{"id":1284,"date":"2022-03-15T04:54:04","date_gmt":"2022-03-15T05:54:04","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=1284"},"modified":"2022-03-15T21:27:21","modified_gmt":"2022-03-15T21:27:21","slug":"the-flexitarian-diet-plan-the-ultimate-beginners-guide-to-semi-vegetarianism","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-flexitarian-diet-plan-the-ultimate-beginners-guide-to-semi-vegetarianism\/","title":{"rendered":"The Flexitarian Diet Plan: The Ultimate Beginner\u2019s Guide to Semi-Vegetarianism"},"content":{"rendered":"<p><b><img loading=\"lazy\" class=\"wp-image-3775278 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-chilli-camera.jpg\" alt=\"That LEGO is going to need to eat those if he wants to be a flexitarian.\" width=\"816\" height=\"342\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-chilli-camera.jpg 1009w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-chilli-camera-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-chilli-camera-768x322-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-chilli-camera-713x299-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-chilli-camera-600x252-1.jpg 600w\" sizes=\"(max-width: 816px) 100vw, 816px\" \/><\/b><\/p>\n<p><b>It\u2019s time to explore the Flexitarian Diet.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You may have questions like:<\/span><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">What is it?\u00a0<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Why\u2019s it so popular?\u00a0<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Will it make me more flexible?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">The answer to that last one is \u201cnope,\u201d but the others we\u2019ll explore today!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have no fear, you\u2019re in good hands.<\/span><\/p>\n<p><b>We analyze different diets in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>, so you\u2019ve come to the right place to learn all about semi-vegetarianism.\u00a0<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tIs the Flexitarian Diet right for you? Maybe! Let our coaches help you decide.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover in our <\/b><b><i>Beginner\u2019s Guide to the Flexitarian Diet<\/i><\/b><b><i>:<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#whatis\"><span style=\"font-weight: 400;\">What is a flexitarian? (Exploring \u201csemi-vegetarians\u201d)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#whatdo\"><span style=\"font-weight: 400;\">What do flexitarians eat? (The Flexitarian Diet Plan)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how\"><span style=\"font-weight: 400;\">How often do flexitarians eat meat? (The \u201cflex\u201d in \u201cflexitarian\u201d)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#cutting\"><span style=\"font-weight: 400;\">Can cutting out meat help you lose weight?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#whatare\"><span style=\"font-weight: 400;\">What are the benefits of being a flexitarian?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#should\"><span style=\"font-weight: 400;\">Should I try the Flexitarian Diet? (Next steps)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s get right to it!<\/span><br \/>\n<span id=\"more-3775261\"><\/span><a name=\"whatis\"><\/a><\/p>\n<h2><strong>What Is the Flexitarian Diet? (Exploring \u201cSemi-Vegetarians\u201d)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3775290 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-vegetable-cutting.jpg\" alt=\"Eating lots of broccoli can help you become a flexitarian.\" width=\"806\" height=\"457\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-vegetable-cutting.jpg 640w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-vegetable-cutting-300x170-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-vegetable-cutting-600x340-1.jpg 600w\" sizes=\"(max-width: 806px) 100vw, 806px\" \/><\/p>\n<p><b>The Flexitarian Diet is a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based or vegetarian<\/a> style of eating that allows for some animal products in moderation.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFlex\u201d comes from \u201cflexible\u201d and \u201ctarian\u201d comes from \u201cvegetarian,\u201d so a flexitarian is more or less a \u201cflexible vegetarian.\u201d\u00a0<\/span><\/p>\n<p><strong>In 2012, the term \u201cflexitarian\u201d actually entered the Merriam-Webster Dictionary as:<\/strong><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">One whose normally meatless diet occasionally includes meat or fish.<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Another way to think of flexitarians would be as \u201csemi-vegetarians.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This version of semi-vegetarianism was first formulated by dietitian Dawn Jackson Blatner, in her book <\/span><a href=\"https:\/\/www.amazon.com\/Flexitarian-Diet-Vegetarian-Healthier-Prevent\/dp\/0071745793\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">The Flexitarian Diet<\/span><\/i><\/a><span style=\"font-weight: 400;\">.