Gradually transitioning to a vegetarian diet over several months can help overcome meat cravings. Psychological cravings can be distracted with tasks or hobbies, while physiological cravings can be satiated with high-protein foods. Staying hydrated and incorporating new foods into the diet can also help. Vegetarianism can be an intermediate goal before transitioning to a vegan diet. Eventually, the body will crave vegetarian foods and meat will become unappealing.
With a push towards healthier diets many people are turning to vegetarianism, but some find it difficult to overcome cravings for meat. One of the key factors is to avoid creating a situation that creates them. To this end, it is preferable to gradually switch to a vegetarian diet over a period of several months, a year or even more. The time it takes to overcome meat cravings and eliminate meat from the diet will vary from person to person, but there are some things everyone can do to ease the path.
The body gets used to a specific diet and drastically changing it by eliminating all meat at night is preparing for a fall. Instead, wean yourself off meat by taking one meal a week where you would normally eat meat, and substitute one vegetarian meal instead. If you enjoy cooking, you may want to pick a weekend night so you have more time to get ready. Try a different meal each week to create a repertoire of vegetarian dishes you enjoy. In 4-6 weeks, add another vegetarian meal to the diet, gradually reducing meat and eventually eliminating it. Becoming a vegetarian slowly should help reduce or eliminate cravings for meat.
In order to overcome meat cravings it is also important to understand them. According to some experts, there are two types of cravings: psychological and physiological.
Psychological cravings are temporary and, if ignored, usually pass within 15-20 minutes. Psychological craving triggers can include smells, such as driving from a fast food restaurant, work-related stress, turmoil in a personal relationship, excitement, or boredom. These triggers can create cravings for our favorite fast foods or treats like ice cream or sweets. The best way to avoid giving in to a psychological craving is to distract yourself with a task, chore, hobby, exercise, or sugarless gum. The longing will pass if given a chance.
Physiological cravings are often triggered by a drop in blood sugar and can create dizziness, shakiness and a feeling of tiredness. These cravings do not go away and should be satiated as this is the body’s way of telling us that we are missing something we need. To overcome the craving for meat, try eating something high in protein such as a soy, legume or cottage cheese based food. If the craving is for fat, try a handful of peanuts, a few almonds, or a smoothie.
Avoid “feeding” cravings for meat. Try the above methods, but if nothing works, eat a small amount of meat to satiate the craving. If that doesn’t stop the craving, it’s more likely a psychological craving. Many people grew up eating meat and associating meals (and eating meat) with family and good feelings. Cultural influences can also influence how we feel about food. Give yourself and your time time to make the same positive associations with your new vegetarian diet.
Finally, it is easier to switch from a meat-based diet to a vegetarian diet than it is to switch from a meat-based diet to a vegan diet. Vegetarian diets can include dairy products and eggs. While calcium and other nutrients can also be obtained on a vegan diet, you’ll likely overcome meat cravings by taking “baby steps.” If going vegan is the ultimate goal, consider letting vegetarianism be the intermediate goal.
Another important factor is to stay hydrated. Cravings for food are often triggered by a lack of fluids. Drink a glass of water every couple of hours and your stomach will stay fuller.
It’s also important to incorporate new foods into your diet and not just eliminate meat while keeping everything else the same. There are plenty of prepared vegetarian meals in the freezer section of most grocery stores. These include everything from soy burgers to “buffalo wings” and “chicken” patties. In the meat-for-lunch section you can also find meatless bologna, “ham,” “turkey,” and hot dogs, all made with high-protein, low-fat soy. Buy fresh fruits and vegetables and pick up a vegetarian cookbook. Italian and Mexican foods make great vegetarian dishes, and when you like what you’re eating it’s so much easier to overcome your meat cravings.
As you transition to a vegetarian diet, your cravings for meat will lessen over time. Don’t beat yourself up as you go through the dietary change, but allow it to happen naturally. Your body will start to feel better on a vegetarian diet and you will soon crave those foods instead. Eventually there will come a day when you realize you haven’t eaten or craved meat for weeks or months. The thought of eating meat will be unappealing, and a vegetarian diet will be your new, healthier way of life.
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