Will You Gain Weight by Reintroducing Meat into a Vegetarian Diet? A Guide

Will You Gain Weight If You Start Eating Meat Again After Being Vegetarian?

Many vegetarians worry that they'll gain weight if they reintroduce meat into their diet. It's a valid concern, as meat tends to be higher in calories and fat compared to plant-based foods. However, with mindful eating habits, it is possible to avoid weight gain when transitioning back to an omnivorous diet.

In this comprehensive guide, we'll look at the research behind post-vegetarian weight changes, tips for transitioning your diet, foods to emphasize and avoid, and a sample meal plan.

Why Vegetarians Worry About Weight Gain

There are a few reasons why vegetarians are concerned about possible weight gain when adding meat back into their diet:

• Meat is calorie-dense - Meats like beef, pork, and chicken contain more calories ounce-for-ounce than many plant foods.
• Vegetarian diets are linked to lower BMI - Studies show vegetarians tend to have a lower average BMI than non-vegetarians.
• Vegetarians get used to eating low-calorie foods - A vegetarian diet emphasizes fruits, vegetables, beans, lentils, and whole grains, which are naturally lower in calories.
• Transition period may bring overeating - When reintroducing forbidden foods, it's easy to get carried away and overindulge.

With the right dietary changes, however, it's possible to healthfully integrate meat back into a vegetarian diet without gaining weight.

Research on Post-Vegetarian Weight Changes

Relatively few studies have looked specifically at weight changes after adopting a meat-eating diet post-vegetarianism. However, the research that exists provides some insights:

• One study of over 15,000 people found former vegetarians gained about 3.2 lbs after resuming meat consumption compared to continuous meat eaters.¹
• In a small study of 14 former vegetarians, 71% reported gaining weight after reintroducing meat, with an average gain of 13 lbs.²
• However, other research shows no significant weight differences between lifetime meat eaters and former vegetarians.³

The conflicting findings indicate weight changes likely depend on the individual and their dietary patterns, rather than meat consumption alone. With mindful eating choices, weight gain is not inevitable.

Tips for Transitioning Back to Meat Without Weight Gain

If you're a vegetarian looking to add meat back into your diet, take it slowly. Here are some tips to make the transition smooth and avoid unwanted weight gain:

1. Gradually increase meat portions

Don't go from zero to an eight oz steak overnight. Start with smaller portions like two oz a few times a week and slowly work your way up over the course of a month. This gives your metabolism and digestive system time to adjust.

2. Focus on lean proteins

Choose lower-fat meats like skinless chicken breast, pork tenderloin, turkey, fish, and 98% lean ground beef. Avoid breaded, fried meats and opt for healthier cooking methods like grilling, roasting, or broiling.

3. Watch portion sizes

It's easy to overeat calorie-dense meats. Pay attention to serving sizes and recommended portions to keep calories in check. Aim for four to six ounces of protein per meal.

4. Fill half your plate with veggies

Offset meat's higher calories by including low-calorie, high-volume plant foods. Make vegetables, fruits, beans, lentils, and whole grains the foundation of your diet.

5. Avoid empty calorie sides

Skip the buttery mashed potatoes, cheesy pasta, and dinner rolls. Instead, pair meats with veggie sides like roasted Brussels sprouts, cauliflower rice, or a big garden salad.

6. Watch condiments and oils

High-fat sauces and dressings can quickly drive up meat-based meals' calories. Use condiments sparingly and choose healthy fats like olive and avocado oil.

7. Don't go overboard on meat-centric meals

A 16-ounce ribeye steak dinner or double bacon cheeseburger is hard for even big meat eaters to digest. Keep sensible portions to avoid GI discomfort and weight gain.

8. Limit processed meats

Deli meats, hot dogs, bacon, and sausage are high in sodium, nitrates, and saturated fat - not to mention calories. Consume processed meats sparingly.

9. Keep moving

Maintain regular exercise when transitioning to a meat-based diet to help burn extra calories. Aim for 150 minutes of moderate activity per week.

Foods to Emphasize

To prevent weight gain when adding meat back into your diet, emphasize the following foods:

Lean Protein

• Skinless chicken and turkey
• Fish like salmon, tuna, and cod
• Shellfish such as shrimp and scallops
• Pork tenderloin and chops
• Lean beef like sirloin tips and 90%+ lean ground beef
• Tofu, tempeh, and seitan
• Eggs and egg whites
• Plain Greek yogurt and cottage cheese

Non-Starchy Vegetables

• Leafy greens like spinach, kale, and lettuce
• Broccoli, cauliflower, zucchini, and peppers
• Asparagus, green beans, snap peas, and carrots
• Tomatoes, onions, garlic, mushrooms, and eggplant
• Brussels sprouts, artichokes, and celery

