. Meat is only intended as an addition to the menu. Ideally, your five main meals a week should be meat-free.
3. Choose high-quality food, preferably from local producers. This applies to both meat and vegetables and fruit. People who want to change their diet and switch to flexitarianism, but don't know where to start, can follow the 3-week plan that shows you how to easily and smoothly enter this diet.
Week 1
Change the proportions on the plate. Make the meat take up less space and supplement it with vegetable sources of protein. Buy a few products that can replace meat in many dishes, e.g. chickpeas, lentils, beans and mix them with the meat.
Week 2
The second week is the time to eat five fully vegetarian meals. You can choose them freely, it does not necessarily have to be a dinner. Breakfast is easy to start with in the form of a porridge with nuts or a wholemeal roll with a paste of baked vegetables.
Week 3
In the third week, you should cut your meat in half from what you ate at the beginning. It's a good idea to have a few simple vegetarian dishes ready to reheat in the fridge for a busy day or a hunger pang. Use a lot of spices to spice up the flavor of your vegetable dishes. It's good if you manage to eat a vegetarian dinner for 5 days in the third week. This is a great way to introduce flexitarian habits into your diet.
Flexitarianism
Flexitarianism is a diet based on vegetables and other plant products, but it is allowed to eat meat and fish from time to time. Such a diet helps protect against cardiovascular disease, diabetes and cancer.