Flexitarian diets uncovered

If you’ve heard the term “flexitarian” in nutrition discussions, you might be wondering exactly what it means. In Flexitarian Diets Uncovered, we explore whether there are any big benefits (or problems) about eating this way.

WHAT IS A FLEXITARIAN DIET?

Flexitarian eating does not just mean having a flexible approach to what you eat. Another name for flexitarian dieting is a SVD (semi-vegetarian diet). The definition of flexitarian eating is mostly-vegetarian or plant-based, with some animal proteins in moderation.

This specific version of semi-vegetarianism originates from the book “The Flexitarian Diet” by Blatner. Since Blatner’s book, several other methods of approaching a flexitarian diet have arisen. There are no rules to flexitarianism and it is open to your interpretation.

THE GUIDING PRINCIPLES OF A FLEXITARIAN DIET

The goal of a flexitarian diet is to eat more plants, and to actively reduce the amount and frequency of meat and fish without cutting it out completely.

Proponents of this way of eating say it is a healthy, balanced approach with plenty of plants and plant-based foods, and enough animal protein to make it easy to get amino acids (and other nutrients in animal sources). (1)

7 BIG BENEFITS OF FLEXITARIAN DIETING

1 Fibre: you’ll be eating more vegetables, whole grains, and less processed food, which is great news for your health, digestion, and weight control (2)

2 Micronutrients: all those plant-based foods contain vitamins and minerals, especially Vitamins C, E, K2.

3 Antioxidants: plant foods contain important antioxidants to bolster your health in the face of modern-world toxins (3)

4 Calorie control: plant-based foods and complex carbohydrates are filling and low in calories, helping you control your weight

5 Vitamins and minerals: plants contain vitamins E, C, K2, and calcium, to name just a few.

6 Plant: Good for the planet. Eating less meat will reduce your carbon footprint.

7 Wallet: And good for your wallet. Meat and fish tend to be expensive, so reducing the frequency of eating animal protein should bring your food bill down.

RISKS AND DRAWBACKS

On the whole, flexitarian eating seems to be a healthy approach, with plenty of real food, vegetables, whole grains and a focus on minimising processed meats and junk food.

If you are only eating meat or fish a couple of times a week, you’ll need to pay close attention not just to your protein (macro) intake but to the balance of amino acids you are getting from your protein. Animal protein has a wider range of aminos than non-animal protein. It would benefit you to combine plant-based protein sources (rice and beans, tofu stir fries, etc). You could also add BCAAs into your supplement stack – try PhD BCAA+.

You might also want to add a good omega 3 supplement to your daily intake, as you won’t have the opportunity to eat much oily fish. PhD Omega 3 capsules contain optimal amounts of DHA and EPA fatty acids.

Flexitarian dieting may take more food prep and planning than your previous way of eating (at least whilst you get used to it), which is why plant based protein products such as Smart Protein Plant and Smart Bar Plant are great ways to ensure you are meeting your daily protein requirements. Be careful not to fall back on processed foods as this is goes against the aims of the diet.

HOW TO DESIGN A FLEXITARIAN DIET

As we’ve said, there is no one-size-fits-all approach. As long as you are eating mostly a plant-based diet, and aiming to reduce your animal protein intake, you could say you’re a flexitarian.

Beginners could aim for two meat/fish-free days a week. Advanced flexitarians could have the goal of four animal protein free days a week. Long-term flexitarians might aim for five plant-based days a week and minimal animal protein on the other two days.

WHAT TO EAT AS A FLEXITARIAN

Vegetables
Root vegetables
Leaves and leafy greens
Legumes (beans, lentils, pulses, soy)
Whole grains (rice, buckwheat, oats etc)
Fruit (focus on whole fruits rather than juices)
Nuts and seeds (eat a wide variety)
Plant based protein products such as Smart Protein Plant and Smart Bar Plant
Some meat, fish, seafood, and other animal protein (ideally wild or grass-fed)

Avoid processed meat, refined carbohydrates, added sugars.

As with any change to your diet, make small changes and be sure that it’s sustainable before you alter anything else. A healthy way of eating has to be enjoyable.

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399949/
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5789319/