What is the Reducetarian Diet?
Someone following the reducetarian diet significantly reduces their consumption of red meat, poultry, seafood, eggs and dairy, according to the Reducetarian Foundation. It’s a twist, if you will, on vegetarianism or veganism. The foundation aims to improve human health, protect the environment and shield farm animals from cruelty by decreasing consumption of animal products.Tips for Following the Reducetarian Diet
If you’re interested in becoming a reducetarian, the foundation recommends starting slow. “By setting yourself unrealistic goals,” the foundation says, “you may be setting yourself up for failure.” You’re more likely to stick to a reducetarian diet if you begin, for example, by eating one meat-free meal a day, according to the foundation. Other recommendations from the foundation include:1. Treat meat like a side dish.
Most of us, the foundation notes, have been taught that meat is the main attraction of any dish or meal. You can ease into reducetarianism by changing that attitude. “If you start seeing it as a treat that you only have occasionally, or as a side dish, then it will be easier for you to gradually cut it out of some of your meals,” the foundation advises.2. Go easy on yourself.
While it’s ideal to eat plates full of colorful fruits and vegetables, it’s not always realistic to do so. Don’t put pressure on yourself to constantly consume a rainbow of food. It’s OK if you sometimes fix plain, simple meals.3. Educate yourself about nutrition.
Learn which foods supply enough of the daily recommended nutrients. This includes remembering that meat, poultry and similar products aren’t the only sources of protein. A number of vegetables contain plentiful amounts of protein. For instance, broccoli, kale and sprouts are among the array of protein-rich greens.4. Feel free to experiment.
Today, you can easily create reducetarian-friendly versions of your favorite dishes. For example, you can whip up chicken alfredo with plant-based chicken, dairy-free sauce and pasta. “It’s helpful to use all the usual plant-based ingredients that you would normally use, and that way you can almost trick your tastebuds into thinking it’s the exact same dish!” the foundation says.5, Keep up with the calories.
Vegan and vegetarian foods contain far fewer calories than animal products do. Therefore, you need to be mindful of how many calories you’re consuming on a reducetarian diet. “If you are used to eating a calorie-dense meat diet, then it may be difficult for you to get sufficient calories with only plant foods,” the foundation says. According to the Academy of Nutrition and Dietetics, an adult woman should consume 1,600 to 2,200 calories a day. For an adult man, estimates range from 2,000 to 3,200 calories a day.6. Don’t ignore cravings.
Are you salivating at the thought of chowing down on a juicy hamburger? Give in to the craving, but substitute a red-meat burger for a plant-based burger. Or do want to satisfy your hankering for a regular salmon filet? You can choose plant-based salmon as an alternative.7. Plan your meals.
Planning your meals can prevent you from eating impulsively or snacking uncontrollably, and keep help keep you on track with a reducetarian diet. “You need to plan realistically,” the foundation suggests, “and make sure you have planned enough food for yourself throughout the week.”8. Don’t fear failure.
If you slip up and return to a meat-heavy diet, don’t view it as a failure. Figure out why you fell off the reducetarian bandwagon and try to hop back on it when the time is right. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="158703" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1648244678882{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/louisville-vegan-jerky-gluten-free-smokey-carolina-bbq"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="158701" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1648244700203{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/banza-plant-based-chickpea-mac-cheese"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="158702" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1648244725642{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/rhythm-superfoods-organic-cauliflower-bites-white-cheddar"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]Visit the Vitacost Vegan Shop to browse thousands of plant-based foods, supplements, fitness essentials, natural home essentials and clean beauty faves!
