Just when you think you have read about all forms of diet and dietary components, another wellness option comes up. In modern times, you cannot help but wonder what these diets are for and how do these work! If you are wondering about the new term 'Flexitarian,' we are here to present a detailed amount of information on this nutrition term.

1. 1
The Flexitarian Diet
A Detailed Beginner’s Guide
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2. 2
Table of Contents
Introduction.......................................................................................................................... 3
What is Flexitarian Diet? ....................................................................................................... 4
Defining Diet and Components of Flexitarian Diet ............................................................. 4
What Are Flex Effects? ...................................................................................................... 6
Importance of Flexitarian Diet........................................................................................... 7
Effects of Flexitarian Diet ...................................................................................................... 9
1. Weight Loss................................................................................................................... 9
2. Heart Disease.............................................................................................................. 10
3. Diabetes...................................................................................................................... 10
4. Cancer......................................................................................................................... 11
5. Increased Immunity..................................................................................................... 11
6. Affordability................................................................................................................ 12
7. Additional Benefits...................................................................................................... 12
The Five-Step Flexitarian Diet.............................................................................................. 14
The Five-Dimensional Plan .............................................................................................. 14
Setting the Vision............................................................................................................ 16
Calculating the Flexitarian Score...................................................................................... 17
Five Groups of Flex Foods ................................................................................................... 18
1. Fruits and Vegetables.................................................................................................. 19
2. Meat and Protein ........................................................................................................ 20
3. Dairy Items.................................................................................................................. 20
4. Grains and Fiber.......................................................................................................... 21
5. Spices, Salt and Sugar.................................................................................................. 22
Fitness Factors of Flexitarian Diet........................................................................................ 24
Physical Workout............................................................................................................ 24
Start-up Techniques........................................................................................................ 25
Motivational Maintenance.............................................................................................. 26
Limiting Exercise Barriers ................................................................................................ 27
Is Flexitarian Diet Healthy or Risky Eating Pattern ............................................................... 28
Sample Meal Plan ............................................................................................................... 30
Some Tips to Make the Most Out of Flexitarian Diet........................................................ 34
Conclusion ...................................................................................................................... 36

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Introduction
Just when you think you have read about all forms of diet and dietary components, another
wellness option comes up. In modern times, you cannot help but wonder what these diets
are for and how do these work! If you are wondering about the new term 'Flexitarian,' we
are here to present a detailed amount of information on this nutrition term.
This review will explain to you what exactly does the term means, what it can do for your
health and wellbeing, and more.
Continue reading!

4. 4
Chapter 1
What is Flexitarian Diet?
Defining Diet and Components of The Flexitarian Diet
Diet plays an important function in the human body. It provides significant nutrients and
energy components. Moreover, it also supports the cells and tissues that are performing
vital functions.
You may have already read about different diets that are healthier and better for your body.
There are hundreds of options available such as the Paleo diet, keto diet, detox diet, and
raw food diet. But finding the ultimate solution is essential.
The Jackson Blatner flexitarian diet is a way of eating, which involves plant-based foods. It
does allow meat and dairy products, but in moderation, as compared to other diets. The
term flexitarian comes from the combination of two phrases flexible and vegetarian.
One of the most popular dieticians, Dawn Jackson, introduced the flexitarian diet. The
purpose was to support people in getting advantages from the simplest food components.

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The flexitarian diet plan is the third-best diet for disease prevention. For long term health, it
is the second-best option available. Surprisingly, the diet is also highlighted as the easiest
one to follow.
Vegetarians mostly reduce or limit the use of meat and sometimes other animal foods. On
the other hand, vegans completely stop meat consumption, including fish, eggs, milk, and all
animal foods. People following the flexitarian diet are not vegans or vegetarians. Because
they consume animal food products, they are somewhat in the middle.
The flexitarian diet plan does not follow a particular set of rules or regulations. There are no
recommended calorie and macro-nutrient consumption either. It is more about changing
lifestyles in a complete and wholesome manner.
It is dependent on the following components:
 eating increased amounts of vegetables, fruits, whole grains, and legumes
 focusing on plant-based proteins
 being flexible while selecting food products
 Incorporation of meat and animal products in an alternative manner
 Consuming less processed food items and more natural types of foods
 Restricting or eliminating sweetened and sugar-related food products from the
diet
The flexitarian diet recipes are quite basic. It focuses on what to include in the diet, instead
of limiting the intake. Due to this reason, it is a popular choice for many modern individuals
wanting to lose weight.
The innovator of this diet has mentioned how to start eating proportional meals. Following
the flex effect and other recommendations from the book, you can find options that work
for you the best.
Overall, the purpose is to re-shape the way your body processes nutritive components. The
flex effect will further elaborate on how the diet actually works!

