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Fleksitariansky diet

The term "fleksitariansky" (Flexitarian) is a hybrid from two words: "Flexi" (flexible) and "vegetarian" (vegetarian). The word is thought up by the nutritionist Doun Jackson Blatner more than 10 years ago, and justification received in 2009 when there was his book "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life" (Fleksitariansky diet: a vegetarian way to lose weight, be healthy, to prevent diseases and to add years to your life).

The flexible vegetarian diet does not mean cardinal refusal of meat and milk, you will be able to return to meat and fish on the termination of a diet, the fleksitariansky plan of food yields good results in weight loss and improvement of an organism, that is why several years in a row is recognized as one of the healthiest and effective diets.

Bases of a fleksitariansky diet
To become fleksitarianets – it means to have 5 main groups of food products in the diet:
1) "new meat" (tofu, haricot, lentil, peas, nuts, seeds, eggs);
2) fruit and vegetables;
3) whole grain;
4) dairy products;
5) spices, including dry herbs and sweetener from agave nectar.

Diet duration – 5 weeks. Caloric content of food keeps within the principle 3-4-5. It means that the breakfast has the caloric content of 300 calories, the lunch – 400 calories, a dinner – 500 calories, and is defined on having a snack on 150 calories. If to consider that having a snack in day – 2 and more, then the general caloric content of food in day is 1500 kcal.



Beginners are able to afford 2 fleksitariansky days, more advanced – 3-4 fleksitariansky days, and experts – up to 5 and more fleksitariansky day.

Effect of weight loss
Researches show that vegetarians, as a rule, consume less calories, weigh less and have lower BMI (body mass index), than their carnivorous peers. For example, the research of 2006 (results are published in Nutrition Reviews) proves that vegetarians weigh on average 15% less (from 3 to 20%), than not vegetarians. Obesity level among vegetarians – from 0 to 6%.

And the author of a diet nutritionist Blanter claims that his followers lose up to 30 pounds (15 kg) during from 6 to 12 months.

Example of the menu of a fleksitariansky diet

Breakfast:
- 1 apple and a toast with almond oil (1.5 tablespoons of almond or peanut butter),

Lunch:
- Vegetarian burger: 1 rolls of whole-grain bread, a quarter of the cut avocado, a quarter of a cup of cabbage (broccoli, a garden radish or a lucerne), 2 tablespoons of sauce of a barbecue.
- 1 orange.

Afternoon snack:
- Pineapple with the candied ginger and pecans: 3 rings of the preserved not sweet pineapple, 2 teaspoons of the cut candied ginger, 2 teaspoons of the cut pecans.

Dinner:
- Rice with tofu and spices: half a cup of firm tofu (it is possible to replace with 2 ounces of the made fast chicken breast or fast strips of a stake), 2 teaspoons of peanut butter, 2 cups of the frozen vegetables – stewed, grated ginger (an inch floor), 2 garlic gloves, a quarter of a cup of 100% of pineapple juice, 1 cup of the made brown rice, cilantro.

Dessert:
- Mexican hot chocolate: 1 cup of skim milk or soy milk, 1 tablespoon of unsweetened cocoa powder, 1 tablespoon of honey, cinnamon.

Pluses and minuses of a fleksitariansky diet
+ There is no feeling of hunger, food quite plentiful.
+ The flexibility – the main advantage, is less than animal protein, but protein in food is available.
+ Any group of products is not limited, food is balanced.
+ The short-term diet, yields long-term results in loss of weight.
+ Big advantages to health: reduces risk of cardiovascular diseases and diabetes.
+ It is easy to follow, a set of products simple and available.

- For adherents of meat and fish every day, transition to vegetable protein can be difficult.
- It is difficult to follow if you eat fast food.
- For some 5 weeks it can be too long term.
- Possibly, additional vitamin supplements will be required.
- Without trainings and active lifestyle the diet has no good results.

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