What is a Flexitarian Diet?

In a world that’s often rigid and disciplined when it comes to getting results, the flexitarian diet has been gaining popularity, even for elite athletes. It’s all about finding a balance that works for you and your goals. Is it more sustainable, healthier, or performance-boosting? We’re going to dive into the pros, cons, science behind the efficacy, and more.

“Elite endurance athletes don’t tend to follow diets with names. There’s a lot of variation, even at the highest level. More often than not, flexibility is the common denominator, not dogmatic adherence to a particular diet.” —Cody Beals

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Here’s the DRYWORLD take on Flexitarian diets.

What Is A Flexitarian Diet?

A flexitarian diet is primarily plant-based but also allows for the occasional consumption of meat and animal products. Rather than a strict vegetarian or vegan rotation of foods, it provides a flexible alternative that is much easier to stick to in the long term. This is great. As we all know, consistency is key to results. The focus is on increasing the intake of plant foods like fruits, vegetables, legumes, nuts, and seeds while reducing the rest.

Pros:

1. Nutrient Dense

Just as our Law of Whole Foods outlines, by focusing on whole and plant-based foods, you’re more likely to consume a diet rich in vitamins, minerals, and antioxidants (hello, Superfoods). These are essential nutrients for overall health and to optimize your athletic performance.

2. Heart Health

Studies have shown that plant-based diets can lower the risk of heart disease. With an emphasis on plant foods, a flexitarian diet can help reduce cholesterol levels and improve your overall heart health.

3. Weight Management

Often lower in calories and higher in fiber, plant-based diets can assist in weight management. Plus, fiber helps you feel fuller for longer, reducing the likelihood that you’ll overeat.

4. Flexibility

Who’s tried to cut things out cold turkey only to fail and then feel guilty about it? The flexibility of this type of diet makes it easier to maintain. You don’t have to give up your favorite foods completely, meaning the transition is often smoother and more sustainable in the long run.

Cons:

1. Nutrient Deficiencies

If your diet isn’t well-planned, you may miss out on the nutrients you need. Key things to keep an eye on are iron, vitamin B12, omega-3 fatty acids, and protein. We always suggest talking to a nutritionist or coach before changing up a diet if you can.

2. Social Situations

As with any somewhat restrictive diet, navigating social situations and dining out can be challenging. However, as we noted above, the flexibility allows for occasional meat consumption, which can help mitigate the issue—especially if you have one friend who LOVES going to that one BBQ joint downtown.

3. Misconceptions

Due to its flexible nature, the flexitarian diet is easy to misunderstand, leading to consuming too much meat or too little meat to reap the benefits. Proper planning and research are required to ensure this diet works for you.

Is It Effective For Athletes?

Nutrition is key to every aspect of being an athlete: performance, recovery, overall health, etc. Thanks to its emphasis on nutrient-dense foods, the flexitarian diet can provide many of the nutrients you’ll need to reach peak performance.

A study published in the Journal of the International Society of Sports Nutrition found that plant-based diets could support athletic performance as effectively as a diet including meat, as long as they were well-planned to meet energy and nutrient needs. That’s where the occasional inclusion of meat and animal products can come in.

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Think it’s for you? Check out these tips:

5 Tips For Getting Started

1. Start Slow:

Start incorporating more plant-based meals into your diet gradually. Try for Meatless Mondays or by aiming for one plant-based meal per day.

2. Focus on Protein

Dig into your protein needs and how plant-based items will help you achieve those requirements. Look to sources like lentils, tofu, tempeh, nuts, and seeds. As you get started, don’t be afraid to also incorporate lean meats, dairy products, or supplements to help.

3. Plan Your Meals

Meal planning can help ensure a few things: that you’re getting a balanced diet, that you stick to the plan, and that it becomes a habit quickly. Focus on variety to make the process fun!

4. Educate Yourself

Learn about nutrients you may be missing as you start out and discover different ways to include them in your day. Consider supplements if necessary.

5. Be Flexible

As the name says, don’t be afraid to be flexible. The goal is to make sustainable changes you can maintain in the long term, so if you eat more meat than you planned, don’t stress! You’ll find the balance that works for you, your body, and your athletic performance.

“I've found that a person does not need protein from meat to be a successful athlete.” —Carl Lewis