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What Are Flex Effects?
As the name implies, the diet is very simple, but there are some rules about how much meat
you can add.
According to the explanations from the book, dieters who are new to the flexitarian diet
should take beginner steps. The beginner flexitarian diet recipes refrain from meat
consumption twice a week. For the remaining five days, the amount of meat consumed
should not exceed beyond 26 ounces (oz.) in total.
For your reference, a card-deck chicken portion or steak is approximately 3 ounces. On the
contrary, a meat portion with the thickness and size of your hand measures in at about 4 to
6 ounces.
The next level, which is the advanced flexitarian diet, limits meat consumption more. It
suggests that people should follow a plant-based diet four to five days a week. The amount
of meat allowed for this duration is only 18 ounces total for the remaining days.
The final level, advanced flexitarian diet recipes, reduce the consumption of meat even
more. Dieters have to consume fruits and vegetables for six days but only have 9 ounces of
meat for the rest of the days.
If you are considering the amount of meat which an individual should take per week, using
the following ratios will be effective:
 Beginner level: 6 to 8 meat-free meals out of 21 meals every week
 Advanced level: 9 to 14 meat-free meals out of 21 meals every week
 Expert level: 15 or more meat-free meals out of 21 meals every week
These steps and measurements, planned out by Blatner, are quite unique. This is the reason
why the flexitarian diet reviews stand out from other meat-inclusive diets. Although an
individual on a flexitarian diet prefers vegetables, being an omnivore, they still eat as much
meat as they want. There is no concept of making the major portions of their meals strictly
vegetable-based.
It is also significant to note that you can follow Jackson Blatner flexitarian diet routine at
your own pace. You do not have to go meat-free right away or bring in imbalanced amounts

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of fruits and legumes. Gradually changing the lifestyle and designating food products will be
more beneficial.
Importance of Flexitarian Diet
Due to the fact that the flexitarian diet plan involves a group of food components instead of
restricting, it is a popular choice for many. People who want to lose weight in a healthy
manner can easily opt for it without worrying about the consequences.
The flexitarian diet reviews are always positive because it is a less strict version of a vegan
or vegetarian diet. As long as you are not consuming anything unhealthy or damaging,
cutting out meat can be constructive. You will most likely be filling your body with
phytonutrients and antioxidants. These have multiple significant functions in the body, such
as prevention from heart diseases, stroke, diabetes type 2, and particular types of cancers.
By following the low carb flexitarian diet, you are adding five different food groups into
your eating routine. You are not taking anything away essentially. A proper five-week diet
plan gives breakfast, dinner, snack, and lunch recipes through which you can gain energy.
You can follow the plan as it is, or shift recipes from multiple sources to meet your
requirements.
There is a rule involved with the process of food consumption if you really want to see
positive results; three-four-five. Breakfast food selections should be about 300 calories;
lunch should be 400, and dinner should be 500 calories. If you are taking snacks twice a day,
they should be about 150 calories each. This comes up to a daily intake of 1500 calories. This
division of calories provides a suitable amount of energy for metabolism. You will not feel
lethargic or tired. You will also be able to perform any form of workout or moderate physical
activity if you are trying to lose weight.
The low carb flexitarian diet works well with people of different activity level, gender,
weight, and height. You can make changes along the way, but the meal plan will still have
fewer calories. If you stress the plant-based aspect of this diet, eating a variety of
vegetables, grains, and fruits will fulfill your appetite. It will also make you feel full on fewer
carbs and fats contrary to what you may be accustomed to.

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According to the information provided in the nutrition magazines and journals, vegetarians
weigh 15% less than non-vegetarians. This information is present in a review of 87 previous
types of research, printed in Nutrition Reviews in 2006. The rate of obesity in flexitarian
dieters is considerably low as well (about 0-6%), according to the research authors.
Studies and reviews continue to build on the evidence that is present on the low carb
flexitarian diet. In another research, information from 25 different papers was present.
These were published between 2000 and 2016 for the purpose of highlighting a semi-
vegetarian diet. The analysis included randomized controlled trials, epidemiological studies,
and clinical trials, and half of them were dedicated to body weight. The findings, published
in 2017, indicated that the body mass index of all participants following a non-vegetarian
diet was the highest.
The Jackson Blatner flexitarian diet is quite feasible to follow. The author mentions that you
do not have to gain perfection; you just have to follow the regime perfectly.
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Chapter 2
Effects of Flexitarian Diet
Consuming a flexitarian diet may have multiple health benefits and advantages. However,
since there are no proper rules and regulations, it is difficult to determine the actual
application. For a normal individual, it can be challenging to know how and why the
mentioned benefits of other plant-based diets integrate with the flexitarian diet.
Still, research regarding vegetarian and vegan diets is still supportive in highlighting major
positive points of taking semi-vegetarian dietary products.
It seems essential and important to consume vegetables, fruits, legumes, and grains with a
limited number of processed foods. However, decreasing meat components can bring
refined outcomes to your personality. If you are decreasing the sugar and salt content from
your diet, the flexitarian advantages will improvise even more.
1. Weight Loss
The Jackson Blatner flexitarian diet is responsible for shedding off pounds. It may also be
effective for decreasing your waistline.

