The flexitical diet: an overview
The flexitical diet: an overview
The flexitical diet: an overview
The flexitical diet is a diet that is becoming increasingly popular because it enables a flexible approach to nutrition. In contrast to strict diets that prohibit or severely restrict certain food groups, the flexitarian diet allows a diverse selection of food.
The idea behind the flexitarian diet is to reduce the consumption of animal products and at the same time focus on vegetable food. Flexitarians mainly eat a vegetable diet, but can also occasionally integrate animal products. This has a good balance between Health, sustainability and enjoyment.
Why the flexitarian diet is becoming increasingly popular
The flexitarian diet has gained popularity in recent years. There are several reasons why more and more people choose this diet.
Health advantages
A flexitical diet can be a good option for people who want to improve their health. By reducing the consumption of animal products and consuming more vegetable foods, flexitarians can benefit from the numerous health advantages.
researchers have found that a vegetable diet can reduce the risk of heart disease, type 2 diabetes, certain types of cancer and overweight. In addition, a plant -based diet offers a high amount of fiber, vitamins, minerals and antioxidants.
sustainability aspects
The flexitical diet also has a strong focus on sustainability and environmental protection. The high consumption of animal products has a negative impact on the environment because animal husbandry needs resources such as water and land in large quantities.
The reduced consumption of animal products can help reduce the environmental impact. By incorporating more vegetable food into your diet, flexitarians help to reduce CO2 emissions, to minimize water consumption and to reduce the deforestation of forests.
flexibility and variety
Another reason for the popularity of the flexitarian diet is the flexibility and diversity that it offers. In contrast to strict diets, the flexitarian diet allows a larger selection of food.
flexitarians can easily try out new vegetable recipes and enjoy different flavors. In addition, the flexitarian diet also enables social participation in meals and festivals without having to do without certain foods.
How does the flexitarian diet work?
The flexitical diet does not offer exact guidelines or rules, but rather a general framework that you can follow to change your diet. Here are a few steps that you can follow to practice the flexitarian diet:
increases the consumption of vegetable foods
The main goal of the flexitarian diet is to eat more vegetable food. Start incorporating fruit and vegetables into every meal. It is recommended to eat at least five portions of it a day to get enough vitamins, minerals and fiber.
In addition to fruit and vegetables, you can also integrate whole grains, legumes, nuts and seeds into your diet. These foods are rich in nutrients and can contribute to saturation.
reduce the consumption of meat
While flexitarian still eat meat, eating meat is reduced in this diet. Try to eat meat only a few times a week or to replace it with herbal protein sources such as tofu, temeh or legumes.
If you eat meat, choose lean meat and attempts to do without processed meat products such as sausage or bacon. It is also advisable to choose ecologically sustainable meat.
expand your culinary skills
In order to successfully implement the flexitarian diet, it is helpful to expand your culinary skills and try out new vegetable recipes. There are countless delicious and healthy vegetarian and vegan recipes on the Internet and in cookbooks.
Experiment with spices, herbs and various preparation methods to enjoy the full taste and variety of your meals.
Plan your meals in advance
Good meal planning can help to successfully implement the flexitarian diet. By planning in advance what meals you want to prepare and what ingredients you need, you can make sure that you have balanced and healthy meals.
It is also helpful to cook meals in advance and then freeze them in portions. In this way you always have healthy options at hand when no fresh food is available.
important nutrients in the flexitarian diet
With a flexitarian diet, it is important to ensure that certain nutrients are sufficient. Although vegetable food contains many important nutrients, there are some that may be scarce. Here are some important nutrients that you should pay particular attention to:
protein
Protein is an essential nutrient that is required for the structure and repair of tissue in the body. Since meat consumption is reduced in the flexitarian diet, it is important to identify vegetable protein sources.
legumes such as beans, lentils and chickpeas are rich in protein. Tofu and Temh are also popular vegetable protein sources. Nuts and seeds also contain a certain amount of protein.
iron
Iron is an important trace element that is required for the formation of red blood cells and oxygen transport in the body. Vegetable iron sources are legumes, whole grain products, green leafy vegetables and nuts.
To improve the absorption of iron combine iron-rich foods with vitamin C-rich foods such as citrus fruits or peppers. Vitamin C helps to increase the absorption of vegetable iron.
Vitamin B12
Vitamin B12 is an essential vitamin that mainly occurs in animal products. It is important for the formation of red blood cells and the nervous system. Since Flexitarian reduces your consumption of animal products, it can be difficult to get enough vitamin B12.
It is recommended to take vitamin B12 as a dietary supplement or to consume enriched foods such as soy milk or breakfast cereals to ensure that your body is sufficiently supplied.
FAZIT
The flexitarian diet offers a flexible and sustainable alternative to strict diets. By reducing the consumption of animal products and increasing the proportion of plant food, this diet can help people improve their health, reduce their ecological footprint and still enjoy a diverse and delicious diet.
It is important to note that every body is different and a diet that works for one person may not be suitable for another. It is always advisable to speak to a doctor or nutritionist when changing the diet to ensure that all important nutrients are adequately absorbed.
sources:
- Harvard Health Publishing. (2019). Meatless Meals: The Benefits of Eating Less Meat. Accessed by: (link removed)
- Mayo Clinic. (2021). Healthy Lifestyle. Vegetarian Diet: How to get the Best Nutrition. Accessed by: (link removed)
- PETA. (n.d.). Flexitarian. Accessed by: (link removed)