In U.S. News & World Report’s annual “Best Diet Ranking”, the Mediterranean diet has been selected as the “Best Diet” for 4 consecutive years, and the flexitarian diet has been selected as the “Best Weight Loss Diet”.
The Mediterranean diet also won the “easiest diet to implement”, “best diet for sugar lovers”, and “best vegetable diet”. The DASH diet, which prevents high blood pressure, and the Flexitarian diet, which focuses on vegetables, were close behind.
The difference between the flexible vegetarian diet and the Mediterranean diet is mainly in the proportion of animal meat. The protein source of the Flexitarian diet is non-meat beans and eggs, and occasionally some animal meat is eaten to obtain the benefits of vegetarianism without giving up meat completely.
The common principles of the flexible vegetarian and Mediterranean diets are to maintain the original flavor of the ingredients and to cook them in good quality olive oil. The main vegetarian ingredients are: fresh fruits and vegetables, whole grains, nuts, dairy products, and herbs.
Nutrition experts recommend that a flexible vegetarian diet to achieve weight loss, you can use the 3-4-5 rule, that is, 300 calories for breakfast, 400 calories for lunch and 500 calories for dinner. Between meals, you can have two snacks, such as nuts, sugar-free yogurt, dark chocolate, sugar-reduced red bean soup, etc., 150 calories each time, the two times added up to 300 calories. A total of 1,500 calories a day meets the basic needs of an adult, and can be adjusted flexibly according to activity level, weight and gender.
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