The flexitarian diet is a way to eat more plants and less meat. It's also the best way to lose weight, according to research from Johns Hopkins Bloomberg School of Public Health and Yale University.
The flexitarian diet emphasizes healthy eating—it's not just about reducing meat consumption but also about enjoying more fruits and veggies in place of animal products like cheese or eggs.
What is the flexitarian diet?
The flexitarian diet is a way of eating that’s similar to the Mediterranean diet, but with more emphasis on plant-based foods. Flexitarians are people who eat meat less often, and they may choose to follow a vegetarian or vegan diet on occasion.
Flexitarians do not have specific rules about whether or not they eat meat every day. Their choices vary based on their mood and what they feel like eating at the time. As such, you can think of them as having “flexible” diets—they’re flexible in their eating habits, which means that they might be vegetarians one day and pescatarians another day (or neither).
The goal for people following the flexitarian lifestyle is to limit the amount of animal-based foods in their daily meals by replacing them with plant-based alternatives whenever possible. This allows them to enjoy delicious meals without feeling guilty about harming animals unnecessarily!
How much weight can you expect to lose?
There are many factors that will influence how much weight you lose, and how quickly. For example:
How much food you eat plays a role in this. If you're eating too few calories to meet your body’s needs, then no amount of exercise is going to help you lose weight. On the other hand, if your diet is high in quality foods, such as whole grains, fruits and vegetables (and even some red meat), then it's possible for some people to see significant weight loss over time with just moderate levels of exercise.
The type and intensity of physical activity matters too—but not as much as many people think! While some exercises may burn more calories per minute than others (like cycling instead of walking), all types of exercise burn energy that comes from the same place: stored fat cells throughout our bodies.*The amount of muscle mass on our bodies also plays a role: if we have more muscle mass relative to fat mass, then we'll be able to burn more energy without needing to increase our daily intake.
How healthy is the flexitarian diet?
While the flexitarian diet is a great way to incorporate more plants into your meals, it's not necessarily the best option for everyone. If you struggle with chronic conditions that require special dietary considerations—such as diabetes or hypertension—or if you have specific allergies or sensitivities, the flexitarian diet may not be right for you.
Low in calories
High in fiber
High in protein
Healthy fats, such as nuts or seeds (think almonds)
Lots of vitamins and minerals (avocado, spinach) * Water!
How much does it cost to follow the flexitarian diet?
One of the biggest reasons that the flexitarian diet is so popular among young people is because it's extremely affordable. Flexitarians tend to spend less on food, as they're not eating meat all the time. They also tend to cook meals at home more often, instead of eating out regularly.
The average flexitarian meal consists mostly of vegetables and grains with a small amount of animal protein (such as chicken or fish). The key here is moderation, so if you're going to have meat with your dinner one night, make sure there's plenty of plant-based foods too!
Some other examples include beans and lentils — these are great for adding substance without costing much money at all!
How can you make the flexitarian diet more sustainable?
To make your flexitarian diet easier, sustainable and healthier, you can:
Eat less meat. The less meat you eat, the better. You don't have to stop eating it completely to have a healthy diet. Try cutting back by using less red meat and substituting it with chicken or fish instead.
Eat more plant-based foods such as fruits, vegetables and whole grains like quinoa that are rich in fiber as well as phytonutrients (plant chemicals) which help prevent cancer and other diseases of aging such as heart disease and diabetes.
The flexitarian diet is a great way to start thinking about food in terms of plants and what your body needs. It's a good way for people who want to eat less meat, but don't want to go all-in on being vegan or vegetarian. And it’s also a sustainable way of eating—as long as you stay away from processed foods and animal products that are high in fat, salt and sugar, you’re doing yourself some good!
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