Flexitarian Diet: A diet that reduces the consumption of red meat without giving up animal protein. This can be summed up in the concept of a flexible diet (or flexible diet). The term in the third position of the best diets is derived from the English flexi (flexi), which is a combination of “flexible” and “vegetarian”.
So being flexible means eating mostly plant foods, such as fruits, vegetables, legumes, grains, nuts, and soy products, but not exclusively.
Meat can be eaten occasionally, so flexibility is also called “occasional vegetarianism.” But that’s a significant drop from what’s currently on the plate.
Benefits of a Flexitarian Diet
Flexibility calls for adding a variety of foods to meals, which can be extremely beneficial to your health.
Thus, the soluble fiber present in lentils and beans also helps fight high cholesterol. Nuts and seeds, such as flax seeds, pine nuts, sesame seeds, and sunflower seeds, are high in polyunsaturated fats, which help maintain healthy cholesterol levels and provide essential fatty acids.
The secret to avoiding a lack of protein, an essential nutrient for muscles, is simple: On veggie-only days, your main meals combine different grains. Increasing the amount of leaves and vegetables is another dietary strategy pioneered by American nutritionist Don Jackson Blatner, author of the best-selling book The Flexitarian Diet (unpublished in Brazil).
A list of foods that are leaner than meat and rich in phytochemicals [natural health-promoting substances] from vegetables allows the body to produce fewer free radicals, the kind of dirt that causes inflammation in cells. What are the benefits? Reduce the risk of cardiovascular diseases, diabetes and cancer.
On the other hand, it is worth knowing that vitamin C increases the absorption of iron, so it is also recommended to eat bell peppers, lettuce and tomatoes, or try to drink a small glass (150 ml) of fruit juice.
Does the flexitarian diet lose weight?
Weight loss can be a consequence of this, since more natural foods and processed foods have less fat. But this is if, of course, you do not start abusing sweets and pastries to compensate.
Flexible Diet Plan Suggestion
Breakfast
Detox Smoothie – Juice of 2 oranges mixed with 1/2 carrot, 2 cabbage leaves, 1 pinch of cayenne pepper and 1 tbsp. (tea) coconut bran
- 1 tapioca with 1 cabbage. (Soup) of chia and stuffed with 2 colones. (soup) of tofu or chickpea paste
- 1 cup (200 ml) pineapple-ginger juice
- 3 cassava bread
- 1 cup (200 ml) plain strawberry juice (unsweetened)
- Tortilla made from 2 egg whites and 1 colon. oatmeal (dessert)
- 1 cup. of green tea
Morning snack
- 1 pear
- 6 cashews (or 10 unsalted almonds)
- 1/2 avocado with 1 tbsp. (soup) oat bran and 1 colon. (tea) coconut sugar (or demerara)
- 1 sliced apple (or any other fruit of your choice) with 1 colon. (Soup) sugar free granola
Lunch
- Green leaf salad (watercress, watercress, lettuce) and tomatoes to taste
- 2 columns (soup) of quinoa
- 1 medium cup turmeric seasoned navy beans
- 1 cup. (tea) of stewed broccoli with leeks
- Leafy green salad with cherry tomatoes, radishes, celery, broccoli, and 1 tbsp. (soup) Cooked soybeans
- A serving of cassava gnocchi with soju
- Green leaf salad
- 2 columns (soup) brown rice
- 1 medium-sized bean shell
- 1 grilled lean red meat (chicken or fish) fillet
Afternoon Snack
- 3 whole wheat toast with 3 cabbages. (Soup) Sugar-free fruit jelly
- 1 cup. hibiscus tea (or any other herb of your choice)
- 1 banana puree with ground cinnamon
- 2 brazil nuts
- 1 medium brown rice cracker with 1 cabbage. (soup) unsweetened peanut butter and honey drizzle (or basil pesto)
Have Lunch
- 1 bowl (bottom) pumpkin, lentil and watercress broth
- Grilled tomato stuffed with cooked brown rice, cashew nuts, parsley and nutmeg
- Steamed vegetables (carrots, zucchini, eggplant) and steamed broccoli
- 4 column. Chickpea (soup) with onion, tomato and diced pepper
- 3 chontaduro spaghetti (or gluten-free and egg-free spaghetti) with tomato sauce, pepper and turmeric.
- 4 column. (Soup) Amaranth grains (or Moroccan couscous) cooked with a mixture of mushrooms (shiitake, shimeji, mushrooms)