<\/span><i><span style=\"font-weight: 400;\">\u00a0<\/span><\/i><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3775291 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/stimpy-book.gif\" alt=\"I wonder what he&#039;s reading...\" width=\"428\" height=\"291\" \/><\/p>\n<p><b>In Blanter\u2019s word:<\/b><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">\u201cYou can think of this diet as a \u2018vegetarian-ish\u2019 way of eating since this plan touts the basic principles and benefits of a plant-based diet, along with the inclusion of some animal proteins to a lesser extent.\u201d<\/span><\/p>\n<\/blockquote>\n<p><b>The goal of the Flexitarian Diet would be to minimize or reduce the frequency of eating meat, without removing it completely.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is what separates flexitarians from normal omnivores: the former are actively trying to limit meat consumption.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flexitarians just don\u2019t want to eliminate meat 100% (for health or personal reasons), so they allow some into their diet.\u00a0<\/span><br \/>\n<a name=\"whatdo\"><\/a><\/p>\n<h2><strong>What Do Flexitarians Eat? (The Flexitarian Diet Plan)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3775292 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-broccoli.jpg\" alt=\"A LEGO one with his flexitarian diet.\" width=\"806\" height=\"489\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-broccoli.jpg 1524w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-broccoli-300x182-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-broccoli-768x466-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-broccoli-713x433-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-broccoli-600x364-1.jpg 600w\" sizes=\"(max-width: 806px) 100vw, 806px\" \/><\/p>\n<p><b>Since the Flexitarian Diet actively tries to reduce the consumption of meat, the meal plan will be predominantly plant-based.\u00a0<\/b><\/p>\n<h3><b>Plant-based food choices on the Flexitarian Diet plan include:<\/b><\/h3>\n<ul>\n<li><b>Whole grains.<\/b><span style=\"font-weight: 400;\"> Rice, oats, barley, and buckwheat would all be examples of whole grains. Most plant-based diets include a sizable amount of whole grains as their base.<\/span><\/li>\n<li><b>Vegetables.<\/b><span style=\"font-weight: 400;\"> Of course, even semi-vegetarian diets are going to include lots of vegetables! And they should because vegetables are great for you! They\u2019re packed full of nutrients, fiber, and generally low in calories. Most people could stand to eat more veggies. If you find yourself not being able to stomach greens, I got you. Check out this post for <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">tips on how to turn around any vegetable hater<\/a>.<\/span><\/li>\n<li><b>Legumes.<\/b><span style=\"font-weight: 400;\"> Beans, lentils, and soy make up the legume family. When cutting out meat, legumes would be a great way to get protein (more on this to follow).<\/span><\/li>\n<li><b>Fruit.<\/b><span style=\"font-weight: 400;\"> Bananas, apples, and oranges all come from plants, so all are vegetarian-friendly. While high in fructose (sugar), they are also nutrient-dense. Our general stance on fruit around these parts is to eat \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">stick to whole fruit, avoid fruit juices<\/a>.\u201d<\/span><\/li>\n<li><b>Nuts and seeds. <\/b><span style=\"font-weight: 400;\">Again, they come from plants, so almonds, cashews, and pumpkin seeds are good to go on any vegetarian plan you pick. So is quinoa, which although is often thought of as a grain, is actually a seed. Mind=blown. <\/span><span style=\"font-weight: 400;\">Nuts and seeds, although high in fat and calories, are another great way to get protein on a semi-vegetarian diet.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have as much of the above as you like (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">assuming it meets your calorie goals<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I know you\u2019re curious about meat consumption and the Flexitarian Diet<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3478463 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/Simpsons.gif\" alt=\"The good thing about the Carnivore Diet is you can eat as much steak as you want. The bad thing is, that&#039;s about it.\" width=\"407\" height=\"305\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll devote our entire next section to it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we get there, let\u2019s talk about foods that you might NOT want to build your flexitarian meal plan around.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since the Flexitarian Diet is an attempt to eat nutritiously, it not only encourages the consumption of whole plants but also discourages the consumption of certain foods too.<\/span><\/p>\n<p><b>When following a Flexitarian Diet, try to minimize:<\/b><\/p>\n<ul>\n<li><b>Processed meat:<span style=\"font-weight: 400;\"> bacon, sausage, and bologna. Proponents of flexitarianism advocate for unprocessed meat like grass-fed beef, pasture-raised chicken, fresh fish, etc. More on this next section.<\/span><\/b><\/li>\n<li><b>Refined carbs: <span style=\"font-weight: 400;\">white bread, bagels, pasta, etc. These foods have much of their fiber destroyed during the refinement process, making them more like sugar during digestion.