THE FLEXITARIAN DIET
Have you ever wanted to indulge yourself in a vegetarian diet but couldn't ever imagine giving up your juicy steak or delicious meaty appetizers? You're aware of the health and wellness that comes from eating those extra leafy greens but the problem is, will this commitment be possible? Well, my suggestion is to start small maybe go with the "flexible vegetarian" diet and work your way up to the "actual" vegetarian diet. Yes, hallelujah this diet exists.
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The flexitarian diet was derived by Dawn Jackson Blatner who published Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life in 2009. It allows individuals who want to obtain the health benefits of a vegetarian diet to do so without having to completely give up their meats. The diet involves consuming a wide variety of plant-based foods and having a bit of meat once in a while. To be more specific, a dieter must have a daily intake of the following food groups;
- Group 1 - High Protein foods (non-meat)
- Group 2 – Fruit and Vegetables
- Group 3 – Grains
- Group 4 – Dairy
- Group 5 – Condiments
Blatner categorizes flexitarians into three levels.
- Beginner: eats two meatless meals a week.
- Advanced: eats three to four meatless meals a week.
- Expert: eats five or more plant-only meals a week.
In terms of calories, a person on this diet will consume approximately 300 calories for breakfast, 400 calories for lunch, 500 calories for main meals, and 150 calories for snacks. This is to induce a small, regular weight loss for most women whilst still being satisfying and nutritious. However, dieters have the choice of removing or adding the snack options offered for this dies if they feel that they are not losing the weight that they desire or are losing weight a little too fast. In addition to this diet, Blatner also encourages that these individuals exercise for 30 minutes most day to achieve good health and 90 minutes most days if one wants to slim down. It is recommended that packaged foods and meals are avoided and fresh produce is available at all times. This is to ensure the highest effectiveness.
For breakfast the dieter could have a peanut butter and banana smoothie. For lunch they could have a sandwich containing whole wheat bread, tomatoes, lettuce, and a thin slice of meat. For supper one may have barbequed tofu, kale, and sweet potatoes. Snacks in between meals would include soy nuts, raisins, or natural yogurt mixed with maple syrup.
Chemical makeup of the diet
Plants are responsible for the production of a wide variety of natural chemicals known as phytochemicals. Plants also contain many vitamins, minerals, fibre, and low GI carbohydrates which offer many health benefits. The diet consists of high-protein foods, fruits and vegetables, dairy products, and condiments. Fruits and vegetables are consumed the most followed by the high-protein foods which would include tofu, and beans.
Advantages
Flexibility
One can alter experiment with different foods to create meals that will allow the individual to enjoy the dieting process. This diet works for those who must eat gluten-free, kosher, low-salt, halal, and vegetarian/vegan foods.
Reduced Risk of heart disease, heart attack, and/or stroke
Since the flexitarian diet encourages the consumption of mainly plant-based foods there is less intake of LDL cholesterol, which is commonly found in meats and dairy products. This type of cholesterol, also known as “bad cholesterol” is responsible for the buildup of fatty plaques in the walls of the arteries. This causes the heart to pump blood much harder resulting in high blood pressure. Eventually, these fatty plaques will obstruct the flow of blood through the arteries and cause a heart attack or stroke.
Lowers chance of getting diseases
Foods that come from plants are rich in antioxidants. These chemicals have the ability to destroy free radicals in the body which cause diseases such as cancer.
Weight loss
Plant-based foods are generally lower in calories and will satisfy hunger. Therefore, the diet will not only boost energy levels, allowing an individual to be more active and burn more calories, but one will be able to eat more without gaining as much weight. The flexitarian diet promotes long-term and sustainable weight loss.
Increase Lifespan
It is said that the flexitarian diet is scientifically proven to increase life span because it is a healthy diet and allows the body to perform at its best.
Save Money, Help the Environment
Meat is generally more expensive than vegetables and is environmentally destructive. Therefore one will be reducing one’s carbon footprint as well as be able to spend the money that is normally spent on meats on healthier and better quality foods.
Disadvantages
The Need For Protein
Flexitarians would have to try different alternatives such as eggs, quinoa, tofu, and brown rice as a source of protein because they can no longer rely on meats for this nutrients.
