The diet is highly flexible and adaptable, even while traveling or during holidays. Those who followed an entirely vegetarian diet, however, had the lowest BMIs of the review ( 2).īecause the flexitarian diet is non-restrictive and adaptable, you can follow this eating pattern indefinitely for ongoing, healthy weight maintenance. One review of 25 different studies found that participants' body mass index was on average lower when they were following a semi-vegetarian diet than those who followed a non-vegetarian diet.We define healthy long-term weight loss as the likelihood of maintaining significant weight loss for two years or more, based on available evidence. 5 (tied) for long-term weight loss out of 24 diets evaluated by U.S. While following a flexitarian diet doesn't necessarily mean completely eliminating meat, studies have shown that plant-based diets lead to short-term weight loss ( 1).However, if someone was previously following the standard American diet, which is rich in saturated fat animal proteins and low in vegetables and fiber, it is reasonable to expect long-term weight loss. 5 for Best Weight-Loss Diets overall.įollowing a flexitarian diet will not lead to short-term weight loss unless making drastic diet modifications along with a significant calorie deficit. How quickly you lose and whether you keep weight off is up to you. The short- or long-term weight loss happens as a positive effect of eating more plants rather than being on a restrictive diet.
#EASY DIETS TO LOSE WEIGHT FULL#
If you emphasize flexitarian’s plant-based component, you’ll probably feel full on fewer calories than you’re accustomed to.
Semi-vegetarian diets tend to fall between fully vegetarian diets and non-vegetarian diets for weight loss, evidence suggests. You’ll likely shed pounds on the flexitarian diet, especially with regular physical activity. Seasonings, such as spices and herbs, are also nutrient rich, providing disease-fighting phytonutrients. When following any diet, it is important to incorporate flavor to make the food taste good and increase adherence to the diet. “Food is more than calories and nutrients – it is about enjoyment. “Seasonings make eating fun,” says Vahista Ussery, a registered dietitian nutritionist, chef and founder of To Taste, a culinary nutrition consulting and education company. For instance, using a variety of spices and seasonings can make meals more delectable and nutritious.
Recipes can be easily modified and still follow a gluten-free diet Recipes can be easily modified for a vegan or vegetarian diet. It’s largely plant-based and/or the foods are mainly sustainably grown/produced. The diet considers the environmental effects of food choices. Foods for this diet are easy to find at a typical grocery and don’t require expensive or specialty food items. The food options are healthy and balanced enough for all ages. Family members can easily all eat the meals together with little or no modification.
"There is a bigger push to be clear this is a ‘lifestyle,’ not a traditional ‘diet.’" “The focus is still: Eat more plants and be flexible instead of strict about it.," Blatner says. And because it reduces meat consumption, it’s considered planet-friendly. By eating more plants and less meat, studies show that people who follow the diet may not only lose weight but can improve their overall health by lowering their rate of heart disease, diabetes and cancer. Instead, you can be a vegetarian most of the time, but still enjoy a burger or steak on special occasions. With a flexitarian diet, also known as a semi-vegetarian diet, you don't have to completely eliminate meat to reap the health benefits associated with vegetarianism. The term was coined more than a decade ago by registered dietitian Dawn Jackson Blatner in her 2009 book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life." The Flexitarian diet is a marriage of two concepts: flexible and vegetarian.
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