Home Diets to lose weightDiets for Food What does the Flexitarian Diet consist of?

What does the Flexitarian Diet consist of?

by Georgia Ede
Published: Last Updated on

If you have not yet heard of the term flexitarian, we invite you to catch up on the most fashionable diet of recent months. And it is that, there is no lack of reasons to be one of the most followed diets. Many celebrities have declared themselves flexitarians and that makes it even more followed. Here we explain all the keys to this nutritional phenomenon .

What exactly is it to be a  flexitarian ?

Well, very simple, this current is born from the union of two terms,  flexible and vegetarian . In other words, to be a flexitarian is to follow a practically vegetarian diet with some exceptions.

The consumption of animal protein is allowed on an occasional or occasional basis. What makes it more flexible in many aspects when carrying out a vegetarian diet.

The reality is that this trend appeared about 20 years ago, but it is now when it is living its best moment, since people are increasingly aware of leading a healthy lifestyle.

What are the benefits of carrying out the Flexitarian diet ?

Well if we really think about it, the consumption of products of plant origin is the healthiest for our body, but this does not mean that we have to completely eliminate the consumption of products of animal origin.

Therefore, a good combination is to base our diet mainly on the intake of fruits and vegetables and supplement it occasionally with protein of animal origin to avoid some deficiencies such as the lack of vitamin B12, Calcium and Vitamin D ; thus avoiding cases of anemia. Many of the people who refused to become vegetarians did so precisely because of these deficiencies that until now were supplemented artificially through tablets of these vitamins and minerals.

In this way, with the occasional consumption of fish , poultry , meat  and in addition to dairy , eggs and honey (which were already foods allowed by the ovo-lacto-vegetarian currents ) we put an end to these possible shortcomings of such extreme veganism.

Although it is true, vegans do not accept this trend as a version of their lifestyle, so they do not join this movement; but there are many people who do it motivated by the flexibility of the diet and the possibility of carrying out a healthier diet based on fruits , vegetables , vegetables , cereals and legumes .

And it is that prioritizing the consumption of cereals, vegetables, legumes and seeds, allowing the occasional consumption of protein of animal origin , makes things easier for us when it comes to eating out, or relating to other non-vegans.

Since a large quantity of foods can contain protein of animal origin, or dairy products, such as cheeses or doughs. Therefore, an occasional consumption of these products allows us a more normalized life .

In addition, numerous studies support that proteins of plant origin are nutritionally incomplete , while those of animal origin are more complete and of greater biological value .

In addition, sometimes carrying out very restrictive diets generates a stress that people are not able to channel and therefore we end up abandoning the diets.

Sometimes it pays to make small modifications to meet our needs, in order to continue with a healthy plan .

What is understood by occasional consumption?

Well, it is true that something relative, but it has been established that the diet must be basically 80% vegetarian . The remaining 20% ​​comprises the consumption of protein of animal origin, and includes the consumption of red meat, although to a lesser extent than white meat and provided that these are organic.

We will try to avoid foods processed by man, we must try to make them as ecological as possible.

Although it is true, each person is different, and it is not a bad option that to carry out a healthy diet, each person adapts their diet to their needs or tastes; always respecting some basic guidelines.

How to carry out the Flexitarian Diet ?

This semi-vegetarian diet establishes some basic premises for a correct flexitarian diet:

  1. The main diet should be based on the consumption of fruits, vegetables and vegetables. (80%)
  2. Dairy products can be of animal or vegetable origin but must also be included in your diet.
  3. Cereals should be whole grains preferably, nothing happens if you consume white rice occasionally but we must try to avoid the consumption of refined foods. In this way we will achieve a greater supply of fiber that will benefit our body.
  4. The consumption of meat or fish will be a maximum of two times a week.
  5. Organic meat or fish if possible always.
  6. We should not eliminate unrefined natural sugars such as honey, stevia or agave syrup as they are necessary for the body, but we should not abuse them either.
  7. If you consume a large amount of meat and decide to follow this diet, you can gradually incorporate the Flexitarian Diet, gradually restricting your consumption of animal protein; until reaching two servings a week maximum.
  8. You can see multiple recipes for vegetarian food that will help you follow the diet in a more enjoyable way, making your dishes the most similar to those you consumed before.

Weekly Diet Menu

Below we show you a WEEKLY menu for one week so that you can start on the fad diet.

MONDAY
Breakfast
Coffee with soy milk, whole wheat toast and a natural juice of three oranges.
Midmorning
A piece of fruit.
Meal
Grilled vegetables of your choice with a cup of brown rice.
Mid afternoon
Some carrot sticks with cottage cheese.
price
Tofu burger with steamed green beans.

 

TUESDAY
Breakfast
Whole grains with skimmed or soy milk and an apple or natural juice.
Midmorning
A soy yogurt or an orange juice or a fruit.
Meal
Stewed lentils and salad.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Scrambled eggs with two eggs with asparagus and mushrooms.

 

WEDNESDAY
Breakfast
Skimmed yogurt with fruit and a toast with oil.
Midmorning
A soy yogurt or an orange juice or a fruit.
Meal
Grilled blue fish and sauteed vegetables.
Mid afternoon
A toast of whole wheat bread with cottage cheese.
price
Complete salad and some vegetable patties. A soy yogurt.

 

THURSDAY
Breakfast
Coffee with skimmed milk, whole wheat toast and a natural juice of three oranges.
Midmorning
A soy yogurt or an orange juice or a fruit.
Meal
Pasta with sauteed vegetables. A piece of fruit.
Mid afternoon
Chickpea hummus with whole wheat toast
price
Pineapple shock with skimmed yogurt with 50 gr of pineapple.

 

FRIDAY
Breakfast
Whole grains skimmed milk. A pear.
Midmorning
A skimmed yogurt or an orange juice or a fruit.
Meal
Grilled turkey or chicken with sautéed vegetables and brown rice.
Mid afternoon
A piece of fruit.
price
Lentil burger with steamed vegetables.

 

SATURDAY
Breakfast
Yogurt with fruit, whole wheat toast and juice.
Midmorning
A skimmed yogurt or an orange juice or a fruit.
Meal
Cream of carrots and zucchini and spinach lasagna.
Mid afternoon
A soy dairy dessert.
price
Cauliflower curry with wild rice and a soy yogurt.

 

SUNDAY
Breakfast
Coffee with skimmed milk, whole wheat toast and a natural juice of three oranges.
Midmorning
A soy yogurt, an orange juice or a fruit.
Meal
Complete salad and seitan in sauce. A piece of fruit.
Mid afternoon
Some carrot and cucumber sticks with yogurt sauce.
price
Pumpkin and carrot cream and grilled tofu.

You may also like

Leave a Comment