Whole Grains

• Brown rice, wild rice, and quinoa
• Oats, farro, barley, and buckwheat
• Whole wheat or grain bread
• Popcorn

Fruits and Berries

• Apples, bananas, pears, grapes, and citrus fruits
• Berries like strawberries, blueberries, and raspberries
• Melons such as watermelon, cantaloupe, and honeydew

Legumes, Nuts and Seeds

• Beans and lentils
• Peanuts and natural nut butters
• Almonds, walnuts, pistachios, and pecans
• Seeds like chia, hemp, pumpkin, and sunflower

Healthy Fats

• Olive oil, avocado oil, and canola oil
• Olives and avocados
• Nuts and seeds

Foods to Limit

On the other hand, try to limit the following foods when reintroducing meat to avoid extra calories, fat, and sodium:

Processed Meats

• Bacon, sausage, pepperoni, and deli meats
• Hot dogs and beef jerky

High-Fat Meat

• Ribeye steak, prime rib, and pork chops with fat
• Dark chicken meat with skin
• Lamb chops and duck

Fried Foods

• Fried chicken tenders and nuggets
• Fish sticks and fried shrimp
• Fried appetizers like mozzarella sticks

Buttery Sides

• Mashed potatoes
• Macaroni and cheese
• Creamed spinach and corn
• Dinner rolls and biscuits

Heavy Sauces

• Cream sauces and gravies
• Hollandaise and béarnaise
• Cheese sauces
• Barbecue sauce and sweet and sour sauce

Sugary Drinks

• Soda, juice, and sweet tea
• Lemonade and fruit punch
• Sweetened coffee drinks
• Alcoholic mixed drinks

Sample Meal Plan

Here is a sample one-week meal plan with moderate portions of lean meat to get you started:

Monday

• Breakfast: Veggie omelet with 1 oz low-fat cheddar cheese, salsa and side of berries
• Lunch: Turkey burger (4 oz) on a whole wheat bun with lettuce, tomato, avocado, and mustard. Side salad.
• Dinner: Chili made with 90% lean ground beef (3 oz) over brown rice. Side of steamed broccoli.

Tuesday

• Breakfast: Plain Greek yogurt with berries and slivered almonds
• Lunch: Grilled chicken wrap (4 oz) with lettuce, bell peppers, onion, hummus, feta in a whole grain tortilla
• Dinner: Baked salmon fillet (5 oz) with roasted asparagus and a sweet potato

Wednesday

• Breakfast: Peanut butter banana oatmeal
• Lunch: Chef's salad with 1 oz turkey, 1 oz ham, boiled egg, tomato, cucumber, onion, bell pepper and balsamic dressing
• Dinner: Beef kebabs (4 oz beef) with peppers and onion over quinoa. Side salad.

Thursday

• Breakfast: Veggie scramble with 1 oz cheddar, spinach, bell pepper, mushroom, and onion. Toast with natural peanut butter.
• Lunch: Lentil soup with carrots, celery, onion, cabbage, and cannellini beans. Side of apple slices.
• Dinner: Pork tenderloin (4 oz), roasted sweet potatoes, and green beans

Friday

• Breakfast: Cottage cheese bowl with strawberries, slivered almonds, and a drizzle of honey
• Lunch: Chicken caesar salad wrap (4 oz grilled chicken) in a whole grain tortilla
• Dinner: Broiled cod fillet (5 oz) over brown rice with steamed broccoli

Saturday

• Breakfast: Veggie scramble with spinach, peppers, onions, mushrooms (1 whole egg + 2 whites)
• Lunch: Open-faced tuna melt on whole grain toast (3 oz tuna)
• Dinner: Veggie pizza with light mozzarella, mushrooms, peppers, onions, spinach (4 oz turkey pepperoni)

Sunday

• Breakfast: Overnight oats with chia seeds, sliced almonds and blueberries
• Lunch: Chicken pesto sandwich (4 oz grilled chicken) with pesto, lettuce, tomato on ciabatta
• Dinner: Veggie stir fry with broccoli, carrots, snap peas, bell pepper, onion with crispy baked tofu

The Bottom Line

It's natural for vegetarians to worry about weight gain when adding meat back into their diet. However, research has shown mixed results regarding post-vegetarian weight changes.

With mindful food choices and moderate meat portions as part of an overall healthy diet, it's certainly possible to avoid packing on the pounds. Emphasize lean proteins, veggies, fruits, whole grains, and plant-based fats when transitioning to a meat-inclusive diet. Limit processed and high-fat meats as well as fried foods, sugary beverages, and heavy sauces.

Gradually ramp up your meat intake and listen to your body. Pair meat with nutrient-dense plant foods to help manage calories and hunger levels. And be sure to keep up regular exercise when changing your diet.

By taking it slow and making smart food choices, you can successfully add meat back into your diet without unwanted weight gain.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.