Title : The 4 benefits of flexitarian diet, including weight loss
link : The 4 benefits of flexitarian diet, including weight loss
The 4 benefits of flexitarian diet, including weight loss
Too often, diets are based on what can "t eating Veganism. no animal products at all vegetarianism. goodbye, meat and chicken fingers gluten. see you later, grains Paleo. not even look at that block of cheese. (See my video on Paleo vs vegetarian diets .)
so it's a bit of fresh air when instead of being super-restrictive diet adds little leeway to his life instead. Enter the world of flexitarians.
often described as vegetarians with benefits, flexitarians are people whose diet is mostly vegetarian, but sometimes includes meat, fish or poultry barnyard. ( 1 ) and while vegetarians and vegans Stickler sometimes consider flexitarianism a form of "cheating", the diet could be one of the best ways to reduce environmental impact and improve health. ?
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What is a flexitarian
flexitarians are just that - flexible. Instead of committing to a full-time plant-based diet flexitarians focus on eating mostly whole foods like fruits, vegetables, cereals and dairy products. (Still recommend, even for large health benefits, you go with cereal gluten or at least germinated grain , and the dairy industry or raw goat milk-based . milk)
the amount of meat flexitarians consume varies: Some might spend six days of eating meat-free and then enjoy a Sunday roast, while others might eat a small amount of meat about few days a week
Although it may seem strange to some people who grew up on a diet of meat and potatoes to start treating more meat as a garnish note that Americans are eating more meat what we used. In the 1950s, for example, the average American consumed 138.2 pounds of meat a year. That number rose to more than 195 pounds in 2000. ( 2 ).
For people who can not seem to commit to cutting or fish burgers completely, but want to improve their health or to reduce the environmental impact of eating meat and fish, flexitarianism offers a compromise. It also fits perfectly with what advocates of healthy eating and supply Michael Pollan as a guide to eating well ". Eating foods not too Mostly plants.".
However, it is becoming a flexitarian the right choice for you? Let's take a look.
The 4 Great Advantages of flexitarianism
1. You can make it work for your family
One of flexitarianism the biggest benefits is that there are no hard and fast rules. It is largely a change of mentality, thinking that meals require meat to be "complete" to one where the meat could be added from time to time. Instead of focusing on not eat meat, flexitarianism emphasizes more vegetables and fruits.
A focus on reducing meat and fish intake means families spend less overall on their budgets grocery store and meat of inferior quality. We know the dangers of cheap, factory-farmed meat : grain-fed meat full of antibiotics and resistant strains of bacteria and viruses. Farmed fish is not better :. That can cause inflammation in humans and have high levels of chemicals that cause cancer
Now, the average family (including my own!) Can not afford to buy the quality I grass-fed beef or salmon wild seven times a week. But it becomes much more budget-friendly and feasible to buy healthy meat at the local farmers market or butcher shop when you're shopping for just one or two meals with meat or as a side dish rather than the main one.
2. You're going to reap the benefits of animal products
After a flexitarian diet it means you'll enjoy the health benefits of a plant-based without skimping on the nutritional benefits offered animal products diet.
Five of my eight rich foods favorites natural proteins come from animals: cattle grass-fed, organic chicken, eggs, poultry, wild salmon and products raw milk. A vegetarian diet does not mean it is impossible to consume enough protein, but certainly becomes much more difficult.
By allowing small quantities of products of animal origin, nutritional quality of your diet, you can ensure that're get enough protein . And because protein improves muscle mass, it stabilizes blood sugar, maintains strong bones and slows aging, which must enough!
Be flexitarian also means that you can reap the benefits that come from eating wild fish. They are the best source for acids omega-3 fatty . These fatty acids are powers that do everything from protecting your heart for the prevention of cancer and improve brain health.
