What to Know Before Trying the Flexitarian Diet

While few of us are full-blown vegans or vegetarians, more than 1 in 3 people identify as “flexitarian,” according to a最近的报告from market research firm Packaged Facts.

“顾名思义，柔韧性饮食本质上是一种灵活的素食，”以植物为中心的注册营养师，作者，“植物前溶液。”

弹性主义正在上升，但是它可以帮助您更健康或减肥吗？我们要求植物前的注册营养师分解有关此饮食计划所需的所有信息，然后再尝试一下。这是要知道的九件事：

“Flexitarianism is a great option for people who are tired of all of the rules of dieting, and just want to adopt an eating pattern that promotes their health while giving them freedom with their food choices,” says凯瑟琳·约翰斯顿，RD，一位以植物为基础的营养师，练习灵活性。

The goal of a flexitarian lifestyle is not to cut out meat and animal products entirely but to gradually reduce them by eating more fruits, vegetables and plant-based proteins like beans, legumes, tofu, quinoa and nuts.

您还想限制您对鱼类的摄入量以及添加的糖或精制碳水化合物（想想：包装的小吃和垃圾食品），克利夫兰诊所。

What counts as “flexitarian”can vary quite a bitfrom person to person, and the majority of studies on the potential health benefits of a plant-based diet have been on people who are strictly vegan or vegetarian. But since it’s meant to be primarily plant-based, experts believe it may yield similar results, says Martin.

研究显示遵循素食或纯素食的人的体重往往较小，体重指数（BMI）低于那些没有的人。而且，您的饮食越多，您就越有可能减少植物的饮食2017年减肥试验评论。您可以感谢大多数低热量的高纤维性质植物性食品马丁说，为此feed good gut bacteriato support a healthy metabolism and充满你没有填补你。

一些研究also show people who follow vegetarian and semi-vegetarian diets are less likely to develop diabetes compared to non-vegetarians. “It makes intuitive sense since plant-based foods are higher infiber, which is known to help improve blood sugar levels,” says Martin. “Plus, being at a healthy weight can lower your risk of Type 2 diabetes.”

基于植物的饮食与lower blood pressure和胆固醇水平plus a40% lower risk of heart disease, says Martin. This is likely thanks to health-protective antioxidants, fiber and a shift away from unhealthy saturated fats found in red meats to healthier unsaturated fats like those found in olive oil, avocados and nuts.

“Although the flexitarian diet is much easier to follow than more restrictive plant-based diets like full vegetarian and vegan diets, reducing meat intake in any capacity may be difficult for some, especially those following a high-protein diet like athletes and bodybuilders,” says Martin. However, you can hit your muscle-building goals with high-protein vegetarian meals and a food logging app likemyfitnesspal。

Drastically cutting back on meat could lead tonutritional deficienciessince animal products are some of the best sources for a handful of nutrients like vitamin B12, iron, calcium, zinc and omega-3 fatty acids, says Martin. But that’s where the flexible side of flexitarianism comes in handy. Along with eating meat, seafood and poultry from time to time, you can meet your needs by tracking your微量营养素的摄入量并提高基于植物的关键营养素来源，例如绿叶蔬菜钙plus nuts and legumes forzinc。If necessary, you could also add supplements to your diet with the guidance of a healthcare provider.

“Beans, legumes, whole grains and vegetables are much more affordable than meat, which can be beneficial for your grocery budget,” says Johnston. Case in point: A vegetarian diet could save you $750 a year, according to a 2015 study published in theJournal of Hunger & Environmental Nutrition。Swapping beef for black beans or chickpea stew for chicken curry every once in a while could create room in your budget for other things like new kitchen tools or a dinner out.

Plenty of not-so-healthy foods are technically vegetarian including high-calorie cookies and cakes as well as high-salt frozen dinners and fake meats. “As you eat less meat and animal products, try to replace these foods with minimally processed and whole foods as much as possible,” says Johnston. While the flexitarian diet is meant to be flexible, the healthier options you choose, the greater the payoff.

马丁说：“柔韧性或植物前的饮食是一种最好的世界饮食方法：您会获得增加植物摄入量的健康益处，而且您仍然可以在这里和那里享受汉堡，而无需内gui。”为了使灵活的生活方式适合您，请开始缓慢，并在通常的饮食中寻找可以轻松进行诸如燕麦片的早餐之类的更改，午餐烤蔬菜三明治或晚餐的豆类辣椒。旨在每周测试1-2种新的植物前食谱（思考：无肉星期一），然后从那里开始工作。狗万买球网址

准备采取下一步行动？解锁MyFitnessPal Premium从注册营养师那里访问定制目标设置，快速食谱和指导计划。狗万买球网址高级用户达到减肥目标的可能性高65％！万博彩票下载安卓狗万体育买球