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Dec 9

What Is the Flexitarian Diet and What Are Its Benefits? – AskMen

Diets that Work Comments Off on What Is the Flexitarian Diet and What Are Its Benefits? – AskMen

Everything to Know About the Flexitarian Diet, a Plant-Based Approach to Living

Study after study has pointed to the countless benefits of a plant-based eating approach, from reduced risk of heart disease and a longer life span to lowering your body weight and your LDL cholesterol levels. The only issue? Not everyone's ready to give up those egg and cheese sandwiches and occasional New York strip. As for the good news, you dont necessarily have to do anymore

That's where the flexitarian diet comes in, introducing itself asa mostly plant-based diet that, true to its name, still allows some flexibility to enjoy meat and dairy.

If theres one thing that can be said about todays trending diets, its that they can be a little too extreme for some (looking at you, keto, paleo and vegan). Fortunately, experts agree that you dont have to cut out entire food groups in order to improve your health or lose weight. The flexitarian diet serves as perfect proof by allowing you to enjoy a range of eats in moderation, all while simply prioritizing more health-promoting plant-based foods.

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This is a great diet for most people to follow. It incorporates the healthy components of the vegetarian diet while ensuring nutritional adequacy by permitting animal products, says Kristin Gillespie, MS, a registered dietitian and certified nutrition support clinician. Additionally, because it is less stringent, it is easier for most people to follow.

Heres what you need to know about this increasingly popular diet.

The flexitarian diet is a semi-vegetarian diet with one important distinction: youre allowed to have some chicken, steak, and salmon here and there.

It focuses on consuming mostly plant-based foods, while also permitting meat and animal products in moderation, says Gillespie.

There are no hard and fast rules with this diet, meaning you dont have to count macros or calories. A flexitarian diet could entail eating meat just once in a while, or a couple of times a week. The point is to replace a significant portion of your daily calories from animal products with foods like veggies, legumes, and whole grains.

Most of the benefits that come with a flexitarian diet have to do with the fact that this approach drastically increases your intake of nutritious plant-based foods.

Plant foods contain phytonutrients that act as antioxidants in the body, which help reduce free radical damage, toxins and chronic illness, explains Trista Best, a registered dietitian with Balance One Supplements.

Gillespie adds that plant-based foods tend to be rich in fiber and heart-healthy fats, as well as lower in artery-clogging saturated fat and added sugar. That helps to explain why a large 2013 study discovered that vegetarian diets, including flexitarianism, were associated with lower all-cause mortality (especially in men).

With all of that in mind, here are just a few of the perks of going flexitarian:

Multiple studies have shown that people who follow a plant-based diet may lose more weight than those who dont. This is in part due to the fact that plant-based foods like beans and leafy greens tend to be lower in calories than meat, cheese, and processed snacks.

Because you are replacing high-calorie animal products with low-calorie and nutrient-dense plants you will naturally decrease the number of calories you take in on a daily basis, explains Best. This will ultimately lead to weight loss, lower blood pressure, and even reduced cholesterol.

With plant-based diets focusing on foods that are high in fiber and low in sugar and saturated fat, theyre an excellent lifestyle for those who have insulin resistance, issues with blood sugar control, or are otherwise at risk for diabetes.

A large 2009 study found that the prevalence of type 2 diabetes was lower in semi-vegetarians (or flexitarians) than in non-vegetarians.

Switching to a flexitarian diet might also be beneficial for your bank account, too.

With the rising cost of meat and other staples, a plant-based diet can be followed relatively easily through affordable foods like rice, potatoes, and canned or frozen produce, says Best.

Let's say the average price per pound of chicken breast is $3.29. One can of black beans, on the other hand,boasts a whopping 25 grams of high-quality vegetarian proteinat the price ofabout $1. Over time, opting for plant-based protein sources over meat could save you some serious cash.

This diet reduces the emission of greenhouse gases and preserves natural resources such as land and water which are involved in meat production, explainsGillespie.

In fact, a 2016 review on plant-based diets and sustainability found that switching from the typical Western diet to a flexitarian eating pattern could decrease greenhouse gas emissions by 7%.