\u00a0<\/span><\/b><\/li>\n<li><strong>Added sugar<\/strong>: <span style=\"font-weight: 400;\">soda, donuts, cookies, etc. Also known as \u201cjunk food.\u201d Delicious, of course. But these foods are high in calories and low on nutrients, so they belong in the \u201crare treat\u201d category.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The above list likely isn\u2019t too shocking. Most health sites (and us in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy eating guide<\/a>) recommend these foods be eaten sparingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, it\u2019s time to talk meat!<\/span><br \/>\n<a name=\"how\"><\/a><\/p>\n<h2><strong>How Often Do Flexitarians Eat Meat? (The \u201cFlex\u201d in \u201cFlexitarian\u201d)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3775293 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-ham.jpg\" alt=\"This much ham might knock you out of the flexitarian community.\" width=\"804\" height=\"361\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-ham.jpg 1594w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-ham-300x135-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-ham-768x345-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-ham-713x320-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-ham-600x270-1.jpg 600w\" sizes=\"(max-width: 804px) 100vw, 804px\" \/><\/p>\n<p><b>The answer to \u201c<\/b><b><i>How much meat can you eat on a flexitarian diet?<\/i><\/b><b>\u201d depends on who you ask.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There are lots of variations of semi-vegetarianism, meaning there are a lot of different answers to this question.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dawn Blatner discusses different levels of meat restriction in her book <\/span><i><span style=\"font-weight: 400;\">The Flexitarian Diet<\/span><\/i><span style=\"font-weight: 400;\">, which we\u2019ll review below.<\/span><\/p>\n<h3><b>Here\u2019s the progression plan for <\/b><b><i>The Flexitarian Diet<\/i><\/b><b>:<\/b><\/h3>\n<ul>\n<li><b>Beginner Flexitarian:<\/b>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Two meat-free days a week<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No more than 26 ounces of meat the remainder of the week<\/span><\/li>\n<\/ul>\n<\/li>\n<li><b>Advanced Flexitarian:\u00a0<\/b>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Three to four meat-free days a week<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No more than 18 ounces of meat the remainder of the week<\/span><\/li>\n<\/ul>\n<\/li>\n<li><b>Expert Flexitarian:<\/b>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Meat-free five days a week<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">9 ounces of meat allowed the remaining two days<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For reference, a three-ounce piece of chicken breast is about the size of your palm:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3610479 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png\" alt=\"A serving of protein should be about the size of your palm, like so.\" width=\"617\" height=\"411\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/p>\n<p><b>Another popular form of flexitarianism comes from <\/b><b><i>VB6<\/i><\/b><b> (Vegan Before 6:00) which is exactly what it sounds like: follow a vegan meal plan until dinnertime.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Naturally, <a href=\"https:\/\/amzn.to\/2Sxps13\" target=\"_blank\" rel=\"noopener noreferrer\">there\u2019s a book about this one too<\/a>, this time from Mark Bittman.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like Blatner, Bittman encourages the consumption of whole plants and discourages the consumption of junk food.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3602602 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/real-food.gif\" alt=\"These image shows some real food, critical if you&#039;re trying to lose body fat.\" width=\"465\" height=\"349\" \/><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s not too surprising, because every diet encourages the consumption of whole plants and discourages junk food (well, not <a href=\"https:\/\/www.nerdfitness.com\/blog\/should-you-try-the-carnivore-diet-5-questions-addressed\/\" target=\"_blank\" rel=\"noopener noreferrer\">the Carnivore Diet<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/does-the-military-diet-actually-work\/\" target=\"_blank\" rel=\"noopener noreferrer\">the Military Diet<\/a>).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other than following a 100% plant-based diet until 6pm, Bittman offers no specific rules for <\/span><i><span style=\"font-weight: 400;\">VB6<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is going to lead us to a larger point: <span style=\"text-decoration: underline;\">\u201cflexitarian\u201d is up to interpretation<\/span>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since there are multiple plans for semi-vegetarianism, how much meat you eat will really depend on your goals and motives.<\/span><br \/>\n<a name=\"cutting\"><\/a><\/p>\n<h2><b>Does Cutting out Meat Help You Lose Weight?