Type 2 diabetes is a global health epidemic. Flexible in your diet wherein you can eat meat and other animal products in moderation. The meal plan is somehow similar to that of the vegetarian diet; however, the developer of the flexitarian diet believes that not everyone wants to go live in veggies and fruits as well as grains. So, basically, you eat tofu, quinoa, tons of produce, and other favorites for vegetarians, but you’re also allowed to eat meat and fish on occasion. This is likely due to the fact that vegetarian diets are often rich in fiber and antioxidants that may reduce blood pressure and increase good cholesterol. Decreasing meat consumption while continuing to eat refined foods with lots of added sugar and salt will not lead to the same benefits (2). It may even be good for the planet. A vegan diet has some impressive effects on your health. This is partially because flexitarians limit high-calorie, processed foods and eat more plant foods that are naturally lower in calories. This article provides an overview of the Flexitarian Diet, its benefits, foods to eat and a one-week meal plan. « Turbo Mops Reusable Cleaning Tools Giveaway, Guided Meditation Script: Morning Meditation on Kindness & Helpfulness ». Therefore, incorporating more vegetarian foods by eating flexitarian may reduce your cancer risk. Limited consumption of meat and other animal products may lead to some nutritional deficiencies, particularly B12, iron, zinc and calcium. Vitamin B12 is only found in animal products. This so-called ‘flexitarian diet’ promises to make us all healthier, feed 10 billion people and prevent the catastrophic damage our current food and farming practices do to the planet. The Flexitarian Diet may benefit your health and the environment. The theory: More than ten years ago, a registered dietitian by the name of Dawn Jackson Blatner, coined the word, Flexitarian, from the two words, flexible and vegetarian, when she wrote her book about the Flexitarian Diet in 2009. What is a typical day in a Flexitarian Diet? This one-week meal plan provides you with the ideas you need to start eating flexitarian. Additional research showed that people with type 2 diabetes who ate vegetarian diets had a 0.39% lower hemoglobin A1c (three-month average of blood sugar readings) than those with the condition who ate animal products (9). . mushrooms, tomatoes, bell peppers) The flexitarian diet is an inclusive plan, meaning it does not take foods away but instead adds new foods to those you already eat. This is an analysis of 16 studies on vegan diets and health. 2-Day Sample Flexitarian Diet Plan Day 1. This meal plan prioritizes fruits, veggies, and whole grains, with just enough meat and dairy for balance. A typical day would have 3 meals and 2 snacks. Eating a flexitarian diet is about limiting the consumption of meat and animal products while focusing on nutritious plant-based foods. All of the studies are randomized controlled trials, the gold standard of science. And then Following the Flexitarian Diet is one way to start shifting your diet toward a plant-heavy diet, rich in vitamins, minerals and antioxidants. Limiting processed meats, refined carbs and added sugars are other important aspects of the Flexitarian Diet. The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people reap the benefits of vegetarian eating while still enjoying animal products in moderation. Cultivating plants requires far fewer resources than raising animals to eat. Find all the books, read about the author, and more. Monday; Breakfast: yogurt or kefir with oatmeal, apple, cinnamon, raisins and walnuts. Adding a source of vitamin C is a good way to increase iron absorption from plant-based foods (18). Downsides to Eating Less Meat and Animal Products, Foods to Minimize on the Flexitarian Diet, A Sample Flexitarian Meal Plan for One Week, The Vegan Diet — A Complete Guide for Beginners. If you don’t want to make a drastic change in your diet, this diet plan guides you toward a slower, more gradual transition to healthier food choices. 6 Science-Based Health Benefits of Eating Vegan. A study following 45,000 adults over 11 years found that vegetarians had a 32% lower risk of heart disease, compared to non-vegetarians (4). A 7-year study on cases of colorectal cancers in 78,000 people found that semi-vegetarians were 8% less likely to get this type of cancer, compared to non-vegetarians (11). type of diet, that is wonderful! Some people on the diet may eat more animal products than others. When including animal products, consider choosing free-range eggs, wild-caught fish and grass-fed meat and dairy. While it’s possible to get enough of these nutrients from plant foods alone, flexitarians need to plan their diets accordingly to accomplish this (17). Possible nutrient deficiencies to be aware of on the Flexitarian Diet include (15): A review of the research on vitamin B12 deficiency found that all vegetarians are at risk for deficiency, with 62% of pregnant vegetarians and up to 90% of elderly vegetarians being deficient (16). This article explores the health effects of processed meat. Switch to a flexitarian diet and cut down on how much meat you consume in just three weeks with our easy plan. Owing to its therapeutic effects in managing epilepsy, the keto diet has been suggested to alleviate or prevent other brain disorders like migraine…. If you’re looking to add more plant foods to your diet but don’t want to completely cut out meat, going flexitarian may be for you. Grab our printable meal planner and get started with this one-week meal plan to help you start eating flexitarian. Since 2010, Green Child has published an award-winning digital magazine devoted to natural parenting and conscious living. A study in over 60,000 participants found that the prevalence of type 2 diabetes was 1.5% lower in semi-vegetarians or flexitarians compared to non-vegetarians (8). Antioxidants that may lower your risk of… may limit dairy and need to eating! Consuming more plant-based foods like fruits, vegetables, nuts, seeds whole. Can offer health benefits disorders like migraine… this is an important nutrient for optimal health, if done right plan! Based on the number and amount of animal products may lead to nutritional. 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