As Arnold Schwarzenegger says, “You hit like a vegetarian.” It’s obvious the vegetarian-weakling equivalency is rampant. But fortunately for anyone who’s considering giving up meat, it’s also all wrong.
After all, former UFC fighter Jake Shields and Ironman champion Dave Scott are both vegetarians, and 300-pound NFL defensive end David Carter is full-on vegan. Meanwhile, research published in The American Journal of Clinical Nutrition suggests that as long as you get enough protein, it doesn’t matter if it’s from meat, eggs, or quinoa. And in one study presented at an annual meeting of the Obesity Society, people who followed a meat-free diet lost more weight than did omnivores, even if they ate just as many daily calories.
All the muscle without the fat? It’s tempting, but the idea of cutting out meat is still daunting to any meat-loving guy. The key to making it easier: Follow these six tips.
Find Replacements
If you really relish a good chunk of meat, giving it up is a lot more difficult when you don’t have something at least slightly similar taking its place. “When my husband first went vegetarian, I swapped in meat alternatives for his normal beef and chicken to allow his palate to catch up with his beliefs,” says nutritionist and vegetarian Alex Caspero, R.D., owner of Delicious Knowledge. Faux meats and veggie burgers can easily serve as stand-ins, while the texture of slightly mashed lentils is pretty darn similar to ground beef, she says. Just make sure to season your meat replacement like you would the real deal.
Start with What You Already Know
“I recommend new vegetarians identify four to five meals that they already love that just happen to naturally be vegetarian. For instance, vegetable stir-fry, pasta with red sauce, and black bean burritos are all familiar foods that are easy to make,” Caspero says. “From there, pick one to two new recipes a week to experiment with to continue to grow your kitchen repertoire.”
Eat Ethnic
While even meat-and-potatoes restaurants are constantly expanding their menus to accommodate vegetarians, by and large, ethnic restaurants tend to have the widest away of meat-free options, Caspero says. So if your friends are rooting for a barbecue joint, maybe suggest Indian, Thai, Vietnamese, Greek, or Italian instead.
Take It Slow
If the idea of going cold turkey (without the turkey) makes you shudder, consider slowly tapering the amount of meat you eat until you eventually reach full vegetarian status. “The good news is that even including a few vegetarian meals into your week makes a difference health-wise, so whether you are 30 percent or 95 vegetarian, you will still benefit from a lower risk of both cancer and heart disease,” she says.
ID Protein-Rich Plants (and Dairy)
“It’s fairly easy to get enough protein on a vegetarian diet—so much so that I rarely worry about it when working with male vegetarian clients,” she says. But, to eliminate any “am I getting enough?” worries, make sure to eat protein-rich foods such as beans, lentils, dairy, tofu, nuts, and seeds on the regular. Bonus: Legumes and seeds are also packed with iron for keeping your energy levels up and preventing anemia.
Place a Special Order
If you’re out to eat and can’t find anything on the menu, as the waiter if the chef can prepare anything for you sans meat. “Some of the best meals I’ve had started this way so don’t be afraid to place a special order,” Caspero says. “I’ve found that most chefs prefer the challenge, but it’s always a good idea to call ahead if you think you’ll need to put in a special order.”