Average Weight Loss: Varies. The premises is that vegetarians tend to fill up on plant-based foods which are more filling so people tend to eat fewer calories overall which results in weight loss. Following the 1,500 calorie per day plan, you may lose 1-2 lbs. per week.
Type of Diet: Mostly vegetarian, balanced meals. Promotes a diet of vegetables, fruits, and grains.
This diet may be unsafe for certain individuals due to soy.*
About The Diet
Flexitarian is a combination of two words: Flexible and vegetarian. This diet allows you to be a vegetarian most of the time, but lets you have some animal protein if the urge strikes. Hardcore vegans and vegetarians may take offense to this term, arguing that you are either you are a vegetarian or not, which, in general sounds logical, but does an occasional burger mean you can no longer claim a vegetarian lifestyle?
If you are on a low-carb diet and have a candy bar — you just went off the plan. Does that mean you can no longer truthfully state you are on a low-carb diet? Flexitarian may sound like a sell-out term, but it suits many people who are completely vegetarian most of the time, but not all the time.
This plan does not remove food from your table, but instead focuses on filling up from five food groups:
1. Meat replacements: These include tofu, seeds, nuts, beans, lentils, peas, and eggs (which vegetarians do eat — but vegans do not.)
2. Whole grains
3. Fruits and vegetables
4. Sugar and spice (yes, sugar on this diet)
5. Dairy products
You get three meals a day and snacks and this 3-4-5 plan.
One of the premises for weight loss with this diet is that vegetarians tend to fill up on plant-based foods which are more filling so people tend to eat fewer calories overall which typically results in at least some weight loss.
- Breakfast: 300 calories
- Lunch: 400 calories:
- Dinner: 500 calories
- Snacks: Twice a day at 150 per snack
In total, this diet helps facilitate weight-loss at about 1,500 calories per day. If you are active, you can eat a bit more; if you are sedentary you may need to cut back on total calories.
If you are not big on meat, this could be a good match for you because it focuses on eating balanced meals with lots and lots of fruits and vegetables.
You can also follow this plan as a strict vegetarian.
* Health Concerns
The overall diet is balanced and healthy, however, anyone giving up meat needs to learn how to properly replace animal proteins with nutrients from other sources. You may need a registered dietitian to help you map out a specific plan for you. Soy can exacerbate some hormonal problems in both men and women, particular in women who have polycystic ovarian syndrome. Soy may also not be suitable for people with pre-diabetes. As is the case with all drastic changes in your diet, it is always wise to check with your doctor before staring a new restrictive diet of any kind.
** Provided for information only. This is not an ad but an excerpt from Amazon.com so you can read more about this book. **
The Flexitarian Diet
By Dawn Jackson Blatner
Introducing the flexible way to eat healthy, slim down, and feel great! “Flexitarianism” is the hot new term for healthy dieting that minimizes meat without excluding it altogether. This ingenious plan from a high-profile nutritionist shows you how to use “flexfoods” to get the necessary protein and nutrients–with just a little meat for those who crave it. As the name implies, itâ€™s all about flexibility, giving you a range of options: flexible meal plans, meat-substitute recipes, and weight loss tips. Plus: itâ€™s a great way to introduce the benefits of vegetarianism into your family’s lifestyle.