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The reason why you can lose a lot of weight with this diet routine is because your calorie
intake is limited. You will not be taking any processed foods and consuming more plant-
based products, which may cause additional weight loss.
According to the information provided in studies of more than 1200 people, any form of
vegetable diet is optimal enough. People who ate a vegetable-linked diet for more than 15
weeks lost 2 kg (4.5 pounds) more as compared to those who followed mixed diets.
Since the flexitarian diet is more like a vegetarian diet as compared to the vegan diet, it can
help with permanent weight loss. With an estimated water consumption and workout
routine, you can derive useful benefits of complete vegetarian plans.
2. Heart Disease
Food components that are rich in healthy fats and fiber are better for the health of the
cardiovascular system. According to research outlining 45,000 adults for 11 years,
vegetarians are 32% less likely to go through a heart abnormality, as compared to non-
vegetarians.
This is possible because of the fact that vegetable-based regimes are rich in vitamins and
fibrous constituents. These also contain antioxidants that may increase the good cholesterol
level and amount of antioxidants present in the blood.
According to the review of 32 kinds of research on the effect of vegetarian diets on blood
pressure, vegetarians had a balanced value of blood pressure. The systolic value was
sometimes lower than the individuals who consumed meat products.
Since these studies exclusively involved vegetarian diets, it is feasible to mention that the
flexitarian diet plan would have similar outcomes on the blood pressure and risk of heart
disease.
3. Diabetes
Diabetes type 1 and 2 are considered to be detrimental and life-threatening across the
globe. The condition is a global health pandemic. Consuming a balanced, healthy diet,
particularly the one which is plant-based, can manage and prevent this disease.

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In most of the cases, plant-based diet recipes and routines help with weight loss and contain
multiple elements that are high in fiber. Individuals consuming plants and herbs do not take
unhealthy fats and unnecessary sugar. This decreased amount of sugar in the body
automatically reduces the risk of diabetes.
According to research involving 60,000 participants, the occurrence of diabetes type 2 was
1.5% lower in flexitarians or semi-vegetarians as compared to the people who followed the
vegan diet.
Additional research has highlighted that people with diabetes type 2 who consumed
vegetable-based foods had a lower value of hemoglobin A1c as compared to those who
consumed meat-based foods.
4. Cancer
The flexitarian diet recipes include vegetables, fruits, seeds, nuts, legumes, and whole
grains, which are packed with nutrients and antioxidants. Antioxidants are active elements
that bring about prevention from all types of cancers.
According to the information in different studies, vegetable-based diets have a positive
impact. They work particularly well for decreasing the prevalence of all types of cancers. The
flexitarian diet is particularly useful for colo-rectal cancer.
Another 7-year research on patients of colo-rectal cancer patients found positive evidence
of the diet. It mentioned that semi-vegetarians were less prone to get this type of cancer, as
compared to non-vegetarians. For this reason, the incorporation of vegetables, fruits, and
similar substances may serve as a preventive factor.
5. Increased Immunity
One of the most important aspects of flexitarian diet recipes is that you will take more
nutrient-rich food products. Food products that contain a little bit of everything for a
relatively smaller amount of calories increase the production of white blood cells. These
structures are vital to fighting off common colds and other diseases.
Studies have established that the flexitarian diet recipes have an additional amount of
vitamin C and lower amounts of fats. Consuming a low-fat diet can also be supportive and

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help strengthen defensive systems of the body. Studies also mention that an excess amount
of fat may damage the function of white blood cells.
The flexitarian diet plan maintains a normal weight, which can increase immunity. Obesity
and malnutrition have positive links with diseases such as pneumonia and influenza.
Following the flexitarian diet plan will save you from these troubles, without adding extra
calories for your metabolism.
6. Affordability
Although there is variation in the amount of money people spend on food products,
flexitarian recipes do not have any special ingredients. The organic and all-natural
components are easy to find and relatively cheaper.
If you prepare most of your meals with meat, it is a possibility that you will end up saving
money. You will have to prepare the recipes using vegetables, grains, and low amounts of
fats, which are cost-effective.
Several studies have backed up the estimations too. They have indicated that the flexitarian
diet can save up to $750 every year on food. Being a flexitarian, your savings will not be as
much as any other diets. But you will still manage on a budget.
7. Additional Benefits
The flexitarian diet can be positive and beneficial for the environment as well. Decreasing
meat consumption can significantly assist with the conservation of natural resources. By
reducing the greenhouse effect and carbon emissions, this diet plan can have essential
support for the surroundings. It can also preserve land and water that is being cut down for
globalization in the present world.
A study review on the sustainability of vegetable-based diets found multiple advantages of
the Jackson Blatner flexitarian diet. It mentioned that shifting from the conventional
western diet to a flexitarian routine, where meat portions are limited, could possibly
decrease harmful emissions by 7%.
Following the flexitarian diet plan will also ensure that more land is reserved for the growth
of vegetables and fruits for humans. Presently, the land is devoted as feed for livestock,

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which can change for good. Growing plants ask for a limited number of resources as
compared to raising animals for nutrition purposes. As a matter of fact, growing plant
protein utilizes noticeably less energy as compared to producing animal protein.

