Not eating meat and eating too much meat: Which is harmful?

Diets that do not eat meat or eat a lot of meat will bring different effects on health. Therefore, you need to understand their effects to control the amount of meat each day.

The training diets that apply vegetarianism or cut meat are no longer strange to us. While not eating meat means you’ll lose a good source of lean protein and a number of other effects, in general, they can have many health benefits that you might not expect.

How does not eating meat affect the body?

1. Lose weight

In weight loss diets, vegetarian diets or those that focus more on vegetables are often highly effective.

According to a number of studies published in the Journal of the Academy of Nutrition and Dietetics, and the Journal of Internal Medicine, participants showed that participants adhered to a vegetarian diet, building meals from a variety of vegetables, fruits, and vegetables. Fruits, beans and whole grains can help you lose weight more easily, on average lose about 3.5kg, and veganism is also more effective for weight loss than many other diets.

A diet rich in vegetables and fruits can effectively support weight loss

A diet rich in vegetables and fruits can effectively support weight loss

2. Reduce cholesterol consumption

A meat-free diet can significantly reduce cholesterol in the body. Basically, genes will determine our cholesterol levels, but eating and exercising will also affect this level, reducing both HDL and LDL cholesterol.

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3. Keep the digestive system cleaner

The intestines of people who do not eat meat will be cleaner than those who eat a lot of meat every day. Many types of meat on the market are often injected with hormones and antibiotics, then treated with preservatives, so it is not good for the digestive system.

Vegetarian diets or high-vegetable diets provide a large amount of fiber and antioxidants, which help keep the intestines clean, and at the same time reduce inflammation more effectively. In addition, the rate of insulin mistransmission is also lower, helping to reduce the risk of metabolic syndrome and diabetes.

4. Your skin will glow

Healthy skin not only helps you look better, but it also shows the state of the body’s digestion. People who are vegetarian and have a healthy digestive system will often have lighter skin.

The fiber, antioxidants and other nutrients in vegetables and fruits will help detoxify the body daily, make the skin healthier and effectively improve the condition of acne, redness or eczema on the skin. .

5. Reduce the risk of disease

Not eating meat and choosing healthy alternatives can protect your body from the risk of heart disease or cancer.

Not eating meat but focusing more on vegetables helps reduce the risk of heart disease

Not eating meat but focusing more on vegetables helps reduce the risk of heart disease

In addition, the beneficial nutrients in vegetables also help you feel full longer, reduce calorie and cholesterol absorption, reduce the incidence of chronic inflammation, appendicitis or kidney disease.

6. Easily bloated

Although not eating meat or cutting meat in your daily diet can provide some health benefits, you should still change your diet slowly so that your body can adapt in time.

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When you suddenly eliminate meat from your diet and completely replace it with vegetables, you will be prone to gas and bloating due to absorbing a large amount of fiber at once.

How does eating too much meat affect the body?

Red meats provide too much protein and saturated fat, if consumed in large quantities will cause adverse health effects, especially for the elderly, people with obesity or diabetes.

Red meat is high in protein but lacks fiber, antioxidants and lacks many vitamins and minerals that are beneficial to the body. Therefore, if meat makes up a large portion of your daily diet, it is easy to lack other essential nutrients.

According to research by the American Cancer Institute, people who eat 340-510g of red meat per week have a higher risk of certain cancers.

Eating a lot of red meat will simultaneously increase calories and unhealthy fats for the body

Eating a lot of red meat will simultaneously increase calories and unhealthy fats for the body

Suggested meat servings and how to cut meat in meals

While there’s no set limit for how much meat you should consume per day, it’s still a good idea to cut back on meat portions or replace red meat with poultry or other lean proteins.

The recommended serving size for each meal should be divided into: ¼ whole grains, ¼ lean protein (including meat and other animal-based proteins) and ½ vegetables.

Tips to cut meat in your servings:

  • Start changing your eating habits by not eating meat for 1 night a week
  • Using a variety of fruits and vegetables and eye-catching decorations, taking up most of the plate space can make you crave more, providing enough essential nutrients without too much meat.
  • Search for more meat-free recipes or replace meat with vegetables in everyday dishes
  • Use beans, chickpeas and mushrooms in place of ground meat in salads, and combine with whole grains like barley, quinoa, and brown rice for complete workout nutrition.
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Not eating meat has many positive effects on health, and eating too much meat will increase the risk of many diseases, so try to cut down on the amount of meat in your daily diet and add more vegetables. !

In addition to the diet, exercise under the advice of and the guidance of experienced PTs will help you have a suitable training regimen, improve your health and physique in the most effective way.

Reference source

What Happens to Your Body When You Stop Eating Meat. Access date: 18/8/2020

What Happens to Your Body When You Eat Too Much Meat. Access date: 18/8/2020

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