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As the saying goes, “You are what you eat”. The functioning of your body and mind heavily depends on the diet you consume. Diet is not just a food habit; it’s a way of life. Many people adhere to a diet that suits their health, religious, and spiritual needs, such as vegetarian, vegan, pescatarian, or non-vegetarian diets.
However, there is a middle ground among these diets that people are following, which supports overall well-being with a great deal of flexibility. It’s known as a flexitarian diet. The word “flexitarian” is a blend of the words “flexible” and “vegetarian.”
Today, you’ll learn the health benefits of a flexitarian diet and how to follow a flexitarian diet meal plan that supports your health and budget.
And remember – mental clarity is linked to digestion
What are the Health Benefits of a Flexitarian Diet?
The flexitarian diet, which emphasises plant-based foods while allowing moderate inclusion of meat and other animal products, offers a wide range of health benefits as outlined below:
- Improves Digestion: The high fibre content from plants supports a healthy gut microbiome, promotes regular bowel movements, and can help prevent constipation.
- Weight Management: Diets rich in fibre and whole foods are often lower in caloric density, promoting a feeling of fullness. This can help you consume fewer calories overall and achieve or maintain a healthy weight.
- Improved Heart Health: By focusing on plant sources like fruits, vegetables, whole grains, and legumes, the diet is typically lower in saturated fat and cholesterol, and higher in fibre, which can help lower blood pressure and reduce the risk of cardiovascular disease.
- Low Risk of Type 2 Diabetes: A higher intake of whole grains and plant-based proteins, combined with a lower intake of processed meats, is associated with improved insulin sensitivity and a lower incidence of Type 2 diabetes.
- Lower Cancer Risk: High consumption of fruits and vegetables ensures an excellent intake of antioxidants and phytochemicals, which are protective against cell damage and certain types of cancer, including colorectal cancer.
Beyond Basics: Practical Lifestyle Benefits of a Flexitarian Diet
The ‘flexi’ aspect of the flexitarian diet makes it less restrictive than strict vegetarianism or veganism, providing greater flexibility for socialising and convenience. Accordingly, flexitarianism offers the following benefits in daily life:
- Flexibility and sustainability: This flexible approach maintains long-term commitments, adjusting to social settings such as dining out, and accommodating individual tastes.
- Nutritional Completeness: Since it doesn't eliminate food groups, it's easier to meet all essential nutrient requirements, including iron and B12, which are often supplemented or obtained through small portions of eggs, meat, and dairy products, with careful diet planning.
- Budget-friendly Diet Plan: Plant-based foods, such as legumes, grains, and cereals, are often less expensive than meat, making the flexitarian diet a more economical choice.
- Ease of Transition: It serves as an excellent starting point for those looking to reduce their meat intake without making an immediate, drastic lifestyle change.
Overall, a flexitarian diet plan allows you to enjoy the best of both vegetarian and non-vegetarian options, managing your health and lifestyle in a budget-friendly manner.
How Should a Flexitarian Diet Plan for Weight Loss Be?
If you’re on a mission to cut down on calories, your flexitarian diet for weight loss should focus on increasing plant-based foods, including the following:
- Fresh fruits,
- Vegetables and leafy greens,
- Legumes and whole grains,
- Nuts and seeds
Along with that, you should moderate, but not eliminate meat and animal products. The goal is to create a nutrient-rich, high-fibre wholesome diet that promotes satiety and reduces overall calorie intake.
Customised Flexitarian Diet Meal Plan: An Easy Way to Go!
The flexitarian approach doesn't prescribe a rigid diet but suggests flexible guidelines. So, if you’re aiming to cut down on calories, you should include 2 to 3 entirely plant-based meals per day, and designate 3 to 4 days per week as largely ‘meatless’ days.
Here’s your personalised beginner’s meal plan for a flexitarian diet that will help you easily choose your flexitarian diet foods daily:
| Meal | Plant-Based Days | Flex Days |
|---|---|---|
| Breakfast | Oatmeal with berries, Nuts, and Chia seeds. | Greek yoghurt with fruit A small portion of whole-grain granola. |
| Lunch | Large salad with mixed greens, Chickpeas, Green veggies, and A light vinaigrette. | Turkey breast sandwich on whole-wheat bread with a whole lot of vegetables. |
| Dinner | Lentil soup with a side of whole-grain bread, or A black bean burger on a lettuce wrap. | A small portion of lean grilled salmon, or Grilled chicken breast served with a large portion of roasted vegetables and quinoa. |
| Snack | Apple with peanut butter, or A handful of almonds. | Hard-boiled egg, or cottage cheese with tomatoes. |
How Can I Incorporate the Flexitarian Diet into My Daily Routine?
It’s pretty easy! Flexitarian meal plans can be easily integrated into your daily routine with the help of a one-day flexitarian meal plan.
So, even if you’re a gastronome, here is a sample one-day easy flexitarian meal plan that will help you go about it smoothly every day:
| Time | Meal | Focus |
|---|---|---|
| Breakfast | Vegetable Scramble: 2 eggs or tofu equivalent) with spinach, Bell peppers, and A slice of whole-wheat toast | Protein, Fibre, Whole Grains |
| Brunch | A small handful (1/4 cup) of walnuts, and Orange | Healthy Fats Vitamin C |
| Lunch | Quinoa bowl with roasted sweet potato, Kale, Chickpeas, and A tablespoon of tahini dressing. | Complex Carbs, Fibre, Plant Protein |
| Light Supper | Raw carrots and hummus (2 tablespoons). | Fibre Moderate Protein |
| Dinner | Lean ground turkey chilli with kidney beans (rajma), Crushed tomatoes, Onions, and Spices like minimal cheese or sour cream | Lean Protein, Fibre, Volume |
So, this is how you can easily incorporate a healthy, wholesome flexitarian diet plan for weight loss into your daily routine, and gain the benefits of a flexitarian diet, i.e. a mindful mix of both vegetables and meat.
However, apart from a healthy and wholesome diet, you need to plan your healthcare budget wisely to live a stress-free and quality life. You can achieve that with an affordable, customised health coverage.
Make Your Health Coverage Flexible Like Your Diet for More Value!
Despite maintaining a healthy diet and regular exercise, a health emergency can still arise unexpectedly. Knowing that a health insurance plan is a must to manage unexpected medical expenses, you must ensure that your health coverage is flexible enough, like Care Supreme, to cover all kinds of medical costs during a health emergency. It must provide coverage for treatment costs, such as consumables expenses, organ donor expenses, annual health checkups and unlimited consultations on mobile.
>> Also Read: Hidden Advantages of Methi Water Revealed
Disclaimer: It is essential to verify the policy details and coverage with the official policy documents. Additionally, please consult a professional medical expert to confirm the details of your health concerns.
