Most are becoming more aware of our food’s impact on health and the environment; new dietary trends are constantly emerging.
One of these is the flexitarian diet, a dietary approach that promotes the predominant consumption of plant-based foods, such as:
While allowing for the occasional inclusion of meat and fish, thus offering a more flexible and accessible alternative to strict vegetarian and vegan diets (1).
The idea behind the flexitarian diet is that many people want to improve their eating habits and reduce their ecological footprint but might not want to give up meat entirely.
Adopting a more flexible approach aims to facilitate the transition to a more plant-based diet without the pressure of eliminating animal products.
To better understand the flexitarian diet, it is crucial to differentiate it from more traditional vegetarian diets.
There are several types of vegetarian diets, each with its own rules and restrictions; among the most well-known are:
Regardless of the food source, ensuring quality nutrients such as proteins, fiber, and healthy fats is essential to maintain a balanced diet.
A flexitarian diet food list often includes plant-based proteins in various foods, such as:
Flexitarians might occasionally include animal-based proteins like eggs, yogurt, fish, or even meat.
The answer, like the diet itself, is flexible. There is no “official” flexitarian breakfast, but rather an infinite array of options that cater to individual tastes, nutritional needs, and personal lifestyles.
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Here are examples of nutritious and flexitarian breakfasts:
Yogurt Bowl with Fruits and Granola:
Ingredients:
Avocado Toast with Poached Egg:
Ingredients:
Plant-Based Protein Smoothie:
Ingredients:
Hummus and Vegetable Toast:
Ingredients:
Oatmeal Pancakes with Banana:
Ingredients:
Avocado Toast with Nutritional Yeast:
Ingredients:
Read more: Flexitarian Diet Food List: Plant-Based, With A Side Of Freedom
Once again, the word “flexible” captures the essence of the flexitarian diet.
This approach allows individuals to adapt their meat consumption according to their preferences and needs. Some eat meat once a week, while others do so occasionally. Some prefer to consume only one type of meat, such as chicken or fish. It all depends on what works best for each person.
The main idea is to prioritize plant-based foods and reduce meat consumption rather than eliminating it.
It’s important to remember that changing your diet could be a challenge.
This diet change is where consulting a registered dietitian or nutritionist comes into play. These professionals could guide you in creating a 7-day flexitarian meal plan or a 5-week flexitarian meal plan that fits your needs and ensures you are getting all the essential nutrients.
Weight loss is a complex process that depends on various factors, not just the diet you choose, such as the flexitarian diet.
Here are some of the most important factors that influence weight loss:
The basal metabolic rate (BMR) is your body’s energy to maintain essential functions at rest. Age, sex, weight, genetics, and muscle mass affect your BMR. For example, having more muscle mass could increase the calories you burn, even when you’re not exercising (5).
The flexitarian diet, being flexible, could facilitate long-term adherence, but each person needs to commit to making healthy choices most of the time.
Adequate sleep and stress reduction could help regulate hormones influencing appetite and metabolism (7).
In summary, while a flexitarian diet could be effective for weight loss, success will depend on a combination of factors, including metabolism, diet adherence, physical activity, and other lifestyle aspects.
Adopt a comprehensive approach that includes healthy eating and consultation with a registered dietitian for the best results.
As mentioned earlier, weight loss is an individual process that depends on various factors beyond diet. However, flexitarians tend to consume more plant-based foods, which are generally lower in calories and high in fiber. The higher fiber content could help increase satiety and reduce overall calorie intake, facilitating faster weight loss (9).
Diets that focus on fruits, vegetables, legumes, and whole grains tend to have a lower caloric density than those that include large amounts of meat and highly processed foods (10).
While flexitarians might benefit from better dietary quality and lower caloric density, the rate of weight loss will still depend on a combination of individual factors, such as metabolism, physical activity, portion sizes, and adherence to the diet.
Ultimately, the most important thing is to find a sustainable and healthy approach for each person, adapting the diet to their needs and preferences.
If you’ve made it this far, you already know the flexitarian diet and its benefits.
We understand that it could sometimes be a challenge to put it into practice, but don’t get discouraged!
We previously shared some breakfast ideas, so now I want to inspire you with examples of lunches and dinners that you can enjoy on your flexitarian diet:
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
The flexitarian diet is an eating approach that prioritizes the consumption of plant-based foods while allowing for the occasional inclusion of meat and fish.
This flexibility might facilitate the transition to a more plant-based diet without the pressure of eliminating animal products.
Meat consumption among flexitarians varies according to individual preferences, allowing for adaptations that fit their needs. It is essential to prioritize plant-based foods and, if necessary, consult a dietitian or nutritionist to ensure adequate nutrient intake.
While the flexitarian diet could be effective for weight loss, as flexitarians tend to consume more plant-based foods that are lower in calories and high in fiber, success will depend on factors such as metabolism, physical activity, and other lifestyle aspects. People should find a sustainable and healthy approach that suits their needs and preferences.
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