What Happens to Your Body When You Stop Eating Meat—Even for a Short Period of Time

Plant-based diets limit meat or exclude it from the diet altogether. This change in diet can affect your heart health, blood sugar levels, and digestion.

Plant-based foods generally contain less saturated fat, cholesterol and sodium than meats. They are also richer in fiber, antioxidants and potassium. All of this together promotes healthy blood cholesterol levels, blood pressure, and overall heart function.

Studies suggest that a plant-based diet can lower cholesterol levels. It is also linked to a lower risk of developing heart disease and dying from heart disease.

One study suggests that people who ate more red meat had about a 9% higher risk of colorectal cancer and a 13% higher risk of colon cancer.

Meat can also affect the gut microbiota. Eating lots of processed red meat can reduce the number of different bacteria in your gut. A diverse gut microbiome is important for digestion because it helps break down food, absorb nutrients, and maintain regular bowel movements.

Eating more plant-based foods also increases your fiber intake. Fiber helps with bowel movements. This adds bulk and softens the stool. It also supports beneficial gut bacteria.

Plant-based diets are generally high in fiber. Studies suggest that eating more fiber may help lower blood sugar and increase insulin sensitivity.

However, you probably won’t see the same benefits if you replace meat with ultra-processed plant foods or foods low in fiber and high in sugar.

A plant-based diet can help reduce calorie intake and improve gut microbiota, blood sugar, and lipid levels. All of these changes combined can promote weight loss and maintenance.

The type of plant foods you eat plays an important role. Studies show that eating more whole, plant-based foods is linked to less weight gain over four years. In contrast, plant foods such as French fries, refined grains, and sugary foods are associated with greater weight gain.

Protein is crucial for health. Your body needs protein for hormone production and tissue building and repair. It also plays a role in the functioning of muscles, the immune system and in the health of skin, hair and nails.

One study looked at protein and nutrient intake in people on a plant-based diet and those who ate meat. Protein intake was lower in people on a plant-based diet than in people eating meat, but it was still within recommended limits.

Many plant foods, such as whole grains, beans, legumes, nuts and seeds, provide protein. Meat-free animal foods, like eggs and dairy, also provide high-quality protein. This means that it is possible to get enough protein from a meat-free diet.

Some nutrients are found more in foods of animal origin. One study showed that people following a plant-based diet had less vitamin B12, vitamin D, iron, zinc, iodine, calcium, and omega-3 fatty acids than meat eaters.

When switching to a plant-based diet, it’s important to make sure you’re getting all the essential nutrients, whether through food or supplements.

A meat-free diet is not automatically healthy. Plant-based diets can also be high in calories, saturated fat and sodium. Here are ways to plan a nutritious and balanced meat-free diet:

• Gradually reduce your meat consumption: A gradual decrease can be helpful if you want to cut meat. Starting with processed meats can be a good option for reducing saturated fat and sodium.
• Add protein to meals and snacks: Whole grains, beans, peas, lentils, nuts and seeds contain protein. Add one or more of these foods to your meals and snacks to increase your daily protein intake.
• Eat eggs and dairy products: Eggs and dairy products are excellent sources of protein and minerals, such as calcium, vitamin D, iron and zinc, which may be lacking in people on a meat-free diet.
• Read the labels: Many meat alternatives are made from legumes, grains and soy. They can provide protein and essential nutrients, but can also be high in calories, saturated fat, sodium and additives. Read the Nutrition Facts label and ingredients to find nutrient-dense products with minimal ingredients.
• Consult your healthcare professional: Talk to your provider before following a meat-free diet. Not eating any type of meat can lead to reduced intake of essential proteins and minerals. Your healthcare professional can help you plan your diet to avoid deficiencies.