A nutritionist on the benefits of a flexible diet. Plus, 7-day meal package

news7g12/30/2021

6 5 minutes read

A nutritionist on the benefits of a flexible diet. Plus, 7-day meal package

Looking for a dietary reform in 2022? One that doesn’t involve calorie counting or super-strict rules? Look no further than a flexible diet — also known as a “predominantly plant-based” diet Michael Pollan. As we head into the new year, there’s never been a better season to focus on vegetable. This is the right time to try a nimbleism. With this approach, it’s not a matter of giving up meat – especially if you enjoy eating animal protein. After all, high-quality meat is filled with Health benefits. Instead, a flexible approach is to build a plate that shifts the scale from mostly animal to mostly plant. In turn, create delicious (and nutritious!) meals. Let’s dig inside.

What does Flexitarian mean?

As a flexible dieter, you are primarily vegetarian. Occasionally, you eat meat. Simply put, it is a semi-vegetarian lifestyle. By definition, a flex diet is a combination of the words “flexible” and “vegetarian.” It’s a cross between being a full vegetarian and eating animal products regularly. This eating approach – also known as the flex diet – strikes a balance between taste and pleasure, nutrition and sustainability.

What is a flexible diet?

Like Mediterranean diet, flexible diet is less than of a diet and than of a lifestyle. In essence, a flex diet is synonymous with ‘flexible vegetarianism.’ Most of the time, you are consuming fruits, vegetables, legumes, whole grains, plant-based protein sources, etc.

Flexitarian is a combination of two words: flexible and vegetarian. The term was coined over a decade ago by registered dietitian Dawn Jackson Blatner in her 2009 book, Flexibility Diet: The main vegetarian way to lose weight, be healthier, prevent disease and prolong your life. Through a flexible approach, she encourages meat reduction without eliminating it entirely. It’s an inclusive eating plan. Meaning, it’s not about eliminating foods, but more about adding to the foods you already eat. It gradually guides you to eat more vegetables while still enjoying your favorite meats.

How does the flex diet work?

As the name implies, it’s all about versatility. You have a wide range of options: Flexible meal packages, meat substitute recipes, etc. Plus, it’s a helpful way to incorporate vegetarianism into a family’s current lifestyle. In essence, this semi-vegetarian diet focuses on healthy plant-based proteins and other minimally processed, whole foods from plants. It promotes meat and animal products, but in moderation. But, what does this imply? Depending on how committed you are to a flexible diet, you can consume 9-28 ounces of meat every week. In the end, that’s the beauty of this way of eating, you can choose to cut back how much. And, you can do it gradually.

How to eat less meat

If you’re overwhelmed with cutting back on your meat consumption, don’t worry. Eating less meat is like cutting back on caffeine. For starters, cut out meat two days a week. Initially, aim for no more than 3 ounces (about a deck size) of meat during mealtime. A month later, focus on being completely vegetarian three to four days per week. Limit meat consumption to 18 ounces of meat on other days. Finally, go vegan at least five days a week. When you do eat meat, try to limit it to less than 10 ounces. Furthermore, when you eat meat, aim for quality over quantity. If possible, choose organic, pasture-raised, grass-fed, and/or wild-caught animal protein.

Health benefits of a flexible diet

You may be wondering – is the flex diet a healthy option to consider? Short answer: Yes. According to Dawn Jackson Blatner, Plasticizer 15% less weight, lower rates of heart disease, diabetes and cancer, and live 3.6 years longer than their carnivorous counterparts. Based on Cleveland Clinic, other benefits include improved heart health, weight loss, reduced risk of type 2 diabetes, and Environmental Management.

The flexible diet is also easy to follow, can save you money, and can support satiety (by eating more nuts, seeds, and healthy fats). At any rate, it emphasizes prioritizing and eating the product. In turn, this will likely cut your salt intake for processed and packaged foods high in sugar.

Cons of the Flex Diet

Although there are very few cons, you may feel deprived when following a flexible diet. In essence, like all diets, eating this way has the potential to be limiting sensation. However, this really depends on why behind your flexible approach and overall relationship with food. Second, you may feel cravings for processed foods. Instead of replacing meat with junk and processed foods, have healthy snacks ready: Raw walnuts, fresh fruit, vegetables and hummus, hard-boiled eggs, etc. heed B12 and iron levels. Both are essential for energy and are high in animal protein. As a reminder, consult your healthcare practitioner before making changes to your diet.

British chef Oliver makes pizza on a pizza oven at Plumcot Farm in Malibu

Foods to Eat as a Flexible Dieter

Try to eat the least processed, most natural foods. Don’t worry about counting calories! IF you are eating plant-based foods that come from the earth, you are getting fiber and a wide variety of macro and macronutrients. This eating style is meant to be inclusive, so here’s what to add to your grocery list:

Fruits
Vegetable
Plant protein (legumes such as black beans, kidney or navy beans, edamame beans, chickpeas, lentils, tofu)
Whole grains (brown rice, oats, barley, and quinoa)
Plant-based milk (although milk of moderate origin)
Egg
Milk (cheese, yogurt or milk alternatives)
Meat and seafood just right

Tips before starting a flexible diet

Before you get started, skim this checklist:

Refuel for whole foods. Eat plenty of healthy foods like legumes and beans, nuts and seeds, whole grains, and eggs (if you’re a vegan). They contain protein and complex carbs, which help you feel full. Don’t forget healthy fats, like coconut oil and avocado.

Choose high-quality meat. To help you get your B12 and iron levels, consider red meat, like lamb and beef or fatty fish (salmon) and shellfish. When you eat meat or animals, try to do it on purpose.

Slow start. You can easily start a flexible diet and define your own version. Moreover, try new recipes! Books by Michael Pollan, Mostly plants is a resourceful, delicious place to start.

Flexible meal packages for 7 days

Nutritious, delicious – and mostly plant-based – we put together a deliciously versatile meal plan. These recipes are packed with nutritious whole foods, made with fridge and pantry staples. Happy eating!