3. Plant-based and flexitarian diets
Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating animal products in moderation.
How it works
Typical vegetarian diets restrict meat of all kinds but allow dairy products. Typical vegan diets restrict all animal products, including dairy, butter, and sometimes other byproducts like honey.
The flexitarian eating plan does not have clear-cut rules or recommendations about calories and macronutrients, so it’s considered more of a lifestyle than a diet. Its principles include:
consuming protein from plants instead of animals
eating mostly fruits, vegetables, legumes, and whole grains
eating the least processed, most natural forms of foods
limiting sugar and sweets
Additionally, it allows the flexibility to consume meat and animal products from time to time.
Health benefits
Numerous studies have shown that plant-based diets can reduce your risk of developing chronic diseases, including improved markers of metabolic health, decreased blood pressure, and reduced risk of type 2 diabetes. They can also help you lose weight (17Trusted Source).
Flexitarian diets have also been shown to reduce the risk of type 2 diabetes and improve metabolic health and blood pressure, plus may have their own weight loss benefits. (18Trusted Source).
Other benefits
For those who are looking to lead a sustainable lifestyle, decreasing your meat consumption can also reduce greenhouse gas emissions, deforestation, and soil degradation (19).
Downsides
Plant-based eating patterns like vegetarianism and veganism can sometimes be difficult to maintain and may feel restricting, especially if you’re switching from a more meat-based eating style.
And while the flexibility of the flexitarian diet makes it easy to follow, being too flexible with it may counteract its benefits.