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Chapter 3
The Five-Step Flexitarian Diet
The Five-Dimensional Plan
If you are trying to get on the flexitarian diet, you will need to make sure that you know all
the basics. Since this diet is more of a lifestyle than an eating regime, you will have to take it
slow and gradually alter elements. Here is how you can start making the change.
1. Changing Mindset
It is quite obvious for you to know that vegetable-based meals will not taste like bacon or
beef. You will have to tone down your expectations when trying out altered food elements.
This does not mean that there are no plant-based meat substitutes available to use. You will
have to do some research and watch recipes on YouTube to find something as per your
liking.
Getting on the flexitarian diet plan will be much easier if you do not compare the taste of
meat with other simple foods! You will have to remind yourself that you are changing your
choices. You can even think of it as taking a vacation. Pretend you are in a foreign country
and trying out things you have never even heard of!
2. Divert from Protein

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Most of the flexitarian diet reviews are full of questions and queries. People ask questions
like ‘how do you consume protein?’ or ‘which foods should I eat that taste like meat?’ It is
essential for you to know that meat is nothing but an addiction. You can easily find foods
that have protein in them. If you take these healthy things in combination at least five days
a week, you will be just fine!
There is a list of soy products that contain protein, such as tofu, soy milk, and edamame.
You can also take beans and lentils in sufficient amounts to have more energy for workout
sessions.
If you like rice and quinoa, you can whip up some desserts combining them with fruits such
as cherries, strawberries, and raspberries. Vegetables such as spinach, broccoli, and Brussels
sprouts all have proteins, which can be a positive addition.
3. Taking Smaller Steps
Most of the time, when people start following the flexitarian diet recipes, they buy exotic
ingredients from day one. This is where they are mistaken. You do not need to get
expensive things! Start with simple transformations, then move your way up to organic and
completely organic ingredients.
For example, you can start by changing cow's milk with almond or soy milk. You can also try
using the vegetable broth for flavor in curries and sauces instead of using chicken broth.
4. Scheduling Recipes
Starting a flexitarian diet will be difficult if you consume meat five days a week. It takes a lot
of time for dieters to come up with a collection of plant-based recipes.
If you are looking for some delicious suggestions, start by making a vegan chili on Mondays
and meat-free vegetable soup for Tuesdays. You can follow the routine by making vegan
pasta, broth-based curry, and light sandwiches for the rest of the week.
The key with this step is to keep your pace consistent instead of skipping the routine. In
multiple recipes, you can skip the dairy products to keep it simple and tasteful at the same
time.

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5. Making Your Own Rules
There are different unique and surprising elements that you will notice with the flexitarian
diet plan. Like it or not, many recipes have tofu in them! If you do not want to try it out, you
can use beans and rice for some time.
Tofu is a product that comes from bean curd, and it may take you a while to get familiar
with the taste. In the meantime, continue with what you like and make your own rules.
Instead of consuming tasteless products, go for sautéed vegetables and more traditional
guidelines.
Setting the Vision
Whether you are going for the flexitarian diet for weight loss or a general change of routine,
you have set a vision. There are several ways to come up with long-term goals that are both
inspirational and realistic. But setting a goal for the future can provide the right kind of
motivation.
Firstly, ask yourself a fundamental question. Do I really need to follow this diet? A lot of
people feel like their diet routine should be different, but they do not follow through. It is
common to have unrealistic thinking of what the flexitarian diet may bring. You need to
check some important points to determine whether the flexitarian routine is the right
option. You are a good candidate if you have the following measurements:
 Body mass index of a value greater than 25
 Waist circumference measurement value greater than 35 inches for women and 40
inches for men.
 A higher waist to hip ratio for both men and women
The key to set the weight loss vision is to follow the parameters. You have to be specific
about your purpose by mentioning some numbers and information. You also have to keep
track of the progress by measuring the weight loss, body-mass index, or general exercise
performance.

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Before starting different flexitarian recipes, you need to figure out if you have the time and
resources to start with it. You also need a considerable amount of dedication to reach your
goal.
The main thing to remember is that change takes time, and it is okay to feel confused and
overwhelmed! You have to begin by setting short-term milestones to stay on the right track.
Calculating the Flexitarian Score
Once you have made up your mind on following the flexitarian diet, you will need some
authentic stats. You will need some appropriate techniques and methods to keep your plan
going. It is important to note that consistent weight loss comes with a flexitarian diet. But,
the progress is slow, and the pace is gradual.
It can be helpful to estimate how many calories your body requires in a day. Using a weight
loss calculator can be extremely effective and helpful in achieving your goals. The calculator
uses your gender, age, height, current weight, and level of physical activity to give you the
flexitarian score. You can add your goal weight to see if you can complete the rules and
guidelines of the diet plan.
You can also calculate how many calories your body requires to carry out important tasks of
the day by calculating your resting metabolic rate (RMR). Once you have a suitable ratio,
you can apply it to your total daily energy expenditure. You can also consult a nutritionist or
get it done in a lab setting.

