Flexitarian Diet Review

Diet Review

By Karen Asp

When registered dietitian Dawn Jackson Blatner tried to stick to vegetarianism, she failed, sneaking meat when nobody was watching. Eventually, she came out of the closet and decided that while she could follow a mainly vegetarian lifestyle, she wanted to eat meat occasionally. After Blatner implemented this strategy into her life, she then brought it to her clients, and soon, the Flexitarian Diet was born.

The Flexitarian Diet is one of the healthiest diet books mainly because it's not a diet, but rather a way of eating you can follow for life. The beauty is that you neither have to give up eating meat nor any of your favorite foods like chocolate, cheese or pasta. There's room for every food in this diet, making this a plan you'll be able to stick with for the long haul.

Of course, the Flexitarian Diet pushes you to eat more vegetables, fruits and whole grains and less meat, which you should be doing anyway. Yet don't think you have to cut meat entirely -- no foods are eliminated in this plan -- so rest assured that you can still enjoy hamburgers, or your brother's famous barbecued chicken.

The calorie counts Blatner recommends for weight loss -- 1,200 to 1,500 calories for women and 1,800 to 2,000 for men -- are within recommended guidelines, and research backs her claims that you can lose 15 percent of your body weight by veering toward vegetarian ways.

The upshot? Because there are no restrictions, this plan is one that is easy to follow for a long time, increasing you likelihood of success. And because you're eating plenty of fiber and will learn how to make meals tastier, you'll walk away from every meal satisfied. Blatner’s recommendations are very clear, so you know exactly how to adopt this way of eating.

Is the diet healthy?

Definitely, which is no surprise, as Jackson is a registered dietitian and American Dietetic Association spokesperson. Recent studies have linked consumption of meat, especially red meat, with various health conditions, so the diet's recommendation to reduce meat is wise. Studies have also found that consuming plant-based foods can improve health, increase longevity and enhance weight loss.

What do the experts say?

"This plan provides a healthy way to eat," says Bonnie Taub-Dix, M.A., R.D., C.D.N., national spokesperson for the American Dietetic Association and New York City-based weight control expert. "It lays out a safe, effective blueprint for people who want to follow a healthier diet by not eating as much animal protein." Taub-Dix, who counsels her clients to reduce animal protein by thinking of it as a side dish rather than a main dish, also likes that all foods fit in this plan and that it offers enough flexibility and variety that anybody could follow it. As far as the weight loss claims, "If you're making vegetables and fruits the base of your nutritional operation, you're going to eat less calories, feel fuller and get more nutrient-rich foods, all of which can help you lose weight," Taub-Dix says.

Who should consider the diet?

This diet is for everybody, whether you want to lose weight, boost health, adopt a more vegetarian lifestyle or spice up your already vegetarian eating plan. Granted, it'll be tougher for avid meat eaters, but remember that the diet encourages eating less animal protein versus eliminating it. Also, if you're worried about your grocery bills, this plan could help you spend less, as animal protein can be costly.

Bottom line

Do this diet -- you have nothing to lose (besides a few pounds!) and everything to gain, including better health and a greener conscious.

Foods

While this plan stresses eating more plant-based foods and less animal protein, it doesn't limit anything. You can even eat red meat, as long as you reduce your consumption.

The plan involves five food groups, called the Five Flex Food Groups, which include:

Group 1: Plant-based protein like beans, lentils, peas, nuts, seeds and eggs Group 2: Fruits and vegetables Group 3: Whole grains (including bread, pasta, oatmeal, popcorn, brown rice) Group 4: Dairy like milk, cheese, yogurt and kefir (but limiting high-fat dairy) Group 5: Spices, condiments, sweeteners, fats, oils, spreads

See the Flexitarian Diet at a Glance