According to a study conducted by the Centers for Disease Control and Prevention, 17.1 percent of adults aged 20 and over in the United States were following a special diet. Diets are constantly evolving, and new dieting lifestyles are constantly being introduced into the mix.
The flexitarian diet is one of the more recent trendy diets to gain popularity, owing in large part to a shift away from traditional meat-based foods in favour of plant-based alternatives to traditional meat options. Our information on how this diet works, why it is beneficial to you as well as recipes to try at home are all included in this article. Before making any dietary changes, please consult with your primary care physician.
What does it mean to be a flexitarian?
The name says it all: it's a vegetarian dish that's also adaptable. When it comes to eating animal products, the flexitarian diet does not place any restrictions on you. There are no hard and fast rules, and you will not be required to keep track of calories. It's more inclusive than it is restrictive in its application. Although flexitarians occasionally consume animal products, they do so in moderation and are more aligned with vegetarian practises than are strict vegans or vegetarians.
The word "flexitarian" has been around for a little more than a decade, but it is still relatively new to the world of healthy eating. Dawn Jackson Blatner, a registered dietitian, coined the term in 2009 while writing a book on a "mainly vegetarian approach" to lose weight and be healthy, which was published in 2010.
The majority of their protein comes from plants rather than animals, according to flexitarians. It is necessary to consume enough fresh fruits and vegetables, as well as beans, nuts, and full grains. Some people even refer to it as semi-vegetarian, while others refer to themselves as flexitarians if they want to reduce their reliance on animal-derived goods.
This should not be mistaken with a pescatarian or vegan, who is completely different. People who follow a pescatarian diet eat fish but do not consume meat or dairy items. Vegans adhere to stricter guidelines and refrain from consuming any animal products, including fish.
Because there are few limits, being a flexitarian is more of a lifestyle choice than it is a specific diet. Vegans, for example, are deficient in nutrients such as vitamin D and calcium since they do not consume dairy products. As a result, kids must be conscientious about consuming dark green vegetables that are rich in these nutrients. A flexitarian, on the other hand, may still get enough calcium from a variety of milk sources, as well as from low-fat cheeses and yoghurt, for example.
The advantages of consuming plant-based proteins
When you think about consuming a lot of protein, what is the first thing that springs to mind? What do you prefer: steak, chicken, fish, or pork? While you may be used to obtaining protein from animals, plants that produce foods such as beans, lentils, veggies, and whole grains all contain high levels of protein, making them excellent sources of protein. Moreover, they have two significant advantages over animal proteins: they are less costly than animal proteins and are rich in nutrients while containing no unneeded saturated fats.
Grains sometimes receive a poor image for being rich in carbs, but healthy grains such as quinoa, wild rice, and whole wheat pasta are also high in protein, making them a nutritious addition to any diet. The same can be said for legumes as well. A cup of black beans contains 14 grammes of protein and only a small amount of fat. In the same way, a cup of lentils contains 18 grammes of protein, which is more than a third of the daily recommended protein intake.
Comparatively, a four-ounce portion of sirloin steak — which is considered to be one of the leanest cuts of beef — contains 27 g of protein and 6 g of saturated fat. Despite the fact that six grammes of saturated fat do not seem like much, it accounts for 30 percent of the daily recommended intake.
When plant-based foods do contain higher amounts of fat, the fats found in those foods — monounsaturated and polyunsaturated fatty acids — are more nutritious than animal fats. That's why the Dietary Guidelines for Americans (DGA) recommend limiting solid fats in favour of seafood and other plant-based fats, as part of a healthy lifestyle that may help lower inflammation levels.
Foods high in solid fats tend to be nutrient dense, meaning they contain few vitamins and minerals but are high in fat, sodium, and added sugars — all of which are associated with heart disease, diabetes, and obesity, among other health problems. Desserts and fast food come to mind! The DGA also recommends keeping saturated fat to no more than 10% of your total daily caloric intake, despite the fact that 70 to 75% of adults consume more than this amount.
Meal plan for vegetarians who are on the go
A three-step approach is recommended by the Cleveland Clinic if you have never tried a flexitarian diet before to make the transition to eating fewer animal foods and more plant-based foods easier. When you first start, choose at least two days a week when you will not consume any meat. Try to limit your meat consumption to 28 ounces per week, which is approximately 5 ounces of meat per day.
Once your body has adjusted, reduce the number of days you eat meat to three or four per week and limit your consumption to 18 ounces of meat per week. The last phase is to follow a vegetarian diet five days a week and limit your meat intake to 9 ounces on the two days you do eat meat, as outlined above.
Foods to consume when following a flexitarian diet
It is not necessary to live on plain salad to be vegetarian, and it is not necessary to have a flexitarian lifestyle to consume just bland cuisine to be vegetarian.
When putting together meals, emphasise foods that are high in protein, such as tofu, beans, and lentils. After that, include non-starchy veggies such as leafy greens, bell peppers, broccoli, cauliflower, and Brussels sprouts in your meal plan.
When consuming animal protein, keep serving sizes minimal and seek for lean, ethically produced sources wherever possible. A good rule of thumb is to search for the terms organic, free-range, pasture-raised, and grass-fed on the label of the product. You should fill up the bulk of your plate with fruits, vegetables, and whole grains.
Choose nuts or seeds as snacks since they contain healthy fats. Almonds, walnuts, and cashews are high in protein and other nutrients; nevertheless, they should not be consumed in large quantities. Flaxseeds and chia seeds, which are high in fibre and minerals, may be added to smoothies or breakfast bowls for a complete nutritional boost.
Also, if you're attempting to go away from dairy, you should experiment with some of the plant-based milk replacements that are available. Almond milk, oat milk, and soy milk are all excellent sources of nutrients that are free of dairy. Banana milk and hemp milk have recently been more widely available in supermarket shops.
In spite of the fact that animal proteins are limited as part of a flexitarian diet, it is still possible to get distracted and make harmful choices. As with any diet or healthy lifestyle, try to eliminate or limit your intake of processed foods, refined carbohydrates, and added sugars, to name a few examples.
When you refrain from consuming animal products, you may find that you are deficient in some nutrients. Many animal-based proteins contain zinc, iron, calcium, vitamin B12, and omega-3 fatty acids, among other nutrients and vitamins (both omega 3 and omega 6). Plant-based proteins can help you recoup some of the nutrients you've lost, but you may still need to take dietary supplements to meet the recommended daily allowances for certain nutrients. You should consult with your primary care physician if you require further assistance.
