The Flexitarian Diet has been reviewed lately by U.S. News’ team of expert panelists. In 2019 the Flexitarian Diet was ranked No. 3 in the Best Diets Overall category, in terms of long-term health and disease prevention, and No. 2 in Best Diets for Diabetes. It was also ranked No. 2 in the Best Plant-Based Diets.
The flexitarian diet advocates that you do not have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits.
Adherents to the diet will be able to lose weight and improve their overall health, lowering their rate of heart disease, diabetes and cancer, and live longer. You’ll get these benefits because plant foods provide the vitamins, minerals, fiber, antioxidants and polyphenols that protect your body and brain from a number of triggers that accelerate disease, aging and mood disorders.
Rules of Flexitarian Diet
There are really no hard rules to follow or anything like that; it’s a more general approach that keeps some key principles in mind.
- Mainly eat fruits, vegetables, whole grains and legumes.
- Get most of your protein from plants rather than animals.
- Eat meat from time to time.
- Stick to the most natural form of foods, avoiding overly processed foods.
- Try to keep any added sugar to a minimum.
Foods to Eat on the Flexitarian Diet:
- Plant proteins Any beans, peas, or lentils such as black beans, pinto beans, garbanzo beans, white beans, red lentils.
- Whole grains That includes quinoa, brown rice, oats, barley, sorghum, buckwheat, and white and sweet potatoes.
- Vegetables.
- Fruits.
- Dairy milk and plant milk.
- Eggs.
Animal Products You Should Eat
When you do eat animal products, prioritizing certain options helps you get the best results from your flexitarian diet. If you want to get the most out of the diet it’s best to prioritize:
- Poultry
- Eggs
- Fish (wild caught)
- Dairy
When you eat meat, choose grass fed or pasture-raised animals. Pork is preferable to beef or lamb when it comes to environmental impact.
- Eaters who are new to the Flexitarian Diet should forgo meat two days a week, eating no more than 26 ounces (oz) of meat in total during the remaining five days.
- The Advanced Flexitarian should cut meat consumption down further by suggesting people follow a vegetarian diet three to four days a week and consume no more than 18 oz of meat total during the rest of the week.
- The final level, Expert Flexitarian, advice five meat-free days but allows 9 oz of meat during the other two days.
The emphasis is on home cooking with healthier options a rule during pandemic.