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3683717 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-with-carrot.jpg\" alt=\"This rabbit definetly follows a plant-based diet. Should you?\" width=\"822\" height=\"328\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-with-carrot.jpg 1591w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-with-carrot-300x120-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-with-carrot-768x306-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-with-carrot-713x284-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/lego-with-carrot-600x239-1.jpg 600w\" sizes=\"(max-width: 822px) 100vw, 822px\" \/><\/p>\n<p><b>Many proponents of flexitarianism will claim it can help with weight loss:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mark Bittman created <\/span><i><span style=\"font-weight: 400;\">VB6 <\/span><\/i><span style=\"font-weight: 400;\">(Vegan before 6) after his doctor told him to lose some weight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dawn Jackson claims her Flexitarian Diet can help those struggling with obesity.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, anyone selling a diet book is gonna tell you it can help with weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What does the science say?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3775439 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/dexter-science.gif\" alt=\"Every day is a good day for science.\" width=\"375\" height=\"263\" \/><\/p>\n<p><b>Since there\u2019s no set-in-stone interpretation of what makes a \u201cflexitarian\u201d a flexitarian, it can be hard to prescribe any specific benefits to the diet.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is a concern Emma J. Derbyshire brought up in a review of semi-vegetarian diets in Frontiers of Nutrition.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a> Derbyshire states that before any formal recommendations can be done on flexitarians, \u201cofficial definitions of these diets are needed.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to know exactly what you\u2019re researching before you can make heads or tails of what\u2019s going on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, weight loss itself has been studied a lot, so we aren\u2019t completely stumbling in the dark here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we address in our guide <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">How to Lose Weight (The 5 Rules of Weight Loss)<\/span><\/i><\/a><span style=\"font-weight: 400;\">, our bodies obey the Laws of Conservation of Energy and Thermodynamics:\u00a0<\/span><\/p>\n<p><b><span style=\"text-decoration: underline;\">To lose weight, we need to burn more calories than we consume regularly<\/span>.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s about as close to fact as we can get in nutrition science.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the thing about meat: it\u2019s actually pretty calorically dense, especially when you compare it to fruits and vegetables.<\/span><\/p>\n<p><b>This is 200 calories worth of sliced turkey (thanks to <a href=\"https:\/\/www.wisegeek.com\/what-does-200-calories-look-like.htm\" target=\"_blank\" rel=\"noopener noreferrer\">wiseGEEK<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3775440 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-sliced-smoked-turkey.jpg\" alt=\"This plate shows 200 calories of turkey\" width=\"476\" height=\"317\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-sliced-smoked-turkey.jpg 780w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-sliced-smoked-turkey-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-sliced-smoked-turkey-768x511-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-sliced-smoked-turkey-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-sliced-smoked-turkey-600x399-1.jpg 600w\" sizes=\"(max-width: 476px) 100vw, 476px\" \/><\/p>\n<p><b>Here is 200 calories worth of Saltine crackers (which are vegan):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3775441 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-crackers.jpg\" alt=\"This plate shows 200 calories of Saltine Crackers\" width=\"476\" height=\"317\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-crackers.jpg 780w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-crackers-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-crackers-768x511-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-crackers-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/calories-in-crackers-600x399-1.jpg 600w\" sizes=\"(max-width: 476px) 100vw, 476px\" \/><\/p>\n<p><b>When comparing a plate of meat to a handful of crackers, you might think: \u201c<\/b><span style=\"font-weight: 400;\">Steve, there\u2019s no way those crackers will satisfy me, I\u2019ll need to eat more food,\u201d then you\u2019d be right.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s why focusing on foods that fill you up without being overloaded with calories can help with weight loss.