Flexitarian diet explained: How to eat smarter, not stricter

What is known about the diet

The flexitarian diet is a flexible approach to nutrition based primarily on plant-based foods, but allows for the consumption of meat and other animal products in limited quantities.

It was created by nutritionist Dawn Jackson Blatner and is considered one of the best general diets.

The main principles of flexitarianism:

• the basis of the diet is plant foods: vegetables, fruits, legumes, cereals, nuts, seeds
• meat is a supplement, not a basis: it is consumed rarely or in small portions
• less processed foods - more whole and natural
• flexibility - this is not a strict diet, so everyone can adapt it for themselves. Some people eat meat once a week, while others eat it several times a month.

This is a good compromise for people who want a healthy lifestyle without strict restrictions.

Health benefits of a flexitarian diet

A big part of the benefits of following a flexitarian diet is that you consume more vegetables and plant-based foods than you used to.

Research shows that adding more produce to your diet and reducing your intake of animal products and ultra-processed foods can protect against many chronic diseases.

The benefits of a flexitarian diet include:

• protecting the brain, especially memory and reducing the risk of dementia
• helping to lose weight
• reducing the risk of type 2 diabetes and cardiovascular problems
• improving mental well-being
• increasing life expectancy
• feeling fuller longer
• increasing productivity
• more energy throughout the day
• boosting immunity

Example meal plan

Oatmeal with vegetable milk (for example, almond milk) with berries, nuts and flax seeds. Green tea or water with lemon.

Snack

Smoothie made of banana, spinach, plant milk and a spoonful of peanut butter.

Lunch

Salad with quinoa, chickpeas, avocado, cherry tomatoes, cucumbers, olive oil and lemon juice. Whole wheat bread or bread.

Dinner

Stewed vegetables with tofu or a small portion of chicken. Brown rice or couscous, green salad.

You may also be interested in:

• Top 5 fruits that overtake oatmeal in fiber content
• Why it is important not to give up dessert when losing weight.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.