What Happens When You Stop Eating Meat | 1 Month Vegetarian Weight Loss Transformation
What happens to the body if you completely abandon meat?
Among the food trends of our time, the rejection of a number of, according to popular opinion, products harmful to the body is confidently located. Contrary to age-old traditions, meat is often included in the list of frequently excluded foods. People consciously come to vegetarianism for different reasons. Someone backs their decision with ethical views and does not want to be involved in killing animals for human needs. Others are sure that the exclusion of animal protein from the daily diet will help cleanse the body of toxins and achieve a feeling of lightness.
It seems that all this is only good for our body, but let's talk not only about the absolute advantages, but also about the disadvantages that you can face when cutting your diet by avoiding meat.
Absolutely positive effects that avoiding meat products will have on your body , you can name the following.
A complete rejection of meat will help you to normalize metabolic processes, reduce subcutaneous fat and, therefore, cope with excess weight. Scientists have found that with unlimited amounts and calories in vegetarian food, weight loss occurs without additional effort. Nevertheless, if you lean on junk food while vegetarian, you can easily achieve the opposite effect. Pasta, white bread, sweets and refined oils - all this fits into the framework of a vegetarian meal, but clearly does not benefit the body.
Removing toxins and toxins from the body - cleansing the skin
Indeed , refusal of meat perfectly helps to cleanse the body. Many vegetarians report an improvement in fatigue and lightness throughout the day. in addition, the removal of toxins and toxins will be accompanied by an improvement in skin condition: acne, blackheads and blackheads will disappear.
For example, blogger Rachel Crawley shares with subscribers his story of getting rid of acne. At first, the girl tried to give up sweet and fast carbohydrates and noticed changes on the skin after three days of the experiment. There were significantly fewer new inflammations. Now the girl continues to recognize her body and tries veganism - the result is obvious, or rather, on her face.
Reducing the risk of developing colon and rectal cancer in general
Intestinal microflora in people who consume meat, and vegetarians are markedly different. When switching to plant-based foods, more protective bacteria are produced in the intestines. This way, your body will get enough indigestible fiber from plant foods, which serves as the prevention of bowel cancer. In addition, you will pre-exclude foods that WHO believes could potentially contribute to cancer: red meat, bacon, salami and other smoked foods.
Reducing the risk of developing cardiovascular diseases
Among them - coronary heart disease, hypertension and atherosclerosis. The carnitine in meat triggers chemical reactions in the intestines that negatively affect the heart muscle. However, refined foods, sugar, and the abuse of vegetable oils, not just meat, can lead to cardiovascular disease.
Reducing the risk of type 2 diabetes
Professor Anastasios Tumpanakis from the School The University of London Medical Sciences and his colleagues have shown that with vegetarianism, the level of cholesterol and triglycerides in the blood decreases, and the level of glycated hemoglobin is stabilized. Moreover, scientists have found an improvement in the psychological state of patients with diabetes. By giving up meat, the patients experienced a reduction in signs of depression.
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Despite a compelling list of the benefits of vegetarianism, there are numerous downsides to avoiding meat. They prove once again that everything needs balance and a conscious approach. Among the negative effects are the following.
Amino acid deficiency
Vegetable protein has a small amino acid composition and is much worse absorbed by the body. Animal products, including meat, contain all of the essential amino acids, and plant foods may lack one or more of these amino acids. Lack of protein over time leads to impaired functioning of the immune and reproductive systems. In addition, the protein obtained from meat is important for building cells, including heart cells.
Lack of this element in the body of a vegetarian is caused by the fact that meat contains heme iron, the absorption of which is 15-35%. At the same time, iron from plant products is absorbed worse: from 2 to 20%. Even milk and eggs are not a sufficient source of this substance.
Lack of zinc in the body is caused by the phytic acid content of legumes, nuts, seeds and grains. It reduces the bioavailability of this element. However, if you still have dairy and seafood in your diet, zinc deficiency can be avoided.
It is caused by two factors. Firstly, the same phytic acid and oxalates reduce its absorption. Second, RustDietary proteins contribute to increased excretion of calcium in the urine.
Vitamin D and B12 deficiency
Unfortunately, even if you are a vegetarian, not vegan, and eat dairy products and eggs, your body does not meat will still lack vitamins D and B12.
Deficiency of polyunsaturated Omega-3 fatty acids
Omega-3 has a great effect on the cardiovascular system, eyes and brain, therefore it is very it is important to maintain the level of these acids. However, if you decide to give up not only meat, but also animal products in general, this will lead to a lack of Omega-3 in the body. Accordingly, skin, hair and immunity will begin to deteriorate.
It will take time to reorganize from an omnivorous lifestyle to a vegetarian and healthy pancreas and intestines. Due to the lack of enzymes contained in meat, bloating and gas formation are initially possible.
Risk of gastritis
Plant foods, unlike meat, do not contain buffer proteins. It is they who neutralize the effects of acids, which can provoke gastritis, on the mucous membrane. In the worst case, persistent gastritis can lead to stomach cancer.
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How to fill the missing substances without meat?
If your decision to refuse from meat is final and unshakable, then you should look for alternative sources of substances missing in the body. Here are some simple tips to help you avoid missing important items.
- To avoid iron deficiency, do not drink too much tea and coffee. They contain tannin, which prevents the absorption of this element. Along with foods containing iron, consume foods that contain ascorbic acid. It improves absorption by 3-4 times and also prevents the formation of insoluble compounds with soy protein.
- To avoid omega-3 deficiencies, eat seafood, eggs, flaxseed, walnuts, soybeans that contain alpha-linolenic acid.
- Eat milk, soy, and artificially fortified foods to maintain essential amino acid levels.
- Your body can get zinc from legumes, nuts and soy products. Soaking, using sprouted grains, beans and seeds, and baking powder - reduce phytic acid and increase the bioavailability of zinc.
- Dairy products, cabbage, mustard leaves, turnips, broccoli and dried figs can help maintain calcium levels. Alternatively, refer to specialty supplements.
- Vitamins D and B12 can be taken in dosage forms. It is recommended to maintain the balance of vitamin B12 with foods artificially fortified with cobalamin.