Flexitarian Diet: Tips and Benefits

A diet centered on plant-based nutrition that substantially changes lifestyles, and not just at the table. flexitarian diet It can be defined as an omnivorous diet in which the consumption of animal products is moderated. The approach will therefore be similar in some respects to thevegan food and vegetarian, which according to Eurispes data in Italy in 2021 increased by 9% compared to the previous year.

FLEXITARIAN DIET

But how does a flexitarian diet work? What are its basic characteristics? Let's start with its definition. The term comes from the fusion of the words "flexible" and "vegetarian": it's a style of eating that encourages eating primarily plant foods, but which, at the same time and unlike what happens in vegetarian and vegan diets, allows the consumption, albeit moderate, of foods of animal origin. It also promotes, and this is no small thing, the food sustainability.

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WHAT IS THE FLEXITARIAN DIET?

The flexitarian diet is therefore more flexible than completely vegetarian or vegan diets and allows you to follow a diet rich in plant products without completely eliminating meat. It was created by the dietician Dawn Jackson BlatnerThose who follow it benefit from the nutritional intake of foods of plant origin but also of animal proteins.

Il flexitarianism - Or plant-based flexitarian, as can also be understood, which, more than a diet, can be considered a lifestyle – it does not include a rigid set of rules, nor a list of specific foods or a number of calories to consume. This is due to its extreme flexibility. 

PRINCIPLES OF THE FLEXITARIAN DIET

Rather than menus and recipes, the flexitarian diet is more about principles. These principles underpin this type of diet, including:

• High consumption of fruit, vegetables, legumes and whole grains
• Partial replacement of animal proteins with vegetable ones (but without excluding the former, which are still included albeit in a smaller quantity)
• Flexibility in theplant-based diet occasionally incorporating meat and animal products
• Predilection for simple and natural foods and limiting processed foods
• Limit sugar and sweets

From the above, the nature of the flexitarian diet is clear: a semi-vegetarian eating style that encourages those who intend to follow it to eat less meat and fish, preferring plant-based foods. Not only that: it can be considered an intermediate step between a diet omnivorous and a completely vegetarian one, effectively helping those who intend to move in this direction but want to do so gradually.

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FLEXITARIAN DIET: EXAMPLE

Far from wanting to recommend a weekly menu with lots of dishes and recipes, we can say that a example of a flexitarian diet points on the consumption of certain foods to include in your daily diet. We are talking about seasonal fruit and vegetables; plant-based protein foods such as legumes, tofu, seitan; whole grains (among these, in particular brown rice, barley, oats); still vegetable drinks (based on soy, rice, oats, for example) and, in smaller quantities, cow's milk; eggs and dairy products, nuts and oilseeds and unsaturated fats. This diet also includes meat, poultry and fish, but less frequently. 

While those who are not accustomed to a predominantly plant-based diet might miss animal products, they are now more advantaged than ever. In fact, there is a wide variety of products on the market. substitutes of the latter. It won't be difficult to replace them without feeling like you're giving up something. Let's think about the vegetable burgers legume-based, seitan, “wheat meat” excellent for giving a touch of flavour to cutlets, stews and vegetarian roasts or, again, to tofuThese products, in addition to offering the possibility of varying the table, allow you to balance macronutrients so as not to incur nutritional deficiencies. It's just a matter of habit: how to alternate animal proteins with vegetable proteins it will soon become automatic.

THE BENEFITS OF THE FLEXITARIAN DIET  

I advantages of the flexitarian diet are numerous and all worthy of note. First of all, it is a diet which can be followed by everyone. It does not require calorie counting, it includes many foods (including numerous plant-based foods rich in protein) and does not impose major limitations. Anyone can feel motivated to follow it and it represents a choice that is good for the health.

Furthermore, one of its great advantages is that it is an environmentally friendly eating style: it is anutrition for the benefit of sustainabilityWe know well how the consumption of meat – at least the excessive one, which characterizes today's society – pushes us to intensive breeding, one of the major causes of pollution. By reducing meat consumption, carbon production is also reduced.

CONTRAINDICATIONS OF THE FLEXITARIAN DIET

Some might argue that reducing meat consumption could lead to nutrient deficiencies such as vitamin B12, zinc, and calcium. In reality, this is an easily avoidable risk. Simply consult a doctor or nutritionist who will be able to advise you on the best options. plant-based foods richest in protein to introduce them into your own diet In addition to, if necessary, prescribing vitamin B12 supplements. Furthermore, commercially available meat substitutes are often fortified with these nutrients. 

FLEXITARIAN DIET, NUTRITION AND ENVIRONMENTAL SUSTAINABILITY 

Before concluding, the ecological footprint of the flexitarian diet deserves further consideration. The preference for plant-based protein foods promotes environmental sustainability and the sustainability of the food consumed, effectively reducing pollution. This is demonstrated by growing evidence showing that reducing meat consumption could be one of the most effective ways to combat climate change. carbon emissions and the consequent global warming. 

Beef production, in particular, is the most carbon-intensive: it requires vast areas of open land, raw materials, water, and fertilizers. While this can't be solved, it can at least be mitigated by adopting a flexitarian diet, whose strong point is undoubtedly flexibility. The result? Ahealthy and sustainable nutrition which is good for your health and the environment.

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