\u00a0<\/span><\/p>\n<p><b>Let me share one more example:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is what 200 calories worth of broccoli looks like:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3574949 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli.jpg\" alt=\"A pic of 200 calories of broccoli\" width=\"474\" height=\"316\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli.jpg 605w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli-600x400-1.jpg 600w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">So, YES, if you replace your meat lovers pizza, chicken parm with pasta, and bacon cheeseburgers with mostly fruits, vegetables, and other whole plants, you\u2019ll most likely lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It comes down to total energy (calories) consumed!<\/span><\/p>\n<p><b>This is something we bring up throughout our <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><i>Guide for Plant-Based Diets<\/i><\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">be careful about replacing calorie bomb meat products with heavily processed junk food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might end up with the same amount of calories (if not more), which means you\u2019ll have no weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because from a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein perspective<\/a>, meat can be a great source of nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s compare chicken against black beans, since legumes (beans) are some of the most protein-dense plants you can eat:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>100 grams of black beans:<\/b> <span style=\"font-weight: 400;\">22 grams of protein<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">339 calories<\/span><span style=\"font-weight: 400;\">, 63 grams of carbohydrates (16 grams of which are fiber).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>100 grams of chicken breast:<\/b> <span style=\"font-weight: 400;\">30 grams of protein<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">165 calories<\/span><span style=\"font-weight: 400;\">, 0 grams of carbohydrates.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The same size serving of black beans has less protein, twice as many calories, and more carbs compared to chicken.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This isn\u2019t to say you can\u2019t get adequate protein from plants (we tell you exactly how to do it in <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">our guide to vegetarianism<\/a>), it\u2019s just something you have to appropriately plan for!<\/span><\/p>\n<p><b>All this to say: you can lose weight on a flexitarian diet as long as you burn more calories than you eat consistently.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If semi-vegetarianism actually helps with that, great! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If not, no biggie, just try another path (<a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">here\u2019s what I personally do<\/a>).<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3601574 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/the-tick.gif\" alt=\"The Tick is stoked you are putting on weight, muscle or fat, it means our strategy is working.\" width=\"463\" height=\"363\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Let me say that if you\u2019re trying to lose weight and wondering if a flexitarian diet is the solution, I\u2019m proud of you for at least THINKING about different nutritional strategies that might align with your lifestyle and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lots of our coaching clients come to us with all sorts of different fitness questions, like what to eat and how to exercise, proving we all start from unique situations. The important thing is that you\u2019re beginning to ask questions and looking for answers.\u00a0<\/span><\/p>\n<p><b>If you want help on your journey, we\u2019re here for you.<\/b><span style=\"font-weight: 400;\"> Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a> partners busy people just like you with a coach who will get to know you better than you know yourself.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tA Nerd Fitness Coach can guide your weight loss and answer all your fitness questions! Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><a name=\"whatare\"><\/a><\/p>\n<h2><strong>What Are the Benefits of Being a Flexitarian?<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3684192 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-produce.jpg\" alt=\"No matter what type of plant-based diet you pick, eat lots of fruits and vegetables.\" width=\"808\" height=\"564\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-produce.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-produce-300x209-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-produce-713x498-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-produce-600x419-1.jpg 600w\" sizes=\"(max-width: 808px) 100vw, 808px\" \/><\/p>\n<p><b>There are all sorts of benefits from eating lots of plants.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Now granted, I\u2019m on the record for stating I don\u2019t buy into the claim that meat is inherently bad for you (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-analyze-the-news\/\" target=\"_blank\" rel=\"noopener noreferrer\">we dig into it in this article<\/a>).