Reducing your intake of meat and embracing a part-time vegetarian diet could be the key to losing weight – or nearly halving your risk of obesity (43%). A new study of 16,000 people has shed light on the 'flexitarian' trend and its health benefits.
A flexitarian is a person who is primarily a vegetarian, but occasionally eats meat or fish. The predominately plant-based diet was predicted to be one of this year's biggest food trends.
Previously, having a primarily plant-based diet has been associated with a lower heart disease risk, increased weight loss and a lower rate of diabetes, although more research is needed before any conclusions can be drawn.
In this latest study, the part-time vegetarians who ate more meat-free meals and extra fruit and vegetables were more likely to keep weight off, and almost halved their obesity risk.
The study's authors revealed that the more fruits and vegetables people ate, and the less meat they consumed, the less likely they were to gain weight – even after factors like age, beginning weight and lifestyle were taken in to account. Those in the 'most vegetarian' group ate only a couple fewer meat-free meals a week (around 60g less a day) than their most carnivorous counterparts, but also ate more fruit, vegetables, nuts and olive oil.
Why is flexitarianism so appealing? According to The Times Maira Bes-Rastrollo from the University of Navarra, study author told the European Congress on Obesity in Porto, Portugal: "It's not a radical shift to a vegetarian diet, it's more a gentle approximation. It's not strict."
Previous research has supported the idea that following a primarily vegetarian diet, or being strictly vegetarian, increases your likelihood of being slimmer. It is largely thought this is because animal-based products are regularly higher in calories and contain more fat. Processed meats (think bacon, sausages, etc) have also long been associated with an increased risk of colorectal cancer.
If you're considering altering your diet, it is vital to know what nutrient-rich foods you might need to replace. Here's what you need to know if you're considering vegetarianism or going vegan.
Will Hawkins, a Push Doctor nutritionist and specialist in weight management says:
"Attention when sticking to a vegetarian diet is to ensure you maximise as much vegetable proteins (such as tofu, nuts, seeds, broccoli, spinach, peas etc) as possible in your diet so you're not protein deficient. Research has established that a high protein diet is the only true fat loss tactic that works. A vegetarianism diet only becomes dangerous if you're not achieving this protein requirement, as proteins are not only important for weight maintenance, but conducts all the metabolic processes that are required in the human body in order to develop and survive. A diet without meat/fish can be a huge cause to this deficiency so attention to detail is important"