Flexible + Vegetarian = Flexitarian

admin • October 28, 2020

We have all heard of the vegetarian diet, but what if I told you there was a way to be a vegetarian and still enjoy animal products (in moderation)?! Just follow me here!

The Flexitarian Diet, created by dietitian Dawn Jackson Blatner, got its name by combining the words flexible and vegetarian. The purpose of the diet is to eat more plant foods and less animal products, but not cut it out completely.

NOTABLE AWARDS

2019 Best Diet Rankings by U.S News & World Report (2)

Best Diets Overall- No. 3
Best Diets for Diabetes- No. 2
Best Plant-Based Diets- No. 2
Easiest Diets to Follow- No. 2

PRINCIPLES OF FLEXITARIANS

Focus on protein from plants vs animals
Stay away from processed foods
Add in animal products occasionally
Limit added sugars
Vegetables, fruits, legumes, and whole grains

EXAMPLE WEEKLY MEAL PLAN

Beginner- 6-8 meatless meals/ 21 total meals
Advanced- 9-14 meatless meals/ 21 total meals
Expert- 15+ meatless meals/ 21 total meals

*just a suggestion, each plan is different depending on the individual

PROS

Flexibility
- Creating long-term commitment since no foods are being cut out from your diet completely
Budget friendly
- You can choose food items that fit into your budget
- You may spend a little more on produce but spend less on animal products
Better for the environment
- Less animal products are more sustainable and reduce carbon footprints
Reduced risk of Type 2 Diabetes (3)
Weight Loss
- Studies have shown that people had lower BMI, body weight, body fat percentage, and obesity rates (4)

CONS

Potentially low Iron intake
People with Diabetes may need assistance
- Some of the food items are rich in carbs which can affect blood sugar levels
Nutrient deficiencies possible
- Vitamin B12, Zinc, Calcium, Omega-3 fatty acids

TAKEAWAYS

The Flexitarian Diet would be great for someone who is trying to transition from a standard diet to vegetarian or a vegetarian that still wants to incorporate occasional animal products. The diet is easy to follow, better for the environment, has potential health benefits, and flexible in your budget! If you are wanting to try the diet but are worried about the nutrient deficiencies, you should look into a daily multivitamin! Any other health concerns associated with this diet should be discussed with your doctor.