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, I\u2019m also on the record for stating you should eat your fruits and veggies (scope out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-analyze-the-news\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Healthy Eating<\/a>).<\/span><\/p>\n<p><b>Let\u2019s rap about the good things found in the plant kingdom:<\/b><\/p>\n<ul>\n<li><b>Fiber: <span style=\"font-weight: 400;\">studies have shown that eating dietary fiber (found in plants) can have loads of health benefits. Fiber from plants can help lower raised blood pressure, improve insulin sensitivity, and help with digestive issues.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/b><\/li>\n<li><b>Vitamins and minerals: <span style=\"font-weight: 400;\">plants contain vitamins E, C, K2, and calcium, to name just a few. You need these things to survive.\u00a0<\/span><\/b><\/li>\n<li><strong>Antioxidants:<\/strong> <span style=\"font-weight: 400;\">there are all sorts of toxins in the modern world (air pollution, BPA in plastic, etc). Plants, and the antioxidants in them, can help defend against some of these pollutants.<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you start to factor this together, it makes sense to eat a lot of plants.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3684257 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/rabbit-banana.gif\" alt=\"Yep, eating real food like this banana would be a great addition to a plant-based diet.\" width=\"294\" height=\"294\" \/><\/p>\n<p><span style=\"font-weight: 400;\">It also makes sense that people who eat a lot of plants, like flexitarians, tend to be in good shape.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole plants are high in nutrients and low in calories, making them ideal for <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-the-cico-diet-how-to-count-calories-for-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">creating an energy deficiency<\/a>.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a> Again, this is needed for weight loss.<\/span><\/p>\n<p><b>Here\u2019s where the debate rages on the internet:<\/b><span style=\"font-weight: 400;\"> are people who follow a plant-based diet generally healthier than omnivores because meat is bad for you, or because vegetarians tend to eat more fruits and vegetables and less processed foods?<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s hard to say.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More studies are rolling in every day, so I\u2019m not going to declare a winner over the other.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I will say that I actually resonate with a \u201cflexitarian\u201d lifestyle, though I just call it \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">mostly healthy eating<\/a>\u201d = eat mostly plants, healthy <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">sources of protein<\/a>, and keeping total calorie intake under control.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The moral of the story: eat lots of plants&#8230;and maybe a little meat.\u00a0<\/span><br \/>\n<a name=\"should\"><\/a><\/p>\n<h2><strong>Should I Try the Flexitarian Diet? (Next Steps)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3684324 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-tomatoes-on-vine.jpg\" alt=\"o matter what &quot;diet&quot; you pick, eating actual plants is a good idea.\" width=\"791\" height=\"525\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-tomatoes-on-vine.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-tomatoes-on-vine-300x199-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-tomatoes-on-vine-713x473-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/fresh-tomatoes-on-vine-600x398-1.jpg 600w\" sizes=\"(max-width: 791px) 100vw, 791px\" \/><\/p>\n<p><b>Sure!<\/b><\/p>\n<p><em><span style=\"font-weight: 400;\">Why not?<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">There are worse ways to eat than tons of plants with a little bit of meat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being a flexitarian is actually not too different than following the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mediterranean Diet<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s the same way of eating, just with a new name.\u00a0<\/span><\/p>\n<p>Author Michael Pollan summed it up years ago with &#8220;<em>Eat food, not too much, mostly plants<\/em>.&#8221;<\/p>\n<p><span style=\"font-weight: 400;\">Truth be told, healthy eating is more or less the same no matter what you call it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They just label it with different names to sell books.