Nutritionist on the Benefits of a Flexitarian Diet. Also, a 7-day meal plan – Wired PR Lifestyle Story

Want to renew your diet in 2022? Calorie counting or not having very strict rules? Look no further than the flexitarian diet, which is otherwise known as eating “mostly plants”. Michael Pollan. With the arrival of the new year, there has never been a better season to focus on vegetables. This is a good time to try flexitarianism. With this approach, the point is not to exclude meat, especially if you like to eat animal protein. After all, high-quality meat is packed health benefits. In contrast, the flexural approach is to build a plate that changes the ratio mostly from animals to mostly plants. Also, creating delicious (and nutritious!) Meals. Let’s go inside.

What does Flexitarian mean?

As a flexitarian, you mostly eat a vegetarian diet. From time to time, you eat meat. It’s just a half-vegetarian lifestyle. By definition, diet flexibility is a combination of the words “flexible” and “vegetarian”. It is a cross between being a full vegan and eating animal products from time to time. This approach to nutrition — also known as the flexitarian diet — strikes a balance between taste and pleasure and nutrition and sustainability.

What is a Flexitarian Diet?

like Mediterranean diet, the diet is flexitarian less of a diet and more of a way of life. Basically, the flexitarian diet is synonymous with “flexible vegetarianism”. Most often, fruits, vegetables, legumes, grains, vegetable-based protein sources, and so on.

Flexitarian is a marriage of two words: flexible and vegetarian. The term was coined more than a decade ago by Registered Dietitian Dawn Jackson Blatner in his 2009 book, Flexitarian Diet: Mostly vegetarian to lose weight, stay healthier, prevent disease and add years to your life. Through a flexural approach, it encourages the reduction of meat without completely excluding it. Nutrition is an internal plan. That is, remove less food and add more to the foods you eat. Gradually it leads you to eat more vegetables while you enjoy your favorite meats.

As the name suggests, everything is flexibility. You have a wide range of options: flexible meal plans, meat substitute recipes, and more. It’s also a great way to introduce a vegetarian into a family’s current life. Basically, this semi-vegetarian diet is based on healthy plant proteins and other foods that are rarely processed in plant-based foods. It promotes meat and animal products, but in moderation. But what does that mean? Depending on your level of commitment to a flexible diet, you are consuming 9-28 ounce meat per week. After all, that’s the beauty of this way of eating, you can choose how much to cut. And you can do it gradually.

How to Eat Less Meat

If you’re overwhelmed by reducing meat consumption, don’t worry. Eating less meat is similar to gradually reducing caffeine. To start, leave the meat two days a week. Initially, aim for more than 3 ounces (a portion the size of a deck of cards) in meat meals. A month later, full vegetarian attention to continue three to four days a week. Limit meat consumption to 18 ounces of meat on other days. Finally, follow a vegetarian diet for at least five days a week. When you eat meat, try to limit it to less than 10 ounces. Also, when you eat meat, put quality rather than quantity. If possible, choose organic, grass-fed, grass-fed, and / or wild-caught animal protein.

5 to 2

You may be wondering: is a healthy option to consider a flexitarian diet? Short answer: Yes. According to Dawn Jackson Blatner, flexors They weigh 15% less, have a lower rate of heart disease, diabetes and cancer, and live 3.6 years longer than carnivores. According to Cleveland Clinic, other benefits include improved heart health, weight loss, reduced risk of type 2 diabetes, and environmental protection.

The flexitarian diet is also easy to follow, can help you save money and help you get satisfied (from eating nuts, seeds and eating more healthy fats). In any case, the emphasis is on prioritizing and eating products. This is likely to reduce the consumption of processed and packaged foods filled with salt and sugar.

Disadvantages of the Flexional Diet

Although there are few disadvantages, you may feel deprived of a flexitarian diet. Basically, like all diets, eating this way has the potential to make you feel restrictive. However, this really depends on you why behind the flexitarian approach and your overall relationship with food. Second, you may be tempted to fill it with processed foods. Instead of replacing meat with junk and processed options, keep healthy snacks on hand: raw nuts, fresh fruit, cooked vegetables and hummus for meals, hard-boiled eggs, and more. Finally, consider your B12 and iron levels. Both of these are essential for energy and are rich in animal protein. As a reminder, consult your healthcare provider before making any changes to your diet.

5 to 3

1. Fuel in whole foods. Eat lots of healthy foods, such as legumes and beans, nuts and seeds, whole grains, and eggs (if you’re flexi-vegetarian). These contain complex protein and carbohydrates that will help you feel full. Don’t forget healthy fats like coconut oil and avocado.
2. Choose high quality meat. To help achieve B12 and iron levels, consider red meat, lamb and beef or fatty fish (salmon) and seafood. When you eat meat or animals, try to do it on purpose.
3. Hasi poliki. You can join a flexitarian diet and define your own version. Also, try new recipes! Michael Pollan’s book, Mostly Plants it’s a sweet place to start.

5 out of 4

1. Superfood Porridge (sweet or salty!) by Camille Styles.
2. Banh Mi Sandwich By Love & Lemons.
3. Chickpea Salad of Chickpeas By Minimalist Baker.

Tuesday

1. Root Vegetable Hash Egg Frying Pan Author: Naturally Ella
2. Surplus Chickpea Salad Caesar
3. Roasted Vegetables Glow Bowls By Disshing Out Health

Wednesday

1. Green Protein Power Breakfast Smoothie by I love Vegan
2. Glow Bowls with Roasted Vegetables
3. Ultimate Veggie Pizza Author: Cookie + Kate

Thursday

1. Protein Chia Pudding Cup Author: Fit Foodie Finds
2. Lentil Salad Author: Feel Good Foodie
3. Sweet Potato and Black Bean Chili Author: Camille Styles

Friday

1. Tofu mixture By Nora Cooks
2. Leftover lentil salad
3. Black Bean with Tacos Mango Salsa Author: Camille Styles

Saturday

1. Hummus avocado toast Eating Bird Food
2. Sweet potatoes left over and black bean pepper
3. Tempeh lettuce wrappers Author: Healthy Nibbles

Sunday

1. Morning Glory Muffins By The Natural Nurturer
2. Lentil Burgers by Cooking For Peanuts
3. Ginger Miso Soba Soup By Fork Knife Swoon

Will you try a flexitarian diet?