Brenda Khan
Cutting meat out of your diet can have several effects on your body, both positive and negative. Research has shown that reducing meat consumption can lower your risk of heart disease, cancer, and type 2 diabetes. It can also aid in weight loss and lower your cholesterol and blood pressure. However, it is important to ensure that you are still meeting all your nutritional requirements, as you may miss out on important vitamins and minerals like vitamin B12, iron, and protein. A well-planned balanced vegetarian or vegan diet can provide enough nutrients, but it may require some adjustments to avoid deficiencies.
| Characteristics | Values |
|---|---|
| Weight Loss | Participants who cut meat out of their diets lost around 10 lbs on average without monitoring their calorie intake or increasing the amount they exercised. |
| Lower Risk of Heart Disease | Plant-based diets that limit meat, particularly fatty cuts of red meat and processed meats, are linked to a reduced risk of heart disease. |
| Lower Risk of Type 2 Diabetes | Research suggests that more plant-based diets are associated with improved insulin resistance and a lower risk of type 2 diabetes, compared to more animal-based diets. |
| Lower Risk of Cancer | Vegetarian and vegan diets have been linked to a reduced risk of cancer. |
| Lower Risk of High Blood Pressure | Processed meat products are higher in sodium, which is associated with a higher risk of high blood pressure or hypertension. |
| Improved Digestion | Diets that exclude meat are often rich in dietary fiber, which helps improve digestion and the growth of healthy gut bacteria. |
| Lower Cholesterol | Limiting foods with saturated fat, including meat, can lower "bad" or LDL cholesterol in the blood. |
| Lower Greenhouse Gas Emissions | Diets that include less meat or are plant-based can reduce greenhouse gas emissions by as much as 80% compared to meat-centric diets. |
| Nutritional Deficiencies | It can be harder to get enough iron, vitamin D, and vitamin B12 on a vegetarian or vegan diet. |
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What You'll Learn
You may lose weight
Cutting meat out of your diet may lead to weight loss, as shown by research from George Washington University School of Medicine. The study, published in the Journal of the Academy of Nutrition and Dietetics, found that participants who cut meat out of their diets lost around 10 lbs on average without monitoring their calorie intake or increasing their exercise. Neal Barnard, M.D., the lead author of the study, commented that "a plant-based diet can help you lose weight without counting calories and without ramping up your exercise routine".
This weight loss can be attributed to the fact that plant-based proteins such as tofu, tempeh, and lentils are lower in calories than meat. Additionally, meat tends to be high in saturated fat, which has been linked to an increased risk of heart disease. By reducing your saturated fat intake and choosing leaner protein options, you can contribute to a calorie deficit, which is necessary for weight loss.
However, it's important to note that weight loss may not occur solely from cutting out meat. A larger shift in dietary habits, such as increasing your intake of plant-based foods and reducing your consumption of processed foods, is typically required for noticeable weight loss. Additionally, when cutting out meat, it's important to ensure that you're still meeting all your nutritional requirements, including protein, iron, and vitamin B12, to sustain overall health and energy levels.
Overall, while cutting meat out of your diet may contribute to weight loss, it should be done as part of a well-rounded and nutritionally complete diet to ensure optimal health.
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You may feel more tired
Cutting meat out of your diet can lead to feelings of fatigue and weakness. This is because meat is a significant source of protein and iron, both of which are essential for energy production in the body. While it is possible to obtain these nutrients from other sources, the body absorbs iron more efficiently from meat compared to other foods.
Meat is a rich source of high-quality protein, which is crucial for maintaining energy levels. When meat is removed from the diet, it is important to ensure adequate protein intake from alternative sources. High-protein foods such as eggs, beans, peas, lentils, nuts, seeds, and soy products can be good substitutes. These foods provide the body with the amino acids necessary for energy production and overall health.
Iron is another critical nutrient that is abundant in meat. Iron plays a vital role in transporting oxygen throughout the body and supporting cellular function. A lack of iron can lead to decreased energy levels and fatigue. While green leafy vegetables like spinach, as well as iron-rich cereals, bread, and pasta, can provide some iron, the body's absorption rate from these plant-based sources is lower than that from meat.
The feeling of tiredness when cutting out meat may also be related to a decrease in vitamin B12 intake, as this vitamin is primarily found in animal-based foods. Vitamin B12 is essential for energy metabolism and healthy blood cells. A deficiency in vitamin B12 can contribute to feelings of fatigue and weakness. To counteract this, individuals following a meat-free diet can include vitamin B12-fortified foods such as cereals, soy products, and yeast extract spreads like Marmite.
