Cutting meat from your diet, even for a short period, can lead to surprising changes in your body. Here’s what research says about the benefits of a plant-based diet.
You may lose weight quickly
When meat is replaced with fiber-rich foods like vegetables, legumes, and whole grains, overall calorie intake tends to decrease.
Studies show that vegetarians lose an average of just under 2 kilograms in three months.
Your cholesterol levels drop
Meat and dairy products are high in LDL cholesterol, also known as "bad" cholesterol.
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Research indicates that people switching to a plant-based diet can experience a drop in LDL levels in as little as four weeks.
Your blood pressure may decrease
Vegetarian diets are associated with lower blood pressure, reducing the risk of heart disease and stroke.
Potassium and magnesium, abundant in plant-based foods, play a key role in this effect.
Your blood sugar stabilizes
Less meat and more fiber can lower the risk of type 2 diabetes.
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Studies suggest that vegetarians generally have more stable blood sugar levels, improving the body’s insulin regulation.
Your gut microbiome changes
When you stop eating meat, your gut bacteria start to shift.
Meat-digesting bacteria decrease, while those that specialize in breaking down plant fibers increase - often leading to positive health effects.
Your immune system gets a boost
Some research suggests that a plant-based diet can enhance immune function against viruses.
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Additionally, inflammation-related markers in the body decrease, lowering the risk of chronic diseases.
Your energy and digestion improve
Plant-based foods are easier for the body to digest than meat, potentially leading to increased energy and better digestion.
Fiber also helps regulate bowel movements and prevent constipation.
You might lack certain nutrients
Eliminating meat requires attention to nutrients like B12, iron, calcium, and omega-3 fatty acids.
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However, these can be obtained from plant sources or supplements.
Meat cravings may disappear
Researchers are exploring whether gut microbiome changes influence food cravings.
Some new vegetarians report losing their desire for meat as their bodies adjust to a plant-based diet.
It depends on what you eat
The benefits of cutting out meat depend on what replaces it.
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If meat is swapped for highly processed vegan alternatives like ready-made meals and sugary snacks, the health advantages may be lost.
This article is based on information from National Geographic.