Content

• Steps
• Method 1 of 3: Reducing Meat Consumption
• Method 2 of 3: Replenishing Nutrient Deficiencies
• Method 3 of 3: Getting rid of cravings
• Warnings

The transition to a healthier diet doesn't have to be abrupt. After switching to a semi-vegetarian diet, many people notice that their health has improved, but they do not find the transition too difficult. Semi-vegetarianism (sometimes referred to as "flexitarian") reduces the risk of heart disease, diabetes and even cancer, without having to cut out meat-based foods altogether. As with any major lifestyle change, you may want to check with your doctor before switching to a semi-vegetarian diet.

Steps

Method 1 of 3: Reducing Meat Consumption

1. 1 Make a promise to yourself. To become a semi-vegetarian, you first need to make a promise to yourself to eat less meat. Thinking about your reasons for giving up meat will help you stay motivated.
   • Reducing your meat intake will help you live longer and healthier.
   • Going on a semi-vegetarian diet is a great way to lose weight or control your weight.
   • You may also want to remind yourself of the ethical side of vegetarianism in the way animals are treated in the industry.
2. 2 Do not hurry. Diet changes may seem more productive at first, but drastic changes are often short-lived. The transition to semi-vegetarian food should not be a "crash diet" - rather, it should be seen as a change in lifestyle and way of thinking. Gradually, the new diet should become part of your lifestyle.
   • Start with short-term goals, such as drastically limiting your meat intake for ten days. These short-term goals will keep you motivated.
   • Allow yourself to relax sometimes. Semi-vegetarianism in itself means that you can indulge yourself in a meaty meal from time to time.
3. 3 Decide how much meat you want to keep in your diet. Depending on why you decide to switch to a semi-vegetarian diet, the amount and types of meat in your diet may vary. If you decide to go semi-vegetarian to lose weight and improve your health, then you can include different types of meat in your diet at different frequencies. If the ethical side of vegetarianism is important to you, then you probably prefer to avoid all types of meat completely or almost completely.
   • Decide what types of meat you want to limit or eliminate from your diet. Seafood has a ton of health benefits, and the fishing industry probably seems more ethical than red meat and poultry, which is why many vegetarian diets allow seafood to be consumed.
   • Deciding what meat to eat and when will make it easier for you to formulate a diet that compensates for the mineral and vitamin deficiencies associated with avoiding meat.
   • Try to be clear about how often and what types of meat you will eat - this will make it easier to follow a semi-vegetarian diet.
4. 4 Remove different types of meat in stages. It can be difficult to switch to a new diet at first, especially if your diet has been based on a variety of meats in the past. To make the transition to a new diet easier, do everything gradually, gradually removing this or that type of meat.
   • For starters, skip red meat. Red meat is the least healthy in the human diet, so try to eliminate this particular type of meat for many benefits.
   • Then try to reduce your intake of poultry. Gradually eliminate poultry from your diet, replacing it with other protein foods that you like.
   • Finally, reduce your fish intake. Fish is considered an extremely healthy source of protein and other beneficial nutrients, but if you are looking to cut meat entirely (or cut out most of it), then you will need to gradually reduce your seafood intake.
5. 5 Plan what you will eat. Making yourself a full breakfast, lunch, or dinner at the last minute can be tricky, so plan ahead for what you will eat and buy whatever you need to eat. Try to plan ahead what you will eat for breakfast, lunch, or dinner so that you don't have to eat something that tastes bad when you get hungry.
   • Find interesting vegetarian recipes or try meat-free meals.
   • Try to plan your diet for the whole day so that you don't have to improvise at the last moment, as this makes it harder to control your diet.
6. 6 Find a substitute for meat. There are many plant-based sources of protein and other nutrients that are easy to find in any supermarket.There are also vegetarian foods that are usually made from meat (such as sausage) - they can be great psychological substitutes for meat. However, in terms of their nutritional value, they can be even more valuable than meat!
   • Many stores have Beyond Meat products that look, smell and taste like real meat, but are actually made from gluten-free pea protein.
   • Gardein offers “fish-free fish” - these products are made from vegetables, but resemble seafood in texture and taste.
   • Tofurky is one of the most well-known barbecue meat substitute companies and has many different vegan products that mimic hamburgers, hot dogs and even bacon.
7. 7 Try using meat substitutes in your usual recipes. If you don't feel like buying semi-finished products that do not contain meat, and you want to cook yourself, there are many ways to replace meat so that your favorite dish remains tasty and nutritious.
   • Lentils are rich in protein and are an excellent source of dietary fiber.
   • Tofu is made from soy and is not only a great source of protein, but it comes in a variety of textures, depending on which type of tofu you bought (soft or hard).
   • Beans are also rich in antioxidants and protein, and can be a good substitute for meat in dishes like burritos.

