The flexitarian diet: A beginner’s guide

What is the flexitarian diet?

The flexitarian diet is a combination of the words ‘flexible’ and ‘vegetarian’. It has been adopted by many people trying to reduce their meat intake without giving up animal products completely.

It’s straightforward and doesn’t involve counting calories or any other strict rules. It focuses on balance, letting you enjoy meat or fish in moderation. If you’ve been considering vegetarianism, the flexitarian diet can be an ideal first step.

There are, however, some guidelines around the quantity and type of meat you should eat. On the days you decide to eat animal products, choose organic, free-range meat and wild fish (wherever possible).

What are the different stages of the flexitarian diet?

There are 3 different stages to the flexitarian diet. Each stage prompts you to decrease your meat intake little by little:

• Stage 1: When you start on the flexitarian it is recommended that you avoid meat on two days of the week. Consumption of meat for the 5 days in which you eat it should be about 800g of meat in total.
• Stage 2: As you increase your intake of fruit and vegetables, try to follow a full vegetarian diet three to four days per week. Consumption of meat for the other non-vegetarian day should be about 500g in total.
• Stage 3: Try to follow a vegetarian diet for five to seven days per week. On the 2 days you consume meat, limit the amount to 250g in total.

What foods are part of the flexitarian diet?

When going flexitarian, you should include less meat and more nutrient-dense foods. This includes:

• fruit and vegetables
• whole grains
• nuts and seeds
• dairy and eggs
• lean meat, poultry, fish and seafood

Examples from each of these food groups can be found in the following shopping list:

It’s also important to consider which condiments you add to your food. Instead of sauces like ketchup and mayonnaise (which are high in sugar, salt, or fat), consider opting for:

• hummus
• pesto
• hot sauce
• salsa
• tahini
• vinegar

Foods to avoid

When following a flexitarian diet, it’s best to avoid:

• processed meat and fish (ham, bacon, salami, corned beef, hot dogs)
• refined carbohydrates (white bread/rice/pasta, cereals, pastries, biscuits)
• added sugar (confectionary items, honey, fruit juice, fizzy drinks)

Remember to limit meat and fish depending on which stage of the diet you are in.

What are the benefits of the flexitarian diet?

The main benefits of a flexible vegetarian diet are health-related. A review of research on this specific diet found that it has the potential to:

• improve cardiovascular health
• lower the risk of insulin resistance and diabetes
• offer potential benefits for IBD patients
• lower the incidence of cancer
• cut down the chances of developing obesity
• promote better skin health

These results are based on the fact that the diet contains a lower intake of meat.

Pros and cons of the flexitarian diet

Below is a table highlighting some pros and cons of the flexitarian diet:

Please note: Although this diet has been found to prevent many chronic health conditions, it is advisable that people who already have diabetes seek more personalised advice before deciding to follow this diet.

Can the flexitarian diet help with weight loss?

The flexitarian diet can help with weight loss, however, it isn’t guaranteed. It largely depends on the types of food you choose to consume in replacement of meat and fish.

For example, if you switch to fresh vegetables and whole grains instead of processed vegetarian products, you are more likely to lose weight.

The main focus of this diet is to reduce your meat intake. But, weight loss can be a positive and unexpected outcome if you eat mostly non-processed foods.

How is the flexitarian diet different from the Mediterranean diet?

The flexitarian diet is quite similar to the more well-known Mediterranean diet. While there are some subtle differences, both diets focus on promoting whole foods and avoiding anything ultra-processed.

• The flexitarian diet is more plant-based, with a strong reliance on plant-based protein (in replacement of meat).
• The Mediterranean diet is also very plant-based, promoting lots of fresh vegetables and healthy grains. However, lean meat and fish are not limited.

Overall, both diets have been linked with successful health outcomes and can promote weight loss when calorie control is considered to a certain degree.

What are some tips for following the flexitarian diet?

If you’re considering reducing your meat intake, try to follow these top tips to make the most out of the flexitarian diet.

1. To replace meat, avoid relying on overly processed vegetarian or vegan meat substitutes. Try getting your protein from dairy, eggs, tofu, tempeh, pulses, nuts, seeds, and legumes instead.
2. Don’t make up for a lack of protein by eating more carbohydrates. Aim to have half a plate of vegetables, a quarter of protein, and a quarter of carbs.
   
   
3. Plan your meals taking into account the type of protein you are going to eat, and choose whole foods sources to accompany it.
4. When eating nuts and nut butters, do so in moderation as these foods are good protein sources but they also contain good fats which makes them high in calories.

Where can I find a flexitarian diet meal plan?

The following meal plan is based on stage 2 of the flexitarian diet. Three days are vegetarian and the others incorporate some meat or fish.

A note to remember

The flexitarian diet promotes a more vegetarian way of eating, giving you the flexibility to include meat, poultry or fish on occasion. There are no strict rules or calorie counting.

However, if you are thinking about following this plan for weight loss, then portion control is also an important factor to consider.

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