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Chapter 4
Five Groups of Flex Foods
The basic idea of eating healthy is to include a variety of dietary products from the main
food groups. These food groups are combined because they have the same ratios of the
fundamental nutrients needed by the body. For example, the essential nutritive
components of yogurt, milk, and cheese food group include protein, calcium, and
carbohydrates. On the other hand, the fruit group is valuable for vitamin consumption,
particularly vitamin C.
In order to have a sufficient amount of energy and fulfill the health requirements, you need
to take a variety of food products daily. As per the recommended quantities, it is not
necessary to follow each group at every meal. In some cases, you can combine the food
groups or leave some out.
Let’s get into the important five food groups which the flexitarian diet plan follows. You will
discover the unbelievable variability and the abundance of selection there is when taking
foods from these groups.

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1. Fruits and Vegetables
When you are following the flexitarian diet, try taking at least five portions of vegetables
and fruits daily. They have essential minerals and vitamins, which will not only keep your
energy levels up to the mark but also prevent diseases. Fruits and vegetables can be altered
between breakfast and lunch. With the flexitarian diet components, they will keep the
cholesterol level low and improve digestion significantly.
Fruits and vegetables have low-fat content, so they are great to start off with the diet. You
can make a bowl of chopped bananas, apples, pears, and grapes for breakfast and still feel
full without adding calories. You can also enjoy these treats as a mid-night or mid-morning
snack.
If you are wondering what counts as a meal for fruits and vegetables, here are some suitable
options:
 Two plums or fruits of similar size
 One apple, banana, orange, or pear with any other fruit of a similar size
 Half a portion of avocado or grapefruit
 Three stacked tablespoons of vegetables

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 Three stacked tablespoons of stewed fruit or salad
 A dessert bowl of cherries with other smaller fruits
 200ml of fruit smoothie or juice
2. Meat and Protein
Before starting the flexitarian diet, you should know that this food group has the least
importance in the regime. However, generally, this group has an important position as being the
critical component of the meals, lifestyle, and culture. A wide variety of food products are present in
the flexitarian diet recipes from this group. This includes all sorts of lean meat and poultry, eggs,
tofu, fish, seeds and nuts, and beans/legumes.
Conventionally, the foods from this food group are responsible for providing the most amount of
energy because of the protein content. People do not seem to have any trouble accessing or cooking
them also. But, considering the guidelines of the flexitarian diet, a moderate amount has to be
present in the routine. You just need to have enough to you can get a group of essential nutrients
such as zinc, iron, iodine, essential fatty acids, and vitamins, particularly B12.
You can consume red meats and lean poultry portions on weekends or just one day a week,
depending on the stage of the flexitarian diet plan you are on. Iron is an extremely critical
component for infants and teenagers, including menstruating and pregnant women. For this reason,
you need to ensure that your meals have a balanced proportion of everything.
The zinc and iron present in animal foods are more feasibly digested in the body as compared to
other plant-based products such as seeds, legumes/beans, and nuts. Still, you should take some
vitamin C in your meal plans. This way, your body will have a sufficient amount of vitamin C, which is
necessary for the absorption of iron.
When you are on the advanced stage of the flexitarian diet, you can use legumes and beans as a
source of protein. Legumes have the same nutrient composition as poultry, lean meats, eggs, and
fish. It is due to this reason that they fall under this category of food products. They are essential in
all vegan, vegetarian, and semi-vegetarian diets as the flexitarian diet.
3. Dairy Items
Being on the flexitarian diet, you will need all the energy you can. Because you will be consuming a
limited amount of protein through meat products, you can take reduced or low-fat milk, cheese, and
yogurt selections. Most of the people on a flexitarian diet recommend limited consumption of milk

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products or alternatives, but still in varieties. Following this routine, you can select particular calories
and fulfill the saturated fat amount of the diet.
It is important to know that reduced-fat kinds of milk products are not suitable in combination with
work out sessions. You will need an ample amount of energy for lifting weights, and taking fresh and
complete food products is necessary.
There are multiple kinds of yogurt and milk products available in the market. Some examples of the
products which you can take on a daily basis are:
 All types of milk including reduced fat or full cream milk, powdered milk, long-life milk,
flavored and plain kinds of milk, beverages made from soy, and evaporated milk
 All forms of yogurts including full cream or reduced-fat types or some flavored and plain soy
yogurt
 All types of hard cheeses, either full fat or reduced, for instance, Gouda Soy cheese, Edam,
Red Leicester, etc.
Most of these products can be used on the flexitarian diet. Still, it is a general rule to keep the
quantities limited, so there are more fruits and vegetables on the menu.
4. Grains and Fiber
Most people eat less than half of the suggested quantity of wholegrain foods. There is an
immense quantity of refined grain present in the diet (cereal-based food), which is
damaging and rather harmful for the body. Grains are foods that come mostly from oats,
wheat, rye, rice, millet, quinoa, and barley. You can eat these products as a whole or cooked
as per the flexitarian recipe requirements. You can also turn them into a variety of cereal
foods such as noodles, bread, pasta, or form ready-to-eat breakfast items.
Grains are majorly four important categories of foods. These are:
 Pieces of bread- wholegrain, whole-meal, rye, pita, focaccia, damper, or crisp-breads
 Breakfast cereals- muesli, ready to eat store products, high fiber oats, whole-wheat
biscuits, or porridge
 Pure grains- corn, barley, rice, buckwheat, spelt, polenta, rye, sorghum, semolina, or
quinoa

