The Flexitarian Diet: What is It and How Does it Work?

The flexitarian diet is a plant-based eating style that focuses on eating less meat and more plants. It’s a plant-based diet that limits red meat, seafood, and poultry and emphasizes eating more fruits and vegetables. A flexitarian diet is low in saturated fat and high in fiber and omega-3 fatty acids. It can help you lose weight by limiting the amount of meat you eat. Read on to find out more about the flexitarian diet, its benefits, types, and how to start it.

Reducing your meat intake could have a big impact on your weight loss journey A study published in the American Journal of Preventive Medicine found that people who followed a vegetarian diet that was low in calorie density and high in fruit, vegetables, fiber, nuts, and legumes lost nearly 3 times more weight than non-vegetarian dieters over a period of 16 weeks.

What is the Flexitarian Diet?

The flexitarian diet is a type of plant-based diet that allows for some flexibility on the part of the eater. Instead of being rigid about what you can and cannot eat, you adopt a more open-minded approach. Instead of keeping yourself to a strict list of forbidden foods, you adopt a mindset of ‘flexible feeding’ that allows for a little bit of everything. The flexitarian diet is based on the notion that you can be as flexible or restrictive as you like, as long as you are honest with yourself and your diet.

The flexitarian diet plan limits red meat, seafood, and poultry and emphasizes eating more fruits and vegetables. A flexitarian diet is low in saturated fat and high in fiber and omega-3 fatty acids. It can help you lose weight by limiting the amount of meat you eat.

Flexitarianism is not a completely new concept. It has been around for quite some time. In fact, it has been around long enough that some people who follow it have made the transition to a plant-based diet. They did this by modifying their eating habits and adopting a more flexible approach. Here’s a look at the flexitarian diet and what it can do for you.

Flexitarian Diet

Why go on a Flexitarian Diet?

The flexitarian diet is a diet that allows for flexibility. Unlike a vegan diet, which limits the number of animal products you consume, a flexitarian diet allows for a small amount of animal-based foods. According to the Flexitarian Diet website, flexitarians “follow a diet that includes a mix of mostly vegetables and grains, with a small amount of meat and/or fish, but not necessarily eggs or dairy.”

  • You can adopt a diet without making major changes to your lifestyle.
  • You can still enjoy a wide range of foods.
  • You avoid excessive worry about what you cannot eat.
  • You can eat in a healthy manner without having to extensively track your calories.

What Can It Do For You?

The flexitarian diet can do a lot for you. It has been used successfully by many people who have made the switch to a plant-based diet. There are many advantages to the flexitarian diet, especially if you’re looking to lose weight.  

Here are a few of the benefits that can be experienced by eating a flexitarian diet:

  • Weight loss
  • Increased energy
  • Healthier gut bacteria
  • Clearer skin
  • Fewer allergies

You’ll also find that flexitarian recipes are naturally low in fat, sodium, and carbs. The diet is low in saturated fat and high in fiber and omega-3 fatty acids. It can help protect your heart health by limiting your intake of saturated fat, which can raise your “bad” cholesterol.

How to Adopt a Flexitarian Diet

Make a plan. Before you start, decide how you will track your food and nutrition. You will need to consider which foods to include and exclude from your diet. Be realistic with your plan and don’t set out to eat a ‘100% plant-based diet.’

Here are a few tips for how to adopt a flexitarian diet:

  • Start small. Go easy on yourself when you first start eating a flexitarian diet. You might not be ready to give up all animal products just yet.
  • Eat out frequently. Restaurants are a great source of information when it comes to flexitarian dining. Asking servers at restaurants can give you a lot of insight into how to order items that fall under the “flexitarian diet” umbrella.
  • Nuts and nut butter are a great addition to a plant-based diet. Almonds, walnuts, and chestnuts are good options for those who want to include more animal-based foods in their diet.
  • Shop the perimeter of the grocery store. The center aisles are packed with processed and refined foods that don’t contain the necessary nutrients to sustain a healthy body.

Sticking to the Flexitarian Diet

It’s important to remember that the flexitarian diet is a healthy eating plan, but it’s not a “perfect diet.” Like any other diet, it’s not sustainable in the long term. If you want to maintain your weight loss with a flexitarian diet, you’ll have to stick with it.

Here are a few tips:

Measure what you eat:

Even though you’re cutting back on portion sizes, you’ll still want to take the proper measures to ensure you’re not consuming too many calories.

Track your calories

When you consume fewer calories, your body will naturally burn those calories faster. If you want to make sure you’re eating enough calories, you’ll have to manually track them.

Plan for social events:

When you’re at a social function, it’s easy to overindulge in high-calorie foods. Even if you don’t want to admit it to anyone, you’ll feel bad if you gain any weight while you’re on a diet. Stay away from high-calorie foods at these types of gatherings and make sure to stick to your flexitarian diet.


The flexitarian diet is a great way to experiment with a plant-based diet and still enjoy a limited number of animal-based foods. The key is to be flexible and honest with yourself about your eating habits.