Living as a flexitarian – what is it and what does it do for your weight?
We all know the term vegetarian. It is someone who does not eat meat or fish. Then there is the vegan, who does not eat any animal products at all, so in addition to meat and fish, no dairy and eggs. The pescetarian does not eat meat, but does eat fish. And then there is the flexitarian. Have you ever heard of that? A flexitarian is someone who regularly, for example once a week, takes a day without meat. How exactly does that work? And if you are thinking about becoming a flexitarian, which foods are a good choice on such a meatless day to still get enough (of the right) nutrients?
What is a flexitarian?
A true flexitarian does not eat meat, fish, meat products or meat snacks at least 1 day a week. Most people do it because they are aware of the impact of meat on the environment, but they do not always want to omit meat from their diet. Research by Nature & Environment shows that 67% of Dutch people are truly flexitarians, while 86% of Dutch people say they are. Remarkable! What is the big difference?
A day without meat is really a day without meat!
Many people think of an evening meal when they think of a day without meat. They leave out the piece of meat next to the potatoes and vegetables and opt for a meat substitute, for example. It is often forgotten that meat is eaten during lunch, in between meals or with drinks. Think of the slice of ham on the sandwich or the bitterbal on Friday afternoon. We also call this 'stealth'. On a day when you don't eat meat, you shouldn't eat sneak meat either. Try to be conscious about this and choose, for example, hummus on a sandwich or a healthy salad for lunch on that day.
What are good meat substitutes for the flexitarian?
If you want to make a healthy meal without meat or fish, you can replace it with eggs, legumes or tofu, for example. There are also ready-made meat substitutes for sale, but these often contain a lot of salt and calories. A replacement must in any case contain sufficient proteins, iron and vitamins B1 and B12. For an average portion you should think of approximately 160 kcal in terms of calories. Dairy products such as milk, cottage cheese and yoghurt or nuts also contain a lot of protein and can be used as a substitute for meat or fish.
Losing weight as a flexitarian
Flexitarian eating can speed up the weight loss process. This is because flexitarians usually eat few calorie-rich processed foods and relatively more plant-based foods. This is naturally less caloric. Nuts are an exception to this. Peanuts, almonds, pistachios and cashew nuts contain a lot of protein and are therefore suitable as a meat substitute, but they do contain a lot of calories and are therefore not the best choice if you want to lose weight.
Are there also disadvantages?
If you plan your meat-free day well, the flexitarian lifestyle can be very healthy and promote weight loss. The big danger is that some people run the risk of nutrient deficiencies if they eat less meat and other animal products. You can prevent this by making the right nutritional choices and consciously planning your day without meat. Would you like to know more about cutting down on meat and fish and how best to adjust your diet and lifestyle if you would like to cut down on meat and fish? Feel free to send me a message and I will contact you.