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 Additional products such as muffins, pasta, rice cakes, crumpets, bulgur, flour, and
popcorn
Being on the flexitarian diet plan, you will need an ample amount of fibers in your diet,
which this nutrient component will sufficiently provide. Wholegrain cereals have more
vitamins, fiber, antioxidants, and minerals as compared to refined cereal foods. For this
reason, several nutritionists recommend taking these when you are on the flexitarian diet.
Wholegrain foods are specifically essential to get adequate amounts of zinc and iron.
Speaking nutritionally, whole-meal foods, and wholegrain food products are quite similar.
When you are starting the flexitarian diet, try to take at least 4 to 6 serves of grains on a
daily basis is essential. Although the mentioned amount for adults and children depends on
age and gender, these dietary components should not be ignored.
It is vital that you check the labels and ingredients before getting a particular form of the
wholegrain product. You can also buy higher fiber foods that come from a combination of
white and wholegrain flour.
5. Spices, Salt and Sugar
Many diet-related issues across the globe are because by poor diet routines and bad eating
habits. Too many people take higher amounts of sugar and salt in their diet besides alcohol
and saturated fats. It is important to realize that cutting down even smaller quantities of
these can make you healthier.
Most people who have provided flexitarian diet reviews have an important reason to
change their lifestyle. They want to live a healthier life and decrease the risk of ailments.
Some important ones include cardiovascular disease, diabetes type 2, chronic kidney
diseases, and major types of cancers. Consuming foods that are high in added salt, sugars,
spices, and even alcohol should be discretionary. You should always try to avoid them as
much as possible. These food components are low in fiber content and essential nutritive
components such as minerals and vitamins.
While you are on the flexitarian diet, taking these foods on important events and occasions
will be optimal. On a normal day, you should cook your food with a minimum amount of
salt, sugar, or spices.

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In short, there are multiple food components you have to include in your flexitarian diet.
You can use different resources to plan your meals such as books and publications which
talk about the food groups. You can also read articles that assess popular claims about
health and food guidelines and work out what is the best solution.
Unlike other diets that have multiple lists of food products that you cannot eat, the
flexitarian die provides multiple options. You can decide what you can eat with a focus on
wholesome products with a higher nutritive value.

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Chapter 5
Fitness Factors of Flexitarian Diet
Physical Workout
Once you decide to get on the flexitarian diet, you should know that you are changing
everything about your general routine. This includes eating the right kinds of foods as fuel
for your body and physical workout to keep the engine running. You have to plan your
proportions and quality of food products, drink the right forms of fluids at the right time.
For the first week of dietary change, you should stick to a brisk walk or light jogging. Do not
overwhelm yourself with a lot of things at once. After a particular time period, start with a
consistent physical workout routine, which works well with your schedule and body type.
Here are some exercises you can perform for ultimate fitness. You can combine them in a
weekly routine for better and powerful results to stay fit and in shape for the rest of your
life.

