In This ArticleView AllIn This ArticleExperience Digestive ChangesMay Have More EnergyBody Composition May ChangeSkin ChangesMay Feel Less HungryStrategies to Reintroduce MeatFAQs
In This ArticleView All
View All
In This Article
Experience Digestive Changes
May Have More Energy
Body Composition May Change
Skin Changes
May Feel Less Hungry
Strategies to Reintroduce Meat
FAQs
Close
Photo:Eating Well/Getty Images
Eating Well/Getty Images
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.
2. You May Have More Energy
Here’s why: Bothironandvitamin B12play 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.
18 Recipes to Boost Your Iron Intake
3. Your Body Composition May Change
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 inzinc, a critical mineral for skin health. Plus, its protein stimulatescollagenproduction,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 includeturkey lettuce wraps, beef jerky or evenchicken meatballs.
Although it may feel intimidating, you can gradually reincorporate meat into your diet. These dietitian-approved strategies can help.
What Happens to Your Body When You Eat Red Meat Every Day
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.
Frequently Asked QuestionsYour body never loses its ability to digest meat. But it may take some time for your body to adjust to digesting it again.Meat provides high-quality, complete protein to build and maintain lean muscle and help you feel full. It’s also rich in energizing nutrients like iron and vitamin B12.Yes! Experts recommend starting with small 2- to 3-ounce servings of lean cuts of meat every few days and gradually increasing, as desired, until your body adjusts.
Frequently Asked Questions
Your body never loses its ability to digest meat. But it may take some time for your body to adjust to digesting it again.
Meat provides high-quality, complete protein to build and maintain lean muscle and help you feel full. It’s also rich in energizing nutrients like iron and vitamin B12.
Yes! Experts recommend starting with small 2- to 3-ounce servings of lean cuts of meat every few days and gradually increasing, as desired, until your body adjusts.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between Dietary Factors and Constipation in Adults Living in Luxembourg and Taking Part in the ORISCAV-LUX 2 Survey.Nutrients. 2021;14(1):122. doi:10.3390/nu14010122Baroni L, Bonetto C, Solinas I, et al.Diets including Animal Food Are Associated with Gastroesophageal Reflux Disease.Eur J Investig Health Psychol Educ. 2023;13(12):2736-2746. doi:10.3390/ejihpe13120189Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health Professionals.National Institutes of Health. Office of Dietary Supplements.Vitamin B12 - Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Beef, loin, tenderloin steak, boneless.Nunes EA, Colenso-Semple L, McKellar SR, et al.Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults.J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Cao C, Xiao Z, Wu Y, Ge C.Diet and Skin Aging-From the Perspective of Food Nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870Wang H.A Review of the Effects of Collagen Treatment in Clinical Studies.Polymers (Basel). 2021;13(22):3868. doi:10.3390/polym13223868
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between Dietary Factors and Constipation in Adults Living in Luxembourg and Taking Part in the ORISCAV-LUX 2 Survey.Nutrients. 2021;14(1):122. doi:10.3390/nu14010122Baroni L, Bonetto C, Solinas I, et al.Diets including Animal Food Are Associated with Gastroesophageal Reflux Disease.Eur J Investig Health Psychol Educ. 2023;13(12):2736-2746. doi:10.3390/ejihpe13120189Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health Professionals.National Institutes of Health. Office of Dietary Supplements.Vitamin B12 - Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Beef, loin, tenderloin steak, boneless.Nunes EA, Colenso-Semple L, McKellar SR, et al.Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults.J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Cao C, Xiao Z, Wu Y, Ge C.Diet and Skin Aging-From the Perspective of Food Nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870Wang H.A Review of the Effects of Collagen Treatment in Clinical Studies.Polymers (Basel). 2021;13(22):3868. doi:10.3390/polym13223868
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between Dietary Factors and Constipation in Adults Living in Luxembourg and Taking Part in the ORISCAV-LUX 2 Survey.Nutrients. 2021;14(1):122. doi:10.3390/nu14010122Baroni L, Bonetto C, Solinas I, et al.Diets including Animal Food Are Associated with Gastroesophageal Reflux Disease.Eur J Investig Health Psychol Educ. 2023;13(12):2736-2746. doi:10.3390/ejihpe13120189Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health Professionals.National Institutes of Health. Office of Dietary Supplements.Vitamin B12 - Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Beef, loin, tenderloin steak, boneless.Nunes EA, Colenso-Semple L, McKellar SR, et al.Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults.J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Cao C, Xiao Z, Wu Y, Ge C.Diet and Skin Aging-From the Perspective of Food Nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870Wang H.A Review of the Effects of Collagen Treatment in Clinical Studies.Polymers (Basel). 2021;13(22):3868. doi:10.3390/polym13223868
Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between Dietary Factors and Constipation in Adults Living in Luxembourg and Taking Part in the ORISCAV-LUX 2 Survey.Nutrients. 2021;14(1):122. doi:10.3390/nu14010122
Baroni L, Bonetto C, Solinas I, et al.Diets including Animal Food Are Associated with Gastroesophageal Reflux Disease.Eur J Investig Health Psychol Educ. 2023;13(12):2736-2746. doi:10.3390/ejihpe13120189
Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228
National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health Professionals.
National Institutes of Health. Office of Dietary Supplements.Vitamin B12 - Fact Sheet for Health Professionals.
U.S. Department of Agriculture. FoodData Central.Beef, loin, tenderloin steak, boneless.
Nunes EA, Colenso-Semple L, McKellar SR, et al.Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults.J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Cao C, Xiao Z, Wu Y, Ge C.Diet and Skin Aging-From the Perspective of Food Nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870
Wang H.A Review of the Effects of Collagen Treatment in Clinical Studies.Polymers (Basel). 2021;13(22):3868. doi:10.3390/polym13223868