Additionally, the initial transition period from a meat-inclusive diet to a meat-free one may result in temporary feelings of tiredness as the body adjusts to the new dietary pattern. This is particularly true if the diet is not carefully planned to ensure adequate nutrient intake. A well-balanced vegetarian or vegan diet can provide sufficient nutrients, but it often requires more planning to ensure all nutritional needs are met.
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You could reduce your risk of heart disease
Cutting meat out of your diet could reduce your risk of heart disease. Research has shown that eating red meat and processed meat is associated with a higher risk of heart disease. For example, a study by Lerner Research Institute in the US found that carnitine, a nutrient found in red meat, triggers gut microbe reactions that contribute to the development of heart disease.
A 2024 report in The Lancet Planetary Health found that rates of cardiovascular disease would fall if people ate less red and processed meat. The report estimated that if American adults reduced their consumption of red and processed meat by 30%, there would be 382,400 fewer cases of cardiovascular disease over a 10-year period.
In addition to reducing your risk of heart disease, cutting out meat can also help with weight loss. Research has shown that participants who cut meat out of their diets lost around 10 lbs on average without monitoring their calorie intake or increasing their exercise.
While reducing red and processed meat intake is recommended, it is not necessary to completely eliminate it from your diet. The UK guidelines suggest that people who eat 90g or more of red and processed meat per day should reduce their intake to 70g per day. This is still more than the average daily intake that the UK government recommends.
If you do decide to cut meat out of your diet, it is important to ensure that you are still getting enough nutrients. Meat is a good source of protein and iron, so you may need to find alternative sources for these, such as green leafy vegetables, iron-rich cereals, and high-protein foods like beans and eggs.
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You could lower your blood pressure
Cutting meat out of your diet may help lower your blood pressure. This is because meat, especially red and processed meat, is often high in saturated fat and sodium, which are linked to an increased risk of high blood pressure.
Reducing your saturated fat intake can lower "bad" or LDL cholesterol in your blood. Experts recommend that saturated fats should make up less than 10% of your daily calorie intake. Meat is also often high in sodium, and a high-sodium diet can lead to high blood pressure. Therefore, limiting or avoiding meat can help manage or lower blood pressure.
In addition to reducing saturated fat and sodium intake, a meatless diet can also increase your consumption of plant-based foods, whole grains, fruits, and vegetables, which are recommended for managing and preventing hypertension. These foods are rich in nutrients like potassium, magnesium, and fiber, which are involved in blood pressure regulation.
It is important to note that lean meats, when part of a balanced diet, can also help lower blood pressure. Lean meats are defined as having less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol. However, it is still essential to be mindful of portion sizes and choose alternatives like leaner cuts or unprocessed meats when possible.
By cutting out meat, you may also reduce your risk of other health issues. For example, red meat has been linked to heart disease and a higher chance of type 2 diabetes. Therefore, reducing or eliminating meat consumption can have a positive impact on overall health, including blood pressure.
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You may need to adjust your diet to get enough vitamins and minerals
A meatless diet can be a healthy choice, offering benefits such as weight loss and a reduced risk of heart disease and certain types of cancer. However, cutting meat out of your diet may require some adjustments to ensure you are getting enough vitamins and minerals.
Meat is a source of important nutrients like protein, iron, vitamin B12, and vitamin D. When you stop eating meat, you need to find alternative sources for these nutrients. For example, you can get protein from eggs, beans, peas, lentils, nuts, seeds, and soy products. Leafy green vegetables like spinach, as well as iron-fortified cereals, bread, and pasta, are good sources of iron.
Vitamin B12, which is essential for red blood cell development and maintaining nerve and brain health, is mainly found in animal-based foods. Vegetarians can get it from dairy products and eggs, while vegans will need to rely on fortified foods or supplements. Vitamin B12 can be found in yeast extract products, fortified cereals, and soy products.
Vitamin D, also known as the "sunshine vitamin," can be obtained by exposing your skin to sunlight. Additionally, eggs, fortified foods, and some types of milk can provide this nutrient.
In addition to these specific vitamins and minerals, it's important to adopt a varied and balanced diet overall. This includes emphasising fruits and vegetables, whole grains, beans, legumes, low-fat protein sources, and dairy products. By planning your diet carefully and considering supplements when necessary, you can ensure that you're getting all the nutrients your body needs while avoiding meat.
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Frequently asked questions
A diet that cuts out meat is linked to a reduced risk of heart disease and cancer. It can also help lower "bad" or LDL cholesterol in your blood, and lower the risk of type 2 diabetes.
You may feel tired and weak as you are missing a source of protein and iron, both of which give you energy. You may also have to put in extra effort to ensure you are getting enough vitamins and minerals, such as vitamin B12, vitamin D, calcium, and iron.
Research has shown that participants who cut meat out of their diets lost around 10 lbs on average without monitoring their calorie intake or increasing the amount they exercised.