According to a 2010 study, semi-vegetarian diets can prevent the relapse of symptoms in patients with inflammatory bowel disease (IBD). Given that high-fat foods are often a trigger for IBD plant-based foods, and they're often lower in fat than animal products, this makes total sense.

Youll be hard-pressed to find many cons to this diet, except the potential for nutritional deficiencies.

The flexitarian diet is safe for pretty much everyone, says Gillespie, although it may be insufficient in a few key nutrients that are present in animal products. People that have a known deficiency of iron, zinc, vitamin B12, calcium, or omega-3 fatty acids or have a malabsorptive disorder that impairs their absorption of nutrients should have their levels closely monitored and may require supplementation.

A 2007 study showed that rates of low iron, iron deficiency, and anemia were about 13% higher in semi-vegetarians (38.6%) than non-vegetarians (25.5%). For that reason, its important for flexitarians to eat plenty of iron-rich plant foods, like tofu, lentils, broccoli, whole-wheat bread, spinach, and potatoes. Note that vitamin C aids in the absorption of iron from plant-based foods, a reason why Life Timeregistered dietitian Samantha McKinney advises pairing iron sources with foods like bell peppers or citrus fruit.

Another possible deficiency to be mindful of is vitamin B12, somethingonly naturally found in animal products like beef, eggs, and cheese. However, its also added to some fortified plant-based milk, cereals, and other products.

Flexitarians might also have lower levels of zinc because this mineral is more easily absorbed via animal foods. Whole grains, legumes, and many nuts and seeds are high in zinc, but if youre still deficient despite adding these foods to your diet, you may need a supplement.

If youre limiting your dairy consumption on a flexitarian diet, youll also want to be careful to get adequate calcium. Calcium-rich plant foods include beans, dark leafy greens, tofu, and fortified almond, soy, and rice milk.

Reducing meat consumption can also make it more challenging to optimize protein intake, which is important for athletes and anyone who is looking to build muscle and strength, adds McKinney. Higher protein consumption is linked to more steady energy levels and can aid in balancing blood sugar levels, so it would be wise for anyone that struggles with those to exercise caution as well.

A flexitarian diet can work for almost anyone, whether youre looking to shed some pounds or reduce your risk of chronic disease.

This diet pattern is excellent for most people wanting to improve their health, enhance their energy, and decrease the amount of dietary fat in their diet, says Best. Replacing the majority of animal products in the diet by following a flexitarian diet pattern is especially ideal for those concerned with heart disease or high cholesterol.

The only group that might want to avoid a flexitarian diet, according to Best, are those who have a deficiency in choline, an important nutrient only found in animal products.

There are many different ways to interpret a flexitarian diet. No food is 100% off-limits, but as a general rule, you want to prioritize foods in their whole, unprocessed form (i.e., a baked potato instead of potato chips laden with additives). Its also important to aim for diversity when to ensure youre getting a wide variety of nutrients from different foods.

Here is a expert-recommended list of foods to focus on:

Foods to enjoy in moderation include:

Foods to limit severely or avoid include:

Not all meat and dairy are created equal. Whenever you can, always opt for free-range, organic products.

The animal products you integrate should be from high-quality and lean sources, says Best. Poultry, eggs, low-fat dairy, and lean cuts of beef should make up the majority of the animal products you choose to integrate.

When switching to this diet, experts advise easing in so your body can adapt to the changes and you can monitor any changes in your mood, energy levels, and physical health to find what works for you. For example, Best suggests going flexitarian two days a week, and Gillespie recommends cutting out one food at a time for a more gradual transition.

Additionally, McKinney strongly advises watching out for signs of blood-sugar issues such as feeling really energetic right after eating and then crashing an hour later.

If this is happening regularly, try to incorporate more healthy fat and protein at your meals, she says.

The bottom line? Flexitarianism is ideal for those that don't want to commit to a full-on vegan or vegetarian lifestyle but still want to reap the benefits of a plant-based diet. As it turns out, you can have your steak and eat it, too.

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What Is the Flexitarian Diet and What Are Its Benefits? - AskMen

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