7 Tips to Reintroduce Meat into Your Diet| Banner Health (2024)

FAQs

7 Tips to Reintroduce Meat into Your Diet| Banner Health? ›

Start with One Meat at a Time

Even though there's no hard or fast rule on which types of meat to add to your diet, it's recommended to start with fish, poultry and then red meat. At the very least, introduce meat slowly and one at a time.

Start with One Meat at a Time

Even though there's no hard or fast rule on which types of meat to add to your diet, it's recommended to start with fish, poultry and then red meat. At the very least, introduce meat slowly and one at a time.

Some vegans are concerned that they may get sick if they eat meat after not consuming it for a long time, but while accidentally eating meat is certainly an unsettling experience, it's unlikely you'll become seriously ill.

You may gain some healthy bacteria in your gut—and some bloat, at least at first. "Your body has digestive enzymes that handle the proteins in both meat and plants, and that doesn't change when you stop eating meat," explains Liz Applegate, PhD, director of sports nutrition at the University of California, Davis.

You may feel tired and weak if you cut meat out of your diet. That's because you're missing an important source of protein and iron, both of which give you energy. The body absorbs more iron from meat than other foods, but it's not your only choice.

While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.

Meat contains Advanced Glycation End-Products (AGEs).

AGEs are naturally occurring compounds in food and can be increased by cooking on dry heat, such as on a grill. AGEs are associated with a variety of diseases including brain inflammation, diabetes, heart disease, and cancer.

It's worth mentioning that some individuals who regularly eat meat can actually experience acne breakouts if they suddenly stop consuming meat. The body is complex, and there's no way to know for sure how eating meat or cutting it out will affect one's skin until enough time has gone by.

Interestingly, people eating plant-based diets make little or no TMAO after a meat-containing meal, because they have a totally different gut microbiome. It takes only a few days for our gut bacterial patterns to change – the benefits of a plant-based diet start quickly!

And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. And they have a lower risk of heart disease than nonvegetarians do. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes.

Do vegetarians eat eggs? ›

Well, the short answer is yes! Unless they are vegan (meaning they don't eat dairy products, eggs, or any other products which are derived from animals), some vegetarians do eat eggs and belong to a group known as lacto-ovo-vegetarians which according to the Vegetarian Society is the most common type of meatless diet.

Eating a diet with no or limited meat may benefit your health and the environment. Cutting back on meat and eating a predominantly plant-based diet may help with weight management, protect against heart disease and certain cancers, and support a healthy gut.

"Food is such an integral part of our lives that any type of dietary adjustment may feel overwhelming or limiting at first. For this reason, it may be easier to start slow—try limiting portion size or frequency of consumption," she says. If you're a heavy meat eater, for instance, maybe don't stop cold turkey.

Eat beans, pulses, eggs and other sources of protein

Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

Manage Any Sensitivity

If you do experience sensitivity, drink plenty of water, and typically, any symptoms usually subside within a few hours. Taking a digestive aid or doing something lightly active like taking a walk may also help alleviate discomfort sooner rather than later.

For unknown reasons, some people have a strong immune response to these molecules. The body makes proteins called antibodies. These antibodies target alpha-gal as something the immune system needs to clear out. The response is so strong that people with this allergy can no longer eat red meat.

Avoid food for the first few hours as your stomach settles down. Drink water, broth, or an electrolyte solution, which will replace the minerals that you lose with vomiting and diarrhea. Eat when you feel ready, but start with small amounts of bland, nonfatty foods such as toast, rice, and crackers. Get plenty of rest.