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1. Lunges
Finding your balance is one of
the essential components of a
suitable workout routine. You
can do so by performing lunges.
This exercise not only promotes
constructive movement but also
promotes strength and power in your body. If you have wanted to lose weight from legs and
buttocks, lunges will do so in a timely manner.
2. Push-ups
This exercise is the one which you have probably read about a hundred times about now!
Push-ups are one of the most fundamental, essential, yet effectual types of workout in
which you can exert your muscles and ligaments. You need to use multiple muscles to
perform them, which is why to start with a set of 10 initially.
If you do not think you can perform a standard push-up with proper posture, go down to an
alternative position with your knees. You will still burn the excess fats and calories from this
exercise.
3. Squats
You can perform squats if you want to increase your core and lower body strength. This
form of workout increases the level of flexibility in your hips and lower back. Squats involve
some of the largest muscles in the body, and the amount of calories is significantly high.
You can complete three sets of 20 repeats in a go after consuming a recipe from the
flexitarian diet.
Start-up Techniques
Being on the flexitarian diet plan, you can decrease by about 20% of your body fat by
following some simple start-up techniques.
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A lot of people want to lose weight right away, so they cut down their food completely and
workout intensely. This process is effective for short-term weight loss. But if you want to get
healthier and have a fit physique, you should go for long-term strategies. This way, you will
not fall out after the first month of getting on the changed diet routine. You need to give
yourself time to make smaller and sustainable modifications.
When you consider a physical workout, don't start within a crazy, hard-working regime that
is challenging to follow. Instead, start off with simple exercises and look at the results after a
month. It is important for you to be mentally ready.
Cut your sugar intake in half. If you take some sort of liquid beverages, you will have to
reduce about 500 calories off your weekly consumption. It will take a minimal amount of
effort, but you will be free from an excessive amount of metabolites that your body has to
process. Say no to alcohol, processed juices, and fancy coffees!
Another activity that may seem challenging at first is getting a food scale. This may seem
quite advanced level but measuring out the food is one of the easiest ways of getting
desired results. Sometimes, it is quite shocking to see how many calories you eat in a single
serving. You should take food like 4-6oz of protein, 2 cups of vegetables, 1 cup of fruit, and 1
cup of cooked starch (in the form of bread, pasta, and rice).
Motivational Maintenance
Before and after getting on the Jackson Blatner flexitarian diet, you need to ensure that
you are dedicated enough. As we mentioned earlier, you do not need exotic food products
or fancy equipment to change your lifestyle. You don’t even need a gym membership to
achieve your goal.
In order to stay motivated, you should find foods that you thoroughly enjoy eating. This
way, you will stick with a plan and complete your fitness goals easily. In most cases, people
think of eating healthy as a chore-something that needs completion. It is true that clean
eating is a significant component, and it should not cause any form of stress.
Creating an interesting space around the house to cook meals and working out will provide
all the motivation you need. It is important to make room for vegetables and fruits in your

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refrigerator. You should also keep fresh herbs and spices in your pantry to make flavourful
sauces.
Plan your workouts around the day when you feel the most energized. If you are a night
owl, you can perform the physical workouts after taking dinner. If you rise up early in the
morning, there is nothing more promising than a jog or workout routine before breakfast!
If you are particularly following the flexitarian diet for weight loss, you should watch some
motivational videos. There hundreds of videos available online on Facebook and YouTube,
which will give an idea of how to go about your routine. You can also read some
inspirational books on the topic before starting off.
Lastly, you should remember that maintaining and arranging your routine is everything! You
should keep yourself hydrated, plan a time for meals, and set alarms to wake up for physical
workouts.
Limiting Exercise Barriers
With modernization and advancement of life, people's lives have gotten busier in different
ways. This has ultimately resulted in a decline in physical activity and a sedentary lifestyle.
Moreover, people have several personal reasons and elaborations for being less mobile.
Some of the most common reasons due to which people don't become more active are:
 Inadequate time to workout
 Problem of exercise
 Absence of self-reliance
 Lack of interest in working out
 Lack of self-worth in the capability to be physically active
 The anxiety of being injured during a workout
You need to work on these exercise barriers when you are on the flexitarian diet plan more
than anything else. Once you start eating healthy, mostly fresh fruits and vegetables, your
weight will decline substantially. You should work on improving your physical workout
capabilities by social influence, identification of time slots, and an increment in motivation
levels.

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Chapter 6
Is Flexitarian Diet Healthy or Risky Eating Pattern
Although the flexitarian diet is a promising method to change your lifestyle, there are some
drawbacks present as well. People who restrict or completely cut animal products from their
diet are at the risk of nutritional deficiencies. There are multiple essential nutrients found in
animal-based products such as iron, zinc, vitamin b12, and calcium. Due to this reason,
people on the flexitarian diet may go through insufficiencies, and an absence of essential
elements.
Consuming a flexitarian diet is about restricting meat consumption and all animal-based
products. At the same time, it also focuses on basic plant-based constituents. Some
individuals may prefer to add less or more animal products, as recommended. Regardless of
the quantities, the flexitarian diet recipes can be life-changing and extremely effective.
There are different studies that have discussed the positive points of a flexitarian diet, and
they weight out to be more than the risk factors. A 2017 review of multiple types of
research on semi-vegetarian, flexible diets present beneficial results. It highlights that this
type of eating behavior results in reduced risk of cancer, improvised metabolic process, and
short and long-term weight loss.

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There are plenty of studies showing that plant-based products and dietary patterns can
decrease diabetes risk. They are also important for the psychological wellbeing and quality
of life with individuals that already have diabetes.

