What Happens to Your Body When You Start Eating Meat?

Food is personal. What you choose to eat—or not eat—may be shaped by your tastes, preferences, cultural or religious norms and health conditions. If you’ve been following a plant-based or pescatarian diet and are considering reintroducing meat, you might be wondering: What will happen to my body when I start eating meat again?

If you’re thinking about adding meat back onto your plate, here’s what dietitians want you to know first. 

1. You May Experience Digestive Changes

The first place you may feel the effects of introducing a new food is in your gut. You may notice these digestive changes as your body adjusts.  

• Increased Bloating. “The quantity and density of the proteins and fats in meat might be different from what your digestive system is accustomed to if you’ve avoided it for a long time,” says Ashley Hawk, M.S., RD, a Los Angeles-based registered dietitian. This can lead to mild bloating or discomfort initially, but these symptoms often resolve as the digestive system adapts, she says.
• More Constipation. Meat is high in protein and fat yet low in fiber, which can slow down digestion, leading to constipation or a change in bowel habits, says Melissa Mitri, M.S., RD, a registered dietitian and owner of Melissa Mitri Nutrition.
• Sudden Heartburn. Research has found that meat eaters are more likely to experience heartburn and gastroesophageal reflux disease (GERD) than people who follow a plant-based diet. Why? Meat requires more digestive work than plant-based foods, especially when it’s rich in saturated fat, says Christina Manian, RDN, a registered dietitian and sustainable food systems professional. This, in turn, may lead to increased stomach acid production and heartburn.

2. You May Have More Energy

Reintroducing meat into your diet could add some pep to your step. “Eating meat again may boost energy levels by increasing iron and vitamin B12 intake, both of which are crucial for energy production and cell function,” says Mitri.

Here’s why: Both iron and vitamin B12 play key roles in red blood cell production, ensuring oxygen is efficiently transported throughout the body. When levels of either nutrient are low or deficient, fatigue can set in., Adding meat back to your meals can naturally increase your intake of these energy-promoting nutrients. For example, a 3-ounce serving of steak delivers 19% of the Daily Value for iron and a whopping 183% of the DV for vitamin B12.

3. Your Body Composition May Change

Trying to lose a few pounds or build more muscle? Adding meat to your diet could help in two ways. The first is by increasing muscle mass. Meat is an extremely high-quality source of complete protein. It contains all nine of the essential amino acids your body needs to synthesize its own protein supply for important jobs like building cells, tissues, muscles, bones, hormones and antibodies. When combined with strength training, increased protein intake can further promote the growth of lean muscle mass. And if you’ve ever heard that eating protein burns calories, it’s true! Digesting protein requires more energy than digesting fat or carbs, so it may help with weight loss, says Mitri.

4. You May Have Healthier Skin

Looking for a beauty boost? Head to the meat department! Meat provides multiple nutrients that support skin health, says Hawk. For starters, meat is rich in zinc, a critical mineral for skin health. Plus, its protein stimulates collagen production, The result? Dewier, more elastic skin with fewer wrinkles without spending a bundle on fancy skin-care products or supplements. 

5. You May Feel Less Hungry

If you’re constantly feeling “hangry” and are always on the hunt for snacks, protein-rich meat might help. The reason? Protein is highly filling and helps control hunger, explains Mitri. Not only is protein slowly digested, research has found that a high-protein diet can raise levels of hunger-suppressing hormones while simultaneously lowering hormones that increase appetite. That can keep you more full and satisfied after meals and reduce the need for extra snacks throughout the day or the late-night munchies. 

If you’re wondering how much protein to aim for, a good goal is about 10 grams per snack. Healthy choices include turkey lettuce wraps, beef jerky or even chicken meatballs.

Strategies to Reintroduce Meat

Although it may feel intimidating, you can gradually reincorporate meat into your diet. These dietitian-approved strategies can help.

• Start with Small Portions. No need to start off with a big hunk of steak. Experts recommend modest 2- to 3-ounce portions. That’s about the size and thickness of a deck of cards.
• Transition Gradually. “Go slow,” says Manian. She recommends starting with one or two servings of meat every few days. Once your body adjusts and you feel comfortable, you can increase your intake to every other day or daily. 
• Think Variety. All our experts recommend lean meats, such as skinless chicken or turkey breast or lean cuts of beef or pork. It’s also helpful to limit highly processed meats such as bacon, sausage or deli meats, which tend to be heavy in sodium and saturated fat.
• Keep Your Plate Balanced. Don’t forget about those healthy plant foods you’ve been eating! Make sure to fill at least half your plate with veggies and dedicate one-quarter of it to fiber-rich whole grains like quinoa, barley, brown rice or whole-wheat bread or pasta. Then, fill the remaining quarter with lean protein. 

The Bottom Line

Eating meat can offer multiple health benefits, including more energy, improved body composition, healthier skin and better satiety. So, if you’ve been considering adding meat back to your plate, go for it! Just keep in mind that everyone’s body responds differently, and you may experience temporary digestive changes such as bloating, constipation or heartburn as your body adapts. The trick is to start slow and introduce small portions a few times a week until your body has adjusted. 

Don’t be afraid to experiment to find what works best for you! However, if you could use a little more personalized guidance, a few one-on-one meetings with a registered dietitian can be a great way to jump-start your success.