\u00a0<\/span><\/p>\n<p><b>Here\u2019s what every nutrition expert agrees on:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Focus on whole foods<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eat <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">plenty of protein<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make room on your plate for <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">lots of vegetables<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Minimize the consumption of processed food or junk food<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We lay all this out in our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Guide to Healthy Eating<\/b><\/a><span style=\"font-weight: 400;\">, which I would encourage you to check out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this is the first time you\u2019ve tried to \u201ceat right,\u201d or the 17th, it\u2019ll help you make small lifestyle changes towards a healthy diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is our preferred approach here at Nerd Fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That will bring me to my <span style=\"text-decoration: underline;\">one concern<\/span> on adopting <\/span><i><span style=\"font-weight: 400;\">The Flexitarian Diet<\/span><\/i><span style=\"font-weight: 400;\">\u00a0or any other strict form of semi-vegetarianism: if you change too much at once, it might be overly difficult and you\u2019ll grow frustrated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Frustration can lead to abandoning a new way of eating.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\" wp-image-3697745 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/muppet-diet.gif\" alt=\"Yeah, it can be tough going from cookies to raw vegetables...\" width=\"321\" height=\"321\" \/><\/p>\n<p><b>We see it all the time here:<\/b><span style=\"font-weight: 400;\"> people go <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto<\/a> for 21 days, hate it, then go right back to where they started.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since they\u2019re now demoralized from the experience, they don\u2019t even try anymore, which is where the real harm comes in.<\/span><\/p>\n<p><b>So try a small step today:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make dinner this week.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try eating one new vegetable.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hell, make it exercise-related and just <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">go for a walk<\/a>.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This might be better than changing everything at once giving up meat for most of the week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter what you do now, start!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" class=\"alignnone wp-image-3750164 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/mario-kart-start.gif\" alt=\"If you wanna win a race, you need to start it!\" width=\"500\" height=\"280\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can\u2019t <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">create new habits<\/a> if you never get going, so pick something you\u2019re going to work on and try it for a week. Then look <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">back and review your progress<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">did the thing<\/span><\/span><span style=\"font-weight: 400;\">, keep going!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">didn\u2019t do the thing<\/span><\/span><span style=\"font-weight: 400;\">, no problem!\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Make a smaller change this time and try again.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Want some help along the way? The perfect path on where to go from here and what to change?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You got it!<\/span><\/p>\n<p><b>#1) Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>:<\/b><span style=\"font-weight: 400;\"> a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn more here!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>#2) If you want an exact blueprint leveling up your nutrition, check out Nerd Fitness Journey! <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>If you follow our Nutrition missions, you&#8217;ll learn to eat healthier while earning XP! Sah-weeeet.<\/p>\n<p><strong>Try your free trial right here:<\/strong><\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>#3) Become part of The Rebellion! <\/b>We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.<\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll also send you tons of free guides that you can use to start leveling up your life too:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3775261\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"8.29.198.25\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-03-15 20:41:06\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alright, I think that about does it for this article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, your turn:<\/span><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">What are your thoughts on the Flexitarian Diet?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">If you follow it, when do you eat meat?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Any tips or tricks to make it sustainable?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Let me know in the comments!