3. You will improve your health
A diet that is heavy in foods and limits of all flesh - while eliminating refined and processed [food - it has a wide range of health benefits. An article in The Permanente Journal by a team of doctors advocates flexitarian style diets as a way to improve health outcomes amid rising US healthcare costs. ( 3 )
"Research shows," they say, "that plant-based diets are profitable, low-risk interventions that can decrease the body mass index, blood pressure, HbA1c [glucose levels in blood] and cholesterol levels. "
are going to suggest that the amount of drugs that patients need to treat chronic disease can be reduced and flexitarianism is an option especially good for those suffering from high blood pressure, diabetes, cardiovascular disease or obesity. One of my favorite quotes of this article is when doctors point out that a flexitarian diet needs to be customized for each person: "A plant-based diet is not a program all-or-nothing but a way of life that adapts to each individual. "
And if you're looking to lose weight, change to a flexitarian diet could help shed pounds, too. One study found that meat eaters, vegetarians, semivegetarians (flexitarians) and vegetarian women, those who ate meat were more likely to be overweight - in fact, 40 percent were. ( 4 )
According to the study, "even if vegetarians consume some animal products, our results suggest that self-identified semivegetarian ... women have a lower risk of overweight and obesity to do omnivorous women. the advice to consume plant foods and eat fewer animal products can help people control their weight. "
4. You can reduce your environmental impact
can not be overstated: eat less meat does not affect the environment. When compared with plants, farm animals require much more food, water, land and energy to grow and further transport
Take, for example, this example by NPR of what it takes to make a hamburger room pound .: 6.7 pounds of grain and forage, 52.8 gallons of water for drinking and for irrigating forage crops, 74.5 square feet for grazing and growing feed and 1,036 BTUs of energy for fossil fuels feed production, enough to feed the microwave oven average of 18 minutes. And that's just a small hamburger. ( 5 )
Source: JL Capper, Journal of Animal Science, December 2011.
Producers Credit : Eliza Barclay, Jessica Stoller-Conrad; Designer: Kevin Uhrmacher / NPR
In fact, the food system is responsible for more than a quarter of all emissions of greenhouse gases - up to 80 percent is associated with livestock production. ( 6 ) But recent research led by scientists at the Martin Oxford School found that diets are adopted worldwide consisting of at least five servings of fruits and vegetables and half a serving of meat red a day would cut food- related emissions by 29 percent. ( 7 )
In addition, it moves to these guidelines could also prevent 5.1 million deaths per year by 2050. About half of the deaths were avoided due to reduced consumption red meat and reduced calorie, with fewer people become overweight or obese
While a change of this nature would be a massive global company, simply reduce our own consumption of meat -. and it has the ability to buy, reducing local transport costs - would benefit the. environment
How to become a flexitarian
If flexitarian diet is adopted sounds like the best choice for you and your family, it is very easy to start.
1. Eat more plant foods
Sounds obvious, right? However, only one in 10 Americans eat enough fruits and vegetables a day. ( 8 ) To ensure that you are getting all the nutrients these foods provide, try to incorporate vegetable juices like this Green Detox machine in your mornings. They are a great way to sneak in an extra portion or two of the vehicles with minimal effort. Homemade smoothies can also mix in fruits and vegetables.
meals can also pair with a simple salad that includes sweet fruits like mango with green leaves. Finely chopped vegetables are also wonderful when added to sauces. And when a mid-afternoon snack is needed to reach a piece of fruit with your favorite nut butter or sliced vegetables and hummus.
2. Eat less meat
Turn meat in seasoning your meals, or just limit to Sunday meal. Make one pound of beef grass-fed duration of 10 parts instead of four or cook in a giant pot where you make sure that the vegetables more than four times the amount of meat, for example.
3. Quality counts
Make sure that the meat we eat is of the highest quality: range chicken, cattle fed on grass, fish caught in the wild etc., and stay away from processed meats as salami, sausages and, yes, bacon. When buying animal products like meat or dairy products, buy the highest quality of its portfolio permits. Your body will appreciate smaller portions of animal products much more than large quantities of meat and lower milk quality
Meanwhile, a diet consisting of pasta, chips and fries definitely reduce your meat consumption -., and also let him feel terrible. In fact, there has been an increase in the number of so-called ultra processed foods , which surprisingly make up 60 percent of the average American diet now. They include dinner (yes, that includes pizza), all soft drinks (even diet!), Cakes and biscuits bought in the store, and much more frozen. Choose plant-based foods that are as close to their natural state as possible.
4. Get the right nutrients
If you want to cut the way back to the products of animal origin, there are some nutrients to ensure you get enough
vitamin B12 animal foods are the best sources of this vitamin, which maintains energy levels, maintains its marking healthily heart and can increase the state of spirit. If you are suffering from a deficiency of vitamin B12, I recommend taking a whole meal of B complex supplement or a multivitamin whole food based high quality
Iron :. As a nutrient that helps carry oxygen through the blood, getting enough iron is essential, especially for women, because women lose iron during their monthly menstrual cycle. healthy levels of iron also prevents anemia, maintain brain functions working smoothly and support the development and growth of the body.
foods like meat and fish is more absorbable than those found in plant sources. Spinach and beans have a high amount of iron and, if combined with a meal that is naturally high in vitamin C, are better absorbed.
Final Thought
If you are looking for a diet that will improve your health, fit the budget of your family and make a difference for the environment environment, going flexitarian could be the answer.
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