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Chapter 7
Sample Meal Plan
Following is a sample one-week plan of meals, which will give you an idea of what you need
to eat being on the flexitarian diet.
Monday
 Breakfast
Apples with steel-cut oats, cinnamon, and flaxseeds
 Lunch
Green salad with corn, red beans, shrimp, and avocado
 Dinner
Lentil soup with whole-wheat bread and simple iceberg salad
Tuesday
 Breakfast
Poached eggs with whole-wheat toast and avocado
 Lunch

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Brown rice with a bean burrito, vegetables, and salad
 Dinner
Tomato noodles with white sauce and white beans
Wednesday
 Breakfast
Banana yogurt with coconut and almonds
 Lunch
Whole-wheat lettuce wrap with vegetables, hummus, and chickpeas
 Dinner
Grilled fish with green beans and baked sweet potato
Thursday
 Breakfast
Smoothie made from unsweetened soy milk, peanut butter, and frozen berries
 Lunch
Potato salad with bean and tomato soup
 Dinner
Baked chicken with roasted cauliflower and quinoa
Friday
 Breakfast
Coconut yogurt with pumpkin seeds and blueberries
 Lunch
Chard wraps with mixed vegetables and dipping sauce

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 Dinner
Bean stew with a salad side
Saturday
 Breakfast
Half-boiled egg with whole-wheat toast and fruit salad
 Lunch
Grilled cheese sandwich with crushed peanuts and berries salad
 Dinner
Black bean and lettuce burgers with sweet potato and avocado fries
Sunday
 Breakfast
Scrambled eggs with mixed vegetables and spices
 Lunch
Feta cheese salad with quinoa, pecans, and dried cranberries
 Dinner
Stuffed bell peppers with boiled ground turkey and a side salad
According to this meal plan, you should consume the minimum amount there is for meat
and dairy products. Although meat is a major source of proteins and is a sign of wealth and
prosperity in multiple cultures, the proportions should be limited. According to the recent
recommendations, diets that are high in fruits, whole grains, vegetables, and lower in
processed and fresh meat have the best of health results.
Once you cut down on meat consumption, it will protect you from an environment that
promotes obesity. Besides the weight loss effect, you will have a balanced dietary outlook

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for the future. Indeed, for flexitarian dieters, the option of limiting meat instead of going
cold turkey is a compromise that has innumerable assistance.
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Chapter 8
Some Tips to Make the Most Out of Flexitarian Diet
Here are some tips to get you started with the flexitarian diet and make sure you stick to it
for years to come.
 You should start small and have one meat-free day in the week, so you don't have to
stress about consuming vegetables.
 While you are trying to cut down on the meat proportions, you should go for meat
alternatives. Don't think about cooking tofu, lentils, or beans altogether. Instead of
diving into complicated and unfamiliar foods, check out the vegetarian meat-
alternatives. You can easily find these products in the freezers and fridges of the
common supermarkets. You will be able to find burgers, sausages, nuggets, and
fillets, which can be cooked with or without vegetables.
 If you are having trouble finding the best products for meat-free dinners, try to
replace half of the meat portion with a plant-based protein source, such as grains or
beans. This way, you will be able to reduce the amount of red meat you are eating
and get the hang of other flavors and textures.
 You can eat tofu by cooking it with multiple recipes. If you are unfamiliar with this
ingredient, you can go for some pre-marinated varieties available in the

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supermarkets. You just have to slice it, add it to the stir-fry vegetables, and have a
delicious meal ready!
 While you are cutting down on the meat portions and recipes, try out a local
vegetarian restaurant to get to know more about the tastes and qualities.
 Sometimes, following the flexitarian diet means cooking meals at home on your
own. If you think you are not that skilled, you can take lessons from a local
vegetarian cook to get better.
 You can make multiple plant-based recipes in large amounts, which will be enough
to store in the freezer.
 To get better with the flexitarian diet routine, you can host a plant-based luncheon
for friends and family. They can bring a dish over, which will give you plenty of ideas
and flexitarian diet reviews.
 You don't have to stick to the foods which are popular in your culture. Become
inspired by cuisines that mostly use beans and lentils. Try to bring more flavor out of
simple foods by adding herbs, spices, and sauces in moderate quantities. Try an
Indian curry or lentil recipe with chickpeas or peas or go for Mexican chili, which uses
multiple beans and vegetables in the best possible way.

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Conclusion
The flexitarian or semi-vegetarian diet highlights multiple healthy plant-based food
products, proteins. There are additional, wholesome, and minimally processed organic
foods present in the routine. But it overall encourages animal and meat products in
moderate quantities.
In order to consume a regular flexitarian diet, you have to remember the basic steps which
we have explained in a detailed manner. If you have any concerns regarding weight loss, a
decline in risk of heart disease, and diabetes type 2, this diet can be a solution to your
problems. It may even be beneficial for the environment in the long run.
There are multiple healthcare professionals that provide assistance with the identification of
exercise barriers and meal plans. They make suggestions regarding how to overcome these
barriers and provide strategies to rule out proper behaviors. According to the Centers for
Disease Control and Prevention, there are multiple steps to limit exercise barriers. You can
schedule your routine, have social involvement with people that are following the flexitarian
diet, and improve your self-confidence.
Regardless of the type of plant-based products you are taking, adopting this lifestyle will
surely boost your health systems and improve drawbacks. Having a transformed lifestyle,
you will be able to think better, perform better, and fight off diseases better.
We created this comprehensive guideline with basic and important information, keeping in
mind everyone needs to maintain good health. Have a prosperous life ahead!
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