The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life

Lose weight, increase energy, and boost your immunity―without giving up meat!

Flexitarians weigh 15 percent less than their more carnivorous counterparts; have a lower rate of heart disease, diabetes and cancer; and live an average of 3.6 years longer.

Flexitarian is a marriage of two words: Flexible and vegetarian.The term was coined more than a decade ago,and in her 2009 book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life," registered dietitian Dawn Jackson Blatner says you don’t have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits.

The theory

Flexitarianism has been popping up more and more in the media, so no longer can vegetarians just wish the word would go away. However, as long-time vegan advocate and thought-leader Bruce Friedrich says, "If people influenced by health consequently cut back on fish and meat consumption - that helps animals. If two people cut their meat in half it helps as much as one person going completely vegetarian."

In other words, as a flexitarian, one is still taking a huge positive step forward for health, the environment and the animals.

The main gist

the flexitarian diet is exactly what is sounds like:

It's flexible. And in keeping with the flexible theme, there are various approaches. In VB6, Bittman says you can eat animal products every day if you choose, but only for dinner (i.e. after 6 p.m.). He'll eat plant-based, dairy-free breakfasts and lunches, but isn't afraid to indulge in steak au poivre for dinner.

Taking a different approach, Blatner offers three levels of flexitarianism: beginner, advanced, and expert. Beginners start with two meatless days per week (or cutting down to fewer than 26 ounces of meat or poultry per week). You gradually decrease the amount of meat you eat until you reach expert level: five meatless every week, which means you're consuming about nine ounces of meat or poultry per week. Blatner focuses on eating fruits, veggies, nuts, and plant-based proteins, but she'll have pot roast or pork chops for dinner occasionally.

Another way of thinking of meat, especially red meat, is to consider it an "occasional side dish," Roizen says. He recommends cutting down your portion of red meat to about four ounces per week for optimal health.

Though the exact amounts vary slightly, both Blatner and Bittman agree that the most important part of flexitarianism is not how many meatless days or meals, but how many more vegetarian meals (or full days) you have. Flexitarianism isn’t a cleanse plan or diet with a shelf life, Blatner says. It’s about building a mindset that promotes healthy eating habits for the rest of your life.

Does it have cardiovascular benefits?

Yes. The flexitarian diet is increasing in popularity especially with people who do not want to commit to a full vegetarian or vegan lifestyle. It allows them a flexibility that they can adapt to their lifestyle, social life or health conditions.
Surprisingly the adepts of flexitarianism are not only people who want to reduce their meat consumption but also vegetarians or vegans who decide to reintroduce meat into their diet.

Will you lose weight?

Likely. Research shows vegetarians tend to eat fewer calories, weigh less and have a lower body mass index (a measure of body fat) than their meat-eating peers. If you emphasize the plant-based component of this diet – eating lots of fruits, veggies and whole grains – you’ll likely feel full on fewer calories than you’re accustomed to. With that “calorie deficit” and a little physical activity, you’re bound to shed pounds. How quickly and whether you keep them off is up to you.

How easy is it to follow?

Very. Jackson Blatner stresses that you don’t have to follow the diet exactly – it’s all about progress, not perfection. The book includes ample guidelines and even shopping lists.These resources take much of the hard work and planning out of the equation.