You can eat healthier without ditching meat
So, you want to become plant-based, but don’t want to ditch meat? Fear not, my friends. A new diet has emerged that allows people to eat meat while still maintaining a healthy and largely plant-based diet.
The flexitarian diet is primarily a vegetarian diet that incorporates small portions of meat. For example, you may eat vegetables every day of the week, but each Sunday, you may add meat to the menu.
You may ask why am I advocating for meat on the menu, especially since the Netflix documentary, “The Game Changers,” found that 50 percent of every meat-eaters’ protein is derived from plants. The documentary also found people who only eat plants receive 70 percent more protein than people who eat meat.
Just because “The Game Changers” says meat contains less protein than plants doesn’t mean it has fewer benefits than plants. Meat helps prevent muscle loss, increases bone strength and provides Vitamin B12, which promotes brain development, says the North American Meat Institute.
However, too much meat can severely damage your health. A study from Harvard Health shows that it isn’t necessarily the meat that causes the problem, but the level of intake. High intakes of red and processed meats increase health risks like heart disease, while low intakes don’t affect the risk.
So, what’s the solution to this two-sided predicament? Enter the flexitarian diet.
How much meat is included in these “small portions”? An article by NHS UK says you shouldn’t have more than 70 grams of meat per day. More than 70 grams could increase the risk of disease. A low intake of meat, however, allows you to receive the benefits of meat while being less at risk for health problems as a result of high meat intakes.
Maybe you need more convincing.
A study conducted by Western Oregon University lists the benefits of being a flexitarian, which includes reduced body weight, body fat percentage and blood pressure. In an article written by the U.S. News, flexitarianism was also listed as the second-best plant-based diet in existence, right below the Mediterranean diet.
An example of the physical benefits of the flexitarian diet can be seen when analyzing Memphis Grizzlies player Marc Gasol. Gasol was taken out of the NBA regular season last year due to an ankle sprain. When he returned the following season, he had switched to a flexitarian diet and the physical changes were visible on the court. Stack reports Gasol is almost 20 pounds lighter than he used to be, but his physique is much more chiseled. His stats have also greatly improved and many have considered him to be a candidate for MVP this season.
If you’re interested in being a flexitarian, make sure to take it little by little. A dinner without meat. A day. Two days. You can keep going until you’re only eating meat once a week or even once a month. Being a flexitarian still takes a lot of effort, but if you put in the work necessary, you could see big changes over time. You could lose weight, gain muscle and be an overall healthier person. Start your 2020 off right with the right diet.