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Eat healthfully and lose weight without feeling deprived by combining the best of vegetarianism and meat-eating.
Step 1: Count calories
Count calories. The plan allows for between 1,500 and 1,800 calories, depending on how much weight you want to lose, and how quickly.
To lose a pound a week, you need to cut about 500 calories a day from you current diet, or add in exercise that burns calories.
Step 2: Go meatless two days a week
Go meatless two days a week, and don't eat more than 26 ounces of meat over any five-day period. Replace meat with beans, nuts, seeds, and tofu.
Step 3: Eat breakfast
Eat a meatless breakfast of one slice of whole-grain bread with almond butter or peanut butter and a sliced apple.
Step 4: Eat a meatless lunch
Eat between a quarter and a third of your calories at lunch. Eat a vegetarian burger on a whole-wheat bun with avocado, salsa, and cilantro.
The Flexitarian diet allows for the use of flaxseed oil, agave nectar, and sunflower-seed butter in cooking.
Step 5: Flex it up for dinner
Eat a dinner of around 500 calories. One recommendation is a stir-fry with brown rice, mixed vegetables, ginger, garlic, and a half-cup of tofu.. Substitute 2 ounces of chicken or lean steak if you wish.
Step 6: Eat low-cal snacks
Eat snacks that have around 150 calories, such as popcorn with parmesan cheese and herbs or pineapple with candied ginger and pecans.
Research shows that vegetarians, on average, eat fewer calories and less fat than non-vegetarians.