Losing weight is not difficult with the Flexitarian Diet

If friend once considered adopting a vegetarian diet to lose weight but that thought was immediately dismissed because you have an undying love for meat, then a flexible vegetarian diet may be a more suitable option. spend for you there!

Studies show that consuming naturally nutrient-rich plant-based foods increases the number of vegetarian meals. Because you don’t have to completely eliminate any foods, your chances of sticking to this balanced diet plan are higher. Join increaseheightblog.com to learn about the flexible vegetarian diet, also known as the Flexitarian Diet!

What is a flexible vegetarian diet?

People follow a flexible vegetarian diet based on a combination of meat and vegetables in moderation. With this program, you’ll focus on eating more vegetarian meals but still allowing meat-based meals to alternate throughout the week.

 If you don't want to include a vegan diet in your weight loss plan, consider a partial vegetarian diet!

If you don’t want to include a vegan diet in your weight loss plan, consider a partial vegetarian diet!

Foods to have when following the Flexitarian Diet


Vegetables are considered the backbone of a flexible vegetarian diet. You can increase the presence of green vegetables in your meals by experimenting with new cooking techniques or using vegetables in creative ways (make vegetable noodles or cauliflower rice…).


Instead of looking for an ice cream to satisfy sweet cravings, balanced dieters are encouraged to turn to fruit. They provide sweetness with a lot of nutrients, and cause a feeling of fullness thanks to their fiber and water content. Try making desserts with your favorite fruit like frozen bananas dipped in chocolate or baked apples with cinnamon.

Whole grains

Whole grains provide plenty of fiber and nutrients. Incorporate some of your favorite grains like oats and brown rice, while also trying classics like amaranth (Amaranth), quinoa or millet.

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Plant-based proteins

Even if you don’t have to eliminate meat 100%, you should add more vegetables to your flexible vegetarian diet. Incorporate plant-based proteins like tofu, lentils, nuts and seeds.


In addition to plant-based protein, “flexitarians” can also eat eggs. This wonderful food can almost replace meat.

Milk Products

The flexible weight loss vegetarian diet allows dairy products thanks to the combination of calcium and vitamin D. You can use milk, cheese, yogurt, Kefir (Tibet) or products. dairy-based alternatives in this diet.

Oils, herbs and spices

Get creative by using different oils, flavorful herbs, or scent-rich spices. These ingredients help to enhance the flavor of the dish in the most nutritious way.

Meat (allowed content)

Meat is allowed on a flexible weight loss vegetarian diet, but the total volume consumed must still be cut. Weekly meat intake can vary based on personal preference, but at least 2 days a week are meat-free. One suggestion to cut down on meat: Eat only plant-based protein for breakfast, lunch, and a very small portion of meat for dinner.

Things to avoid when fasting flexibly to lose weight

Eat too much meat

The purpose of the flexitarian diet is to encourage more vegetarian meals, so excess meat intake is unacceptable. Everyone has a different definition of excess meat. The best way to determine if you are following the diet is to keep a careful record of your eating schedule and summarize how many times a week you are fasting.

Consume a lot of sugar

Like most healthy diets, you’ll also want to minimize added sugars when following a flexible vegetarian diet.

Use Refined Carbohydrates Regularly

While refined carbohydrates are okay sometimes, this diet plan still recommends sticking to whole grains.

Adjust food in a flexible vegetarian diet

If you’re on a restrictive diet or have a food allergy, stay calm because there are plenty of suitable alternatives for every diet you want to adopt. Here are a few helpful suggestions:

  • Dairy-free: Use dairy-free alternatives to milk, yogurt, or cheese.
  • Gluten-free: Choose gluten-free grains like quinoa or brown rice.
  • Soy-free: Skip tofu and bean-based products (like soy or soy milk).

