Cutting out red meat from your diet is a personal choice, and there may be several reasons behind your decision to consume less red meat and processed byproducts, from improving your health to decreasing agricultural impacts on climate change.
Beef and dairy cattle are the leading contributors of greenhouse gases in livestock, accounting for 62% of the sector’s emissions, including methane, nitrous oxide and carbon dioxide. Likewise, you may be transitioning to a plant-based diet based on your morals and concerns for animal welfare.
Whatever your motives, you’ve made eliminating red meat your goal. However, you may be wondering what you can do to get started. This guide will help you learn the ins and outs of eating less meat.
What Happens to Your Body When Cutting Out Red Meat?
From the start, you might begin noticing changes in your body when you cut red meat from your diet. These changes aren’t necessarily bad, though.
People who stop eating beef, pork and lamb tend to have less inflammation. That’s because studies have found a correlation between two inflammatory markers in red meat and the prevalence of obesity. Reducing inflammation with less meat consumption could potentially help you lose weight or decrease arthritic pain.
Saturated fat also occurs naturally in red meat and dairy products, leading to high cholesterol and an increased risk of cardiovascular disease. While newly published studies indicate that red and white meat have similar effects on cholesterol levels, dietary recommendations still suggest eating fewer red meat products to lower bad cholesterol levels.
High cholesterol has significant effects on individuals that are susceptible to poor cardiovascular health, as well. Mounting evidence has shown that individuals triple their risk for heart disease-related chemicals in the body if they eat a serving of red meat every day.
Additionally, red and processed meat consumption may leave behind mutational DNA damage that causes colorectal cancer. If cancer runs in your family, eliminating red meat from your diet could be an effective preventative measure.
How to Successfully Eliminate Red Meat From Your Diet
Cutting red meat from one’s diet can be challenging or easy, depending on the person. If you’ve decided you no longer want to eat red meat, there are four ways you can approach eliminating it.
Reduce Your Red Meat Consumption a Little at a Time
Let’s say you consume red meat several times a day, sausage at breakfast, a roast beef sandwich at lunch and a hamburger at dinner. You might focus on eating less of one particular type of red meat product to start.
For instance, eliminate processed meats like bacon and cold cuts. Then you can start to eat fewer hamburgers and lamb chops. Decreasing your portion sizes is another practical way to reduce red meat consumption. Instead of a double cheeseburger, opt for one patty. Rather than two helpings of meatloaf, try for one serving.
If you’re not ready to cut red meat out entirely, only eat one to two servings a week, equating to about six ounces. Those with high cholesterol should consume no more than three ounces a week.
Replace Red Meat With Healthier Options
Red meat isn’t the healthiest protein, so begin swapping it for white meat chicken, roasted turkey and salmon. For example, use ground turkey instead of beef for meatballs.
Of course, a diet free of red meat makes you more prone to an iron deficiency. Thankfully, clams contain high levels of iron, making them an excellent substitute for steak on the grill.
Studies also show that people who eat more fish improve their longevity. For example, one study found that men and women have a 10% decreased risk of cardiovascular mortality when they increase their omega-3 consumption.
Enjoy More Variety
Eliminating red meat allows you to enjoy more variety in your diet. Try recipes with plant-based proteins and whole grains for better nutritional balance, legumes, seeds and nuts are satiating and full of fiber.
Eggs are also loaded with adequate protein and are highly versatile. Make a quiche, omelet or casserole loaded with your favorite fresh vegetables.
Remember Your Reasons
Sometimes you need to remember your reasons for eliminating red meat to stay on track. If decreasing your risk of heart disease and cancer or lowering your cholesterol is most important, let that keep you motivated.
For eco-conscious foodies and animal lovers, cutting red meat from your diet is good for the environment and helps protect animal welfare.
Remember that eliminating red meat might cause you to miss essential nutrients like zinc, iron and B vitamins. Asking your doctor to run regular bloodwork and supplementing with vitamins can ensure your body gets the appropriate amount of vitamins and minerals it needs.
Eat Less Red Meat for Better Health
Even if you decide to eliminate red meat for environmental or animal welfare reasons, you’re bound to reap the benefits of better health. Making dietary changes is challenging for everyone, so don’t be so hard on yourself if it takes longer than expected to wean yourself off.