Creative Cooking
In order to avoid becoming bored of the flexitarian diet one must spend more time and effort creating and preparing meals that will satisfy one’s pleasure of eating. Researching new vegetables and adding nuts, seeds, spices, fruits, and sauces normally helps as well.
Overcoming Meat cravings
Giving eat may be difficult for many people, especially when a dieter may have some once in a while. They may look forward to one of their “meat” days and this would cause their craving of meat to intensify. To overcome these cravings, the individual must replace their meat with high protein foods such as beans, mushrooms, and tofu.
Hmmm...What Promises Does This Diet Make?
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“Flexitarians weigh 15 percent less than their more carnivorous counterparts; have a lower rate of heart disease, diabetes, and cancer; and live an average of 3.6 years longer” according to the American Journal of Clinical Nutrition study published in 2003. The reasons for these claims is due to the health benefits of the diet. There have not been rigorous scientific evidence on the diet specifically, however there have been studies which show that the consumption of more plant-based foods and less meats result in weight loss and optimal health.
With the flexitarian diet, individuals will get their recommended daily intake of 22-34 g of fiber for adults. This creates fullness and promotes good digestion. A sample daily menu of this diet provides 1277 mg of potassium. One must have 4700 mg on a daily basis in order to raise blood pressure, decrease bone loss, and reduce the risks of getting kidney stones. The diet also provides 1130 mg of calcium when it is recommended that 1000 to 1300 mg is consumed. This is for women and anyone older than 50. Adults must aim to consume 2.4 mcg of Vitamin B-12 and 15 mcg of Vitamin D. A sample daily menu of the flexitarian diet gives 3.3 mcg of Vitamin B12 and Vitamin D. All recommendations are according to the 2010 Dietary Guidelines.
What Happens if I Become a Flexitarian?
Those who are on a vegetarian diet will experience a lack of Vitamin B12 and D, Iron, Calcium, and Protein. Although meat can be consumed in the flexitarian diet, the goal is to eat less meat therefore it is important for dieters to be fully aware of their nutrient intake and possibly utilize supplements to make sure they have the nutrients they need.
Vitamin B12 is commonly obtained in fish, meat, poultry, eggs, and milk. Beef liver and clams are said to be the best sources. With the goal of having to eat less meat in the flexitarian diet it will be difficult to sustain enough of it for the body to function properly. A deficiency of these vitamins will cause tiredness, weakness, loss of appetite, nerve problems, poor memory, depression, and confusion. All B vitamins are responsible for the conversion of carbohydrates, from foods, to glucose, fuel for the body. Glucose is required for the commencement of cellular respiration, specifically glycolysis.
Another problem that occurs with the flexitarian diet is the lack of protein. Dieters must be very strict on how they get this source because it is vital for glucose metabolism. The Kreb’s cycle requires Pyruvate and acetyl CoA, which are both derived from proteins. The body needs 9 essential amino acids that come from proteins.
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By having a more plant-based diet, one is lowering the consumption of saturated and unsaturated fats, since excess fats are stored until used in metabolism. Furthermore, since most vegetables do not have a lot of 6D (enzyme 6 desturase), neoplastic cells, which are cells part of a tumor, would be deprived. It is thanks to the lack of higher-carbon fatty acids that come from meats that cause these cells to be more vulnerable to the body’s self defense mechanisms.
So Should I or Shouldn't I? Is the Question.
Well, even after reading all this I'm sure you're still wondering whether this is the diet for you. You are again in the midst of deciding between marvelous meats and varietal veggies. If you want my opinion and are wondering if I would recommend this diet. My answer would be a solid YES! Considering that I was a flexitarian before becoming a full vegetarian without even realizing it, I do believe that this diet is an effective healthy choice. I was not aware that what I was doing was an actual diet and unknowingly, I followed the requirements of the diet without feeling at all discouraged at any point in time. Exercising, as Blatner suggested, was a great way to not only ensure weight loss but it was great for motivation and confidence as well. Avoiding packaged and processed foods is also a healthy choice since one will be consuming less chemicals and man-made substances that would harm the body. It is always better to have fresh produce available. Individuals will feel better about themselves when they are able to resist the cravings of meat or “junk” foods. As long as the diet is properly maintained, metabolism will not be changed completely. Hence, the flexitarian diet is a great way to lose weight and achieve optimal health. Good luck to you! Happy Flexing ;) That is, if you choose to.
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