Flexi diet

Less than 7 kg in the next 5-6 weeks, plus 3.6 additional years of life in the future. Reducing the risk of diabetes, heart disease and blood vessels. This is a great certification for a new diet.

Term "flexitarianism" and the very special nutrition plan based on a predominantly plant-based, semi-vegetarian diet was invented by a famous doctor, nutritionist Don Jackson Blatner about 10 years ago. He later developed an effective balanced diet that allows for occasional consumption of meat and other animal-based foods. After all, being a vegetarian does not mean eating right. Flexi diet therefore, inflections (from English flexible - flexible, easily adjustable, convenient for use), which makes it possible to rationally adapt mainly, but not the only plant diet to the needs of a healthy person. There is meat in it, although in limited quantities, it was this circumstance that not only brought the diet popularity among those who would like to lose weight, but also caused the approval of nutritionists who advocated a healthy diet.
Basic principles
► UPDATE THE CONTENT OF THE PLATES. "If the basis of your diet is meat, you will inevitably receive less antioxidants that are found in plant foods - vegetables and fruits," Blatner said. Proteins should make up no more than 25% of the contents of the plate, the same amount should be eaten whole-grain cereals, including bread from wholemeal flour.Vegetables are supposed to occupy up to 50% of the plate, and it is recommended to mix products, for example, starchy corn and peas with broccoli and mushrooms, poor carbohydrates, but rich in vitamins, minerals and antioxidants.
TRY IT! Instead of tuna steak, use slices of canned fish as a pasta sauce. And in beef stew you can reduce the amount of meat due to vegetables and cereals - you won’t even notice the difference!
► START SMALL. “This diet does not require a review of the whole lifestyle,” Blatner encourages. “Start with one vegetarian meal a day or two days a week. Even if you eat one less hamburger a week, replacing it with rice and beans, you will do a great service to your health. " The doctor himself reduced the consumption of meat by 2/3, but did not refuse it at all and, by the way, does not advise anyone to do this.
TRY IT! You can easily replace ham in a sandwich with hummus, and instead of half shrimp put soy cheese tofu in seafood dishes.
► PLACE ON PROTEINS. If you are used to eating a lot of meat, this does not mean that you get enough protein. In 120 g of chicken breast, only 28 g of protein is only 1/3 of the daily norm. By adding protein-rich plant foods to your meat: beans, lentils, nuts, mushrooms, you can get the right amount of protein, but less fat and more antioxidants and vitamins. Not excluding meat completely, you can be sure that the diet is rich in such eternally deficient elements as zinc and iron.
TRY IT! If you add black beans or lentils to the beef dish, you can not only reduce the consumption of meat, but also make the dish more nutritious and nutritious.
► EAT CREATIVELY. Experiment with new flavors and products. Tired of white rice and buckwheat? Try bulgur and quinoa, which have more vitamins and fiber. Have you eaten fruit for a long time, except apples? Enjoy something exotic.
TRY IT! Acquaintance with new products will be even more pleasant if you cook them with well-known seasonings, for example, quinoa with olive oil and garlic or fried chard with lemon juice.
► LOOK AT THE MEAT IN A NEW WAY. Many of us prefer sausages for breakfast, borsch with beef for lunch and meatballs for dinner. "The main joy and pleasure of eating is that it can be shared with friends - for a pleasant conversation," Dr. Blatner recalls. The beauty of flexitarianism is that you can be flexible in this matter.
TRY IT! After a hard “meat” day, if one happened, adjust the menu for the next couple of days: let there be more vegetarian dishes. The easiest way to achieve this is to start lunch and dinner with a vegetable salad.
The article was published on the basis of the journal "Good advice" 3/2014
Text: Leah Radova. Photo: PR
Material prepared by Julia Dekanova

Watch the video: We Tried the Flexible Diet IIFYM for 30 Days, Here's What Happened (December 2024).