Food sources for partial vegetarian diets are very diverse

Food sources for partial vegetarian diets are very diverse

Since a flexible vegetarian diet includes all food groups that promote variety and balance, it’s a safe and healthy choice for most people. However, there are two groups of people that need extra attention when following this diet:

  • People with diabetes: Studies show that a vegetarian diet offers significant physical and psychological benefits for people with diabetes. However, this group of people needs to pay more attention to the total carbohydrate content of each meal. Vegetarian diets that are higher in carbohydrates than usual will have an impact on blood sugar levels.
  • Pregnant women: Low iron levels are common during pregnancy, and semi-vegetarian diets are generally low in iron. Therefore, pregnant women on flexible diets need to add meat to their meals more often. Also increase your iron sources from plants or iron supplements as prescribed by your doctor.
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Advantages of flexible vegetarianism

The biggest plus of a flexible vegetarian diet is the flexibility and freedom to choose food sources

The biggest plus of a flexible vegetarian diet is the flexibility and freedom to choose food sources

General source of nutrients

A flexible vegetarian diet that includes all the food groups, should be able to meet almost every nutritional need you need.

Compared with people who follow a flexible weight loss vegetarian diet, vegans tend to be deficient in omega-3 fatty acids, especially DHA found in fish.

According to a study by the American Academy of Nutrition and Dietetics (the Academy of Nutrition and Dietetics), 50% of vegans reported that DHA intake was 0. Meanwhile, vegetarians who lost weight flexibly still ate fish. regularly for a better overall nutritional balance.


No food should be completely eliminated from this diet. No matter how much you focus on increasing your intake of plant-based foods, it’s still a matter of controlling the amount of animal foods your body absorbs. Since all foods fit, it’s easy to build meals to your liking.

In addition, you can attend family and friends gathering dinners or dine at your favorite restaurant while maintaining the core principles of a flexible weight loss vegetarian diet.


This plan does not require expensive ingredients or special recipes. Instead, you can choose a portion that fits your budget.

While it may seem that weekly grocery shopping costs seem to be focused on green foods, it’s actually a trend that balances out because at the same time meat costs are cut.

Weight loss

A lot of research shows that semi-vegetarian diets lead to reduced body weight. The results of the 2015 Clinical Nutrition Research study showed that women following a semi-vegetarian diet had lower body weight, BMI, and body fat percentage than women who followed a semi-vegetarian diet. Not following a vegetarian diet.

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Reduce the risk of obesity

Applying this diet helps you reduce your risk of obesity. The different studies in 2009, 2011, 2014 respectively on caring for people with diabetes; Nutrition, metabolism and cardiology or nutritional knowledge all show that a semi-vegetarian diet reduces the risk of diabetes more than a non-vegetarian diet. This result is also accurate for serum glucose and insulin concentrations.

The minus point of a flexible vegetarian diet

Are you a “believer” of meat?  It's time to cut back gradually, for your health and your measurements!

Are you a “believer” of meat? It’s time to cut back gradually, for your health and your measurements!

Difficulty for people who eat meat every day

If you grew up in a family with the habit of eating meat, the transition to a vegetarian diet is often more difficult and requires more effort. Naturally, the flexible vegetarian diet hits this hard in the most appropriate way, which means only two days of the week meat-free.

In addition, studies have shown that incorporating a variety of vegetables into meals instead of just focusing on meat has a positive effect on taste and enjoyment of food.

Try adding minced mushrooms to the burger; combine ½ vegetables, ½ meat in braised meat (such as fragrant braised pork, coconut stock …), cook soup and soup with vegetables, mushrooms instead of meat, pork bones, beef, chicken…

Low iron absorption

A study of Australian women showed that women on a semi-vegetarian diet had lower rates of iron growth, iron deficiency and anemia compared with non-vegetarian women.

Depending on how often meat is used in a flexible vegetarian diet, you may need to pay more attention to getting more plant-based iron. This food source can be from soybeans, lentils, beans, nuts, green vegetables and whole grains.

What should people with diabetes pay attention to when fasting flexibly?

Research shows that a flexible vegetarian diet reduces the risk of diabetes. However, people with this condition need some additional guidelines for the diet plan.

For example, plant-based protein sources like beans and lentils are high in carbohydrates. You may find that increased calorie intake can have a negative impact on blood sugar levels.

Therefore, if you have diabetes but want to follow a flexible diet, you should consult a nutritionist. They can help you plan the exact amount of calories your body needs.

Reference source

What Is the Flexitarian Diet? https://www.verywellfit.com/how-flexitarian-diet-works Access date: April 1, 2020

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