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Flexitarian Diet Standard

A plant-based food plan that allows you to you eat meat occasionally.

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Coined by registered dietitian, Dawn Jackson Blatner, the word “Flexitarian” comes from the words “flexible” and “vegetarian.”

Flexitarian is a primarily vegetarian plan to lose weight and reverse chronic disease that is a little more flexible than its pure vegetarian counterpart as it allows the occasional consumption of meat. In other words, you are vegetarian most of the time but can have a burger or a steak every now and then, which can help you stick to a mostly plant-based plan that is necessary to reverse chronic disease and improve your chances at longevity.

At around 1200 calories per day, the Flexitarian plan is composed of balanced carb (57%), balanced fat (27%) and generally low protein (16%) making it one of the best diets in overall health outcome and ease of application and long-term weight loss.

Types of Food You’ll Eat On This Plan

ENJOY fruits and veggies, nuts and seeds, eggs, beans, lentils, soybeans, dairy, sugar, and spices.

REDUCE primarily meat and alcohol.

ELIMINATE eat more plants and do the best that you can limiting all else!

This Plan Is Suited For:

  • Age: Any Adult Age
  • Sex: Unisex
  • Weight Focus: Slow Steady Weight Loss, Long Term Weight Maintenance
  • Health Focus: Overall Health, Inflammation, Digestive, Musculoskeletal, Brain, Diabetes and Prediabetes, Liver, Cardiovascular
  • Ease of Application: Easy

Flexitarian Diet Macro Nutrient Ratios

Calories: 1200/day

  • Carbohydrates 57% 57%
  • Protein 16% 16%
  • Fat 27% 27%

Compared to Recommended Longterm Plan Ratios

  • Carbohydrates (45-65%, average 51%) 51% 51%
  • Protein (10-35%, average 22%) 22% 22%
  • Fat (20-35%, average 27%) 27% 27%
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Exercise Plans to Match this Nutrition Plan With

Intense fitness plan for men and women who are working out at the gym - advanced workout
5-Day Split - 4-Week Plan Intermediate exercise routine for the gym
A daily walking fitness routine and plan
Comprehensive Wellness - 8 Week Plan for Men & Women - beginners workout and fitness plan

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