The Flexitarian Diet is a combination of “Flexible” and “Vegetarian,” creating a flexible approach to vegetarianism. It focuses on consuming plant-based foods such as vegetables and fruits, while allowing for some flexibility in incorporating meat and meat products. However, the meat portion should not exceed 25% of the meal or be consumed more than once a week.
Originally, vegetarianism stemmed from the principle of not wanting to harm animals. However, nowadays, it is also recognized for its health benefits and potential for weight control. In addition to addressing environmental concerns associated with livestock farming, the flexitarian diet has gained popularity by focusing on the advantages of a plant-based diet with occasional meat protein supplements. It offers a less restrictive approach compared to a 100% vegetarian diet, making it less stressful.
While there are no strict requirements for the Flexitarian diet, there are certain principles to follow:
- Consume vegetables, fruits, legumes, and whole grains.
- Replace meat-based proteins with plant-based proteins like beans and tofu.
- Allow flexibility to include meat and meat products, such as milk, eggs, and honey.
- Prioritize natural products and minimize the consumption of processed foods like ham, sausage, and canned foods.
- Avoid foods flavored with sugar, including artificial sweeteners.
Benefits of the Flexitarian Diet:
While the Flexitarian diet lacks a clear definition, it shares similar benefits with vegetarianism. These include:
- Promoting a healthy heart: The emphasis on vegetables and fruits in the diet provides ample fiber and antioxidants, which help lower blood pressure and improve cholesterol levels.
- Facilitating weight loss: Vegetables are generally lower in calories compared to meat-based dishes. A study involving over 1,100 participants revealed that people following a vegetarian diet for 18 weeks lost an additional 2 kilograms compared to non-vegetarian counterparts. However, flexitarians may experience slower weight loss compared to those who follow a 100% vegetarian diet due to their consumption of some meat.
- Reducing cancer risk: Antioxidant compounds found in fruits and vegetables can potentially lower the risk of cancer, particularly colon cancer. A study has shown that vegetarians are 8% less likely to develop cancer than non-vegetarians.
- Decreasing diabetes risk: By avoiding excessive sugar consumption and focusing on a diet rich in fruits and vegetables, the Flexitarian approach can contribute to healthier meals with high fiber content, which benefits blood sugar levels.
How to Get Started:
To embrace a Flexitarian lifestyle, you can follow the principles of a vegetarian diet by primarily consuming vegetables. Replace meat-based proteins with plant-based alternatives like soybeans, tofu, tempeh, whole grains, plant-based milk like almond milk and rice milk, and carbs from brown rice, whole grain rice, or potatoes. Additionally, you can include meat products such as eggs, organic farm-raised chicken, sustainably sourced fish, grass-fed meat, and dairy from organic farms.
Examples of Flexitarian Dishes:
Chicken Breast Salad, Scrambled Egg on Bread, Bulb Vegetable Salad, Yogurt, Baked Spinach with Cheese, Angled Gourds with Egg, Stir-fried Tofu with Bean Sprouts, Vegetable and Tofu Salad, Stir-fried Hong Kong Noodles, Fried Rice with Vegetarian Chili Paste, Fried Taro and Tofu, Mixed Vegetables Stew, Spicy Thai Salad, Spicy Coconut Milk Soup with Banana Blossom, and Mixed Vegetable Sour Soup.
Sources: ili, healthline, thaihealt