No Need to Avoid Meat Try the Flexitarian Diet – Interested in a vegetarian diet but still can’t give up the enjoyment of meat? The flexitarian diet may be your solution to mediate the dilemma that is plaguing your thinking.
The Flexitarian Diet is suitable for people who want to adopt a predominantly vegetable diet but still eat small or moderate amounts of meat. What is the Flexitarian Diet like?
Get acquainted with the flexitarian diet
The flexitarian diet is a diet that is dominated by vegetables but still gives adherents the freedom to eat meat occasionally. The flexitarian diet tends to be easier to follow and implement over a long period of time. You are only required to eat more vegetables and reduce the consumption of meat.
This diet, created by nutritionist Dawn Jackson Blatner, is suitable for people who are unable or do not want to be 100 percent vegetarian because they still want to consume animal products or meat.
When adopting a flexitarian diet, you will not be given a rule or regulation on the number of calories you should consume. The flexitarian diet focuses more on establishing a healthy diet over a long period of time. Broadly speaking, followers of the flexitarian diet only need to follow a few provisions, such as.
- Eat more fruits, vegetables, whole grains, and nuts
- Avoid factory processed foods and ready-to-eat foods
- More focus on plant protein rather than animal
- Reduce the consumption of sugar and other sweeteners
- Incorporate meat into the daily menu in moderation or less than before
When you are trying the flexitarian diet for the first time, you will be encouraged to have two meat-free days per week. Gradually, you can increase the meat-free days to three to four days and overtime to more than five days per week.
In addition to helping you lose weight, the flexitarian diet can prevent several chronic diseases, such as heart disease, diabetes, and cancer. Unlike the vegan or vegetarian diet, the flexitarian diet can better meet the nutritional intake that the body needs.
Also, you can still consume animal products to meet nutritional intake, such as omega-3 fatty acids, which are lacking in vegetables. The flexitarian diet is not rigid and doesn’t require you to eat certain types of food, so you will have no trouble getting certain ingredients or need to pay extra.
What Are the Benefits of the Flexitarian Diet?
The constraints of this diet are not really heavy. It just needs adjustments. If you are previously accustomed to eating meat, this diet will be a little challenging for you to get used to reduce the amount. You can also adopt a day where you don’t eat meat at all.
Flexitarians are more prone to the iron deficiency than people who are not on a predominantly vegetable diet. This is because most sources of iron come from meat and therefore you need to include plenty of plant-based iron sources, such as soybeans and green vegetables to meet your daily iron intake.
Diabetics need to consult their doctor first before trying the flexitarian diet because this diet includes vegetable protein sources that are also high in carbohydrates which can affect your blood sugar levels.
Benefits of the Flexitarian Diet
If you are looking for a diet to lose weight, the flexitarian diet is the right choice. This is because you will be consuming lots of vegetables, fruit, and whole grains, and nuts, which will give you a feeling of fullness longer.
Vegetable foods are also lower in calories, so you will reduce your daily calorie intake. However, you may need to be patient as weight loss from a flexitarian diet is usually not as great as a vegetarian diet, let alone a vegan.
Lower your risk and manage type 2 diabetes
The benefits of the flexitarian diet can also be felt by people with type 2 diabetes and people who are at risk of developing this disease. The reason is, the flexitarian diet increases fiber intake and reduces the intake of bad fats and sugars that trigger diabetes.
A previous study has compared a vegetarian diet and a diet with reducing sugar, cholesterol, and saturated fat. After six months, the vegetarian group experienced a decrease in fat under the skin, along with the muscles, and in the muscles.
Fat in these three areas is known to play a major role in increasing the risk of type 2 diabetes. Additional studies have also shown that people who eat more vegetables and fruit have more stable blood sugar levels.
Is It Need to Avoid Meat has an effect?
Reducing the risk of cancer
The flexitarian diet is rich in fruit, vegetables, seeds and nuts, and a variety of ingredients that are high in antioxidants. Antioxidants are compounds that can ward off free radicals and protect your body from cancer cell formation.
Several studies have shown that a diet such as the flexitarian diet helps lower the risk of all types of cancer, but this benefit is most pronounced in colon cancer. Colon cancer is one of the most common types of cancer.
According to a study of 78,000 people in the United States, those on the flexitarian diet had an eight percent lower risk of developing colon cancer than those who didn’t. This may be related to the high intake of fiber which is a lowering factor for cancer risk.
Make you live longer
The benefits of the flexitarian diet, in general, are that it reduces the risk of disease and aids in weight loss. All of these benefits will make your body fitter, protected from disease, and likely to have a longer life.
The flexitarian diet is a flexible diet with a variety of health benefits. Through the flexitarian diet, you can get the benefits of a vegetarian diet without losing the nutrients that are commonly found in animal foods.
The Flexitarian Diet can be a diet choice for a long-term diet because it doesn’t require you to stay away from meat and other processed animal products. However, you still need to consult with your doctor before starting a flexitarian diet if you have certain medical conditions.