Energy balance

Adopting a flexitarian or semi-vegetarian diet (SVD) is associated with lower body weight, reduced BMI, and lower body fat percentage compared to non-vegetarian diets.

If you want to lose weight or improve metabolic health, you don't need to go fully vegan. Adopting a flexitarian diet—where you eat meat occasionally (e.g., less than once a week) or exclude red meat but eat poultry/fish—is associated with lower BMI and body fat compared to standard non-vegetarian diets. Focus on reducing red and processed meats while increasing plant-based foods.