Everything that happens to your body when you stop eating meat

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

There are a variety of reasons people decide to cut meat out of their diets; from ethical concerns, including animal welfare and ditching support for the meat industry, to health benefits like reduced risk of heart disease, weight management and improved digestion. Sustainability considerations can also play a role, such as the negative impact livestock farming can have on the environment, plus religious and cultural beliefs (Picture: Getty Images)

What happens to your body after one week…

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

'Within the first week, your gut microbiome begins changing as beneficial bacteria that thrive on plant fibre start increasing,' explains Dr Garcha. That is, assuming you're eating fibre-rich whole foods rather than processed alternatives. Next, your digestive system adjusts to the higher fibre intake, which may cause temporary bloating or gas. The expert adds: 'Early reductions in inflammation markers can be detected in blood tests, particularly if you've replaced meat with anti-inflammatory plant foods.' In terms of psychological signs, you might experience some cravings or mild anxiety as your body adjusts, especially if meat was a significant part of your diet. However, Dr Garcha says many also report feeling lighter and a positive sense of alignment with their values, particularly if ethical or environmental concerns motivated the change (Picture: Getty Images)

What happens to your body after two weeks…

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

By week two, digestive symptoms typically stabilise as your gut adapts to the fibre-rich diet. This often results in improved bowel regularity, notes the expert. 'LDL cholesterol levels begin responding to the dietary change, with measurable decreases, especially if you've replaced meat with foods containing soluble fibre.' Energy levels also often improve as your body adjusts to getting fuel from plant sources. Similarly, you may experience enhanced mental clarity due to an increased intake of antioxidants and nutrients like folate. Beware: Dr Garcha states that some people still experience fluctuating moods as their bodies adjust to the nutritional transition (Picture: Getty Images)

What happens to your body after six months…

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

What's going on six months in, you ask? Well, according to Dr Garcha, 'systemic inflammation may show marked reduction if you've maintained a diet rich in fruits, vegetables, and other anti-inflammatory foods.' Blood pressure and cholesterol improvements can also contribute to reduced cardiovascular risks when meat is replaced with fibre-rich whole foods rather than processed alternatives or high-fat dairy products (Picture: Getty Images)

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

Next, if refined carbohydrates are limited, blood sugar regulation will typically improve, while mental health benefits can be seen. This includes boosts in mood stability, reduced anxiety, and decreased depressive symptoms when nutrient needs are met through diverse plant foods. 'These benefits stem from improved gut-brain interactions and better nutrient profiles supporting neurotransmitter function,' says Dr Garcha. However, the expert notes that this period requires careful attention to vitamin B12, zinc, and omega-3 fatty acids, as deficiencies can negatively impact both physical and mental health (Picture: Getty Images)

What happens to your body after one year…

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

Additionally, he says that any former meat cravings will have typically subsided, and that long-term mental health research suggests potential benefits, including reduced symptoms of depression, better stress management, and improved cognitive function. 'These changes may occur as a well-planned plant-based diet supports neurotransmitter production, reduces systemic inflammation, and maintains a healthier gut microbiome that communicates with your brain,' educates Dr Garcha. He also adds that, while most people will have established routines ensuring adequate nutrient intake, vitamin B12 supplementation remains essential (Picture: Getty Images)

Are there negatives of cutting out meat?

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

When eliminating meat from your diet, Dr Garcha says several important nutrients require special attention:
• Vitamin B12: This is found almost exclusively in animal products. 'Without supplementation or fortified foods, deficiency can develop, causing fatigue, neurological problems, and anaemia. Supplements or fortified foods are essential for those eliminating meat,' the doctor says.
• Iron: Meat contains more easily absorbed haem iron. Plant iron (non-haem) is less readily absorbed, 'potentially leading to lower iron stores, especially in menstruating women,' notes Dr Garcha. As an alternative, he states that consuming vitamin C with plant iron sources helps improve absorption (Picture: Getty Images)

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

• Protein: 'Plant proteins have lower bioavailability and different amino acid profiles than animal proteins,' says the expert. Without proper food combining and adequate quantities, this may affect muscle maintenance and recovery, particularly for older adults and athletes.
• Calcium and Zinc: Dr Garcha states that plants contain compounds that inhibit mineral absorption. 'Lower intake of these minerals is associated with higher fracture risk and compromised immune function in poorly planned plant-based diets.'
• Omega-3 Fatty Acids: 'Plant sources provide ALA which must be converted to EPA/DHA - a conversion that isn't very efficient in humans,' explains Dr Garcha (Picture: Getty Images)

A note from the doctor

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

Dr Garcha warns not to take everything as exact gospel. Rather, this timeline assumes replacing meat with nutritious, minimally processed plant foods. 'Results can vary dramatically based on what actually replaces meat in your diet,' he says. Which basically means that if meat is swapped with ultra-processed foods, refined carbohydrates, or excessive cheese/dairy, many health markers could worsen rather than improve (Picture: Getty Images)

What happens to your body after one week…, What happens to your body after two weeks…, What happens to your body after six months…, What happens to your body after one year…, Are there negatives of cutting out meat?, A note from the doctor

'The potential benefits described rely on adopting a well-balanced diet rich in vegetables, fruits, legumes, wholegrains, nuts and seeds,' the expert schools, saying that 'protein adequacy remains essential for muscle maintenance and overall health.' Finally, individual experiences vary based on pre-existing conditions and lifestyle factors, so Dr Garcha recommends consulting healthcare providers when making significant dietary changes (Picture: Getty Images)

Post Related