Method 2 of 3: Replenishing Nutrient Deficiencies

1. 1 Replace meat in your diet. Going semi-vegetarian means that you will occasionally eat meat, but most of the time, you will avoid meat as your main source of protein.
   • Increase your intake of plant-based proteins, including nuts, seeds, and legumes.
   • Seafood can also be a good healthy alternative to meat if you plan on consuming it.
2. 2 Find other sources of zinc. The body receives not only protein from meat. Meat contains many other nutrients that are important to the body, so you will need to find alternative sources of these elements. One such element is zinc, which helps the body heal and supports the immune system.
   • Men need about 11 mg of zinc daily and women need about 8 mg.
   • Good sources of zinc include mushrooms, spinach, pumpkin seeds, and cashews.
3. 3 Find sources of vitamin B-12. Vitamin B-12 is another important element that needs to be replaced when cutting meat. The human body uses vitamin B-12 to make red blood cells and to maintain a healthy immune system.
   • Vitamin B-12 is only found in meat and shellfish, so you might seriously consider keeping seafood in your diet.
   • Taking dietary supplements and vitamins can prevent vitamin B-12 deficiency.
4. 4 Get iron from other foods. Iron plays an extremely important role in helping blood cells carry oxygen. Red meat is believed to be the main source of iron. As you phase out meat from your diet, you must find alternative sources of iron.
   • Men and women under 50 are advised to consume about 8 mg of iron per day. Women over 50 need 18 mg, and men 19 to 50 mg.
   • Processed soybeans, lentils, oatmeal, cooked spinach, and pasta can also be good sources of iron.
5. 5 Find other sources of Omega-3 DHA and EPA fatty acids. These fatty acids are important for heart health, concentration and even vision. They also help the liver repair itself and convert glucose into energy.
   • Fish oil is an excellent source of all of these fatty acids, so if you eat fish regularly, you don't need to worry about not getting enough of these elements.
   • Fish oil dietary supplements can be a good alternative way to get enough of these elements.
   • Other good sources of omega-3 fatty acids are chia seeds, flax seeds, and walnuts.

Method 3 of 3: Getting rid of cravings

1. 1 Ask yourself if you are really hungry. After refusing or restricting meat in your diet, you may not feel the same satisfaction from eating. This is not uncommon: the body needs to adapt to a new type of diet. It is very important to learn to distinguish whether you just want to eat something else or you are really hungry.
   • Ask yourself what you want to eat. If you are really hungry, then you will eat anything (of course, you should choose healthy foods).
   • Wait a few minutes after asking yourself this question. You will see that the desire to eat something disappears. This happens most often.
2. 2 Pay attention to food cravings. If you notice that you regularly have a craving for something, then this may be a sign that your body is lacking in some vitamin or mineral. Once you understand what exactly you are missing, you can find alternative sources of this nutrient.
   • If you notice that you are constantly drawn to eat red meat, then you are probably lacking iron, and this is how your body tries to compensate for it. Try to eat more oatmeal, spinach, or other foods that contain iron. The thrust must pass.
   • Taking vitamins can help to correct the balance of vitamins and minerals in the body - it can help to avoid the cravings "to eat something like that" due to nutritional deficiencies.
3. 3 Don't let yourself feel hungry. Very often, the craving to eat something appears when you just need to eat, or when you have not eaten for a long time. Just snacking on something healthy on a regular basis to keep you feeling full, you are less likely to feel a sudden urge to eat something.
   • Plan healthy snacks throughout the day to avoid hunger.
   • Don't skip meals. It is extremely difficult to stick to your diet if you feel hungry, so try not to skip meals.
4. 4 Take advantage of the umami flavor. Umami is the fifth taste after bitter, sweet, sour and salty. Umami makes food more complex and satisfying, so umami can relieve cravings for meat.
   • Mushrooms and tomatoes have a natural umami flavor, and after drying, this flavor becomes even stronger and more concentrated. Add mushrooms and tomatoes to your food to reduce cravings for meat or the urge to eat something else.
   • Green tea also tastes like umami, so it can help you cope with meat rejection.
5. 5 Give yourself some indulgence periodically. The whole point of a semi-vegetarian diet is that you can occasionally indulge yourself with a small piece of meat of any kind. Sometimes the best way to deal with an overwhelming craving for something may be to simply allow yourself to do it.
   • Red meat is the least healthy, but it still contains many beneficial substances. Eating small amounts of red meat from time to time can help balance your diet.
   • Fish and other seafood are healthy sources of many nutrients and are tolerated by many vegetarian diets. Adding a small amount of seafood to your diet can help you cope with meat cravings and maintain a balance in your diet.

Warnings

• Before making any lifestyle changes, be sure to check with your doctor and see a good nutritionist, as this specialist can provide really helpful advice on how to switch to semi-vegetarianism based on your health condition.