<\/span><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS: <\/b><span style=\"font-weight: 400;\">If you\u2019re just starting to explore vegetarianism, make sure you read our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><i>Beginner\u2019s Guide to Plant-Based Diets<\/i><\/b><\/a><span style=\"font-weight: 400;\"> so you do it safely and effectively!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Photo source: <a href=\"https:\/\/www.flickr.com\/photos\/jinnpod\/12868952115\" target=\"_blank\" rel=\"noopener noreferrer\">Meal prep Sunday<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/oglemylego\/15525614018\" target=\"_blank\" rel=\"noopener noreferrer\">How to turn kids off<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/nukamari\/8593873087\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">LEGO with ham<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/44926815@N00\/8051153470\" target=\"_blank\" rel=\"noopener noreferrer\">What\u2019s up doc,<\/a> <a href=\"https:\/\/www.flickr.com\/photos\/nancydregan\/5023325968\" target=\"_blank\" rel=\"noopener noreferrer\">Vectored Vegetables<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/116797173@N07\/15166693956\/in\/photolist-p7egHo-cCvdhh-dr18RQ-222KFWE-PCF84s-fbawEw-2cxq52d-26fqrat-pA5UFD-VqkQqg-2asQ4uT-2b2EYqz-29YJnbu-2cPq6Bo-P1H54R-LMF27h-7huAqe-RBjBXG-2b3ZUM4-Kuezzf-25VsPw9-NCGo3v-FTq7pf-29P3q47-Syikhy-knN98-9rczvy-28hvTdC-4ztk9k-2d3vRiy-23bm1h7-29wcKcx-25iGgpj-29ETdb5-2bc5wj4-29fjnSE-cjiXvL-fp5WCf-bmaAdW-bkStJh-g92ek1-Y38Zkk-d95P9y-29RWL2s-29j8pFH-nLLXr6-amGq6s-eX3GRi-8Za1px-j11ACD\" target=\"_blank\" rel=\"noopener noreferrer\">Tomatoes<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/29783237@N05\/14878076397\" target=\"_blank\" rel=\"noopener noreferrer\">Stormtrooper with a camera<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">GIF source: <a href=\"https:\/\/giphy.com\/gifs\/im6TyTNQ4AuOc\" target=\"_blank\" rel=\"noopener noreferrer\">Book<\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">You can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5216044\/\" target=\"_blank\" rel=\"noopener noreferrer\">find that article here<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">You can read <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18025815\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a>, or <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20628680\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a>, or <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a>, or <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18025815\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a>, or <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447534\/\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a>, or&#8230;ok fine, you get the point.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Read, \u201cHealth benefits of dietary fiber.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19335713\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Read, \u201cThe Protective Role of Antioxidants in the Defence against ROS\/RNS-Mediated Environmental Pollution\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4129148\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Read, \u201cComparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24667136\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">As <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24667136\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a> references, fully plant-based diets tend to come in the lowest for energy provided, compared to omnivores. This makes sense, since meat can contain a decent amount of calories.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Here\u2019s another indicator following a semi-plant-based diet would be good for you: \u201cVegetarian dietary patterns are associated with a lower risk of metabolic syndrome: the adventist health study 2.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21411506\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-flexitarian-diet-plan-the-ultimate-beginners-guide-to-semi-vegetarianism\/\">The Flexitarian Diet Plan: The Ultimate Beginner\u2019s Guide to Semi-Vegetarianism<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s time to explore the Flexitarian Diet. You may have questions like: What is it?\u00a0 Why\u2019s it so popular?\u00a0 Will it make me more flexible? The answer to that last one is \u201cnope,\u201d but the others we\u2019ll explore today! Have no fear, you\u2019re in good hands. We analyze different diets in our 1-on-1 Online Coaching [\u2026]<br \/>\nThe post The Flexitarian Diet Plan: The Ultimate Beginner\u2019s Guide to Semi-Vegetarianism first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":1286,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/1284"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=1284"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/1284\/revisions"}],"predecessor-version":[{"id":1343,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/1284\/revisions\/1343"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/1286"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=1284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=1284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=1284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}