The "elastin diet" is a more flexible "semi-vegetarian diet" (Semi-vegetarian diet).
In recent years, the trend of vegetable eating has become more and more prosperous, and many people have begun to try to change the current dietary form because of environmental protection, health and other factors, from meat eaters to all vegetarians. But for people who are accustomed to eating meat, it is indeed difficult to change from a meat eater to an all-vegetarian at once, so the "elastin diet" selected by the American media "U.S. NEWS and World Report" as the runner-up of the overall best diet in 2021 and the champion of the most helpful weight-loss diet is a diet method that is very suitable for people who want to gradually become vegetarians.
<h1 class="pgc-h-arrow-right" data-track="4" >What is the "elastin diet"? </h1>
The "elastin diet" proposed by American nutritionist Dawn Jackson Blatner in 2009 is a more flexible "semi-vegetarian diet", which Blatner advocates, as long as you eat more vegetables and fruits, eat less meat as a principle, you do not need to completely give up eating meat to have the benefits of vegetarian diet.
The "Flex Vegetarian Diet" uses plant-based foods as the main source, but when practitioners really want to eat meat, they can also eat some high-quality meat such as chicken and fish in moderation according to their own desires. Another nutritionist, Emer Delaney, also pointed out in an interview with the British media "BBC" that compared with the removal of animal foods such as meat and milk in all diets, the "flex vegetarian diet" is more like increasing the proportion of vegetables, fruits, nuts and whole grains in the one-day diet, so that practitioners can use a more balanced and more flexible way to slowly adapt to the vegetarian-based diet.
<h1 class="pgc-h-arrow-right" data-track="24" > what are the benefits of the "elastin diet"? </h1>
The biggest advantage of the "elastin diet" is that it is very easy to stick to, because people who practice the "elastin diet" can freely choose the amount of plant-based and non-plant foods they eat in a day, and do not need to completely give up the pleasure of eating meat, but mainly a large number of vegetables and fruits, supplemented by meat.
Although people who adopt the "elastin diet" can consume meat in moderation according to their mood, they will actually gradually reduce the frequency of eating meat, usually tending to be once a week instead of once a day, which can reduce the proportion of meat in the diet in the long run and slowly become vegan.
As dawn Jackson Blatner, the dietitian who proposed the diet, the implementation of the "elastin diet" can bring the same benefits as eating whole vegetables, so the following three scientific evidences "the benefits of eating vegetarian" will be introduced.
<h1 class="pgc-h-arrow-right" data-track="25" > 3 benefits of scientifically empirical vegetarianism</h1>
1. Reduce the incidence of cardiovascular disease
The International Journal of Clinical Nutrition has published a study that pointed out that among the 45,000 adult testers, compared with those who adopt the general diet, the incidence of cardiovascular diseases in people who use vegetables as the main food source in their daily lives has decreased by 32%, and the foreign media "Healthline" believes that this is because vegetables and fruits contain a large amount of fiber and antioxidant nutrients. It may help lower blood pressure, control cholesterol, and reduce the chance of cardiovascular disease.
2. Help with weight loss
A Harvard university study pointed out that compared with people who adopt the general diet, people who use plant foods as the main source of daily diet can lose more weight, and can lose an average of 2 kilograms more weight than people who do not adopt a vegetable diet in 18 weeks, which is likely to be because the vegetables and fruits themselves contain higher fiber, lower calories, and if paired with high-fiber whole grains and limit the total calorie intake of the day, it may make the weight loss effect better.
3. Reduce the incidence of colorectal cancer
A study published in JAMA Internal Medicine, published by the American Medical Association, found that among 78,000 test subjects, people who adopted the "Semi-Vegetarian diet" had an 8% lower incidence of colorectal cancer than those who took a general diet. Another article published in the Harvard Journal of Health Medicine speculates that this is because eating fresh fruits and vegetables can bring rich nutrients to the body such as folic acid, calcium and a large amount of fiber, which can maintain the intestines in a healthier environment, so adopting a diet with fruits and vegetables as the main source may help slow the chance of colorectal cancer.
<h1 class="pgc-h-arrow-right" data-track="26" > how to implement the "elastin diet"? </h1>
1. Consume 4 to 5 servings of fresh fruits and vegetables a day
According to the British media "BBC" pointed out that people who use the "elastin diet" should consume plant foods such as vegetables, fruits, nuts, etc. at three meals, eat at least 4 to 5 servings of fresh vegetables and fruits a day, and match the appropriate amount of whole grain foods to make the overall diet more balanced and more full.
2. Eat high-quality lean meat such as chicken and turkey meat
The BBC also pointed out that if you really want to eat meat, it is recommended not to choose processed foods such as ham and bacon, because these highly processed meats contain a lot of fat and salt, which will have a negative impact on the body. Dietitian Emer Delaney suggests that you can choose low-fat lean meats that are rich in protein, such as chicken, turkey, etc., which can not only satisfy the desire to eat meat, but also bring a sense of fullness and reduce the burden on the body.
3. Ingest iron-rich vegetables and fruits
Because the iron in plant foods is less easily absorbed by the human body, vegetarians or semi-vegetarians should pay more attention to supplementing foods rich in iron in their weekday diets, such as seabed, red moss, wakame, dark green vegetables, red beans and flower beans. In addition, black sesame seeds, laterite peanuts, pumpkin seeds and other nuts also contain high iron content, it is recommended that you can add a tablespoon of nuts every day, and then take it together with foods rich in vitamin C, which helps to increase the absorption rate of iron.