Singer-composer Vishal Dadlani has revealed that he quit eating meat at the age of 19, describing the decision as a matter of self-discipline rather than gradual lifestyle change. Speaking on the Humans of Bombay podcast, Dadlani said he once consumed meat in every meal before deciding to stop overnight. He also shared that he similarly quit smoking after previously smoking around 40 cigarettes a day, saying he did not want to feel controlled by any habit.

Dadlani's experience has renewed interest in what happens when a person switches abruptly from a non-vegetarian to a vegetarian diet. Health experts say it is possible to stop eating meat overnight, but the transition should be planned carefully to ensure the body continues to receive essential nutrients. Meat is a key source of vitamin B12, iron, zinc, protein, omega-3 fatty acids, vitamin D and other nutrients, making it important to replace these through well-balanced vegetarian food choices or supplements where necessary.

During the initial days after quitting meat, the digestive system may take time to adapt to a higher intake of fibre from fruits, vegetables, legumes and whole grains. Some people may experience temporary bloating or changes in bowel habits as the gut microbiome adjusts to the new diet. Over time, a fibre-rich vegetarian diet can promote the growth of beneficial gut bacteria, support healthy digestion and encourage regular bowel movements when combined with adequate hydration and balanced nutrition.

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Maintaining sufficient protein intake is one of the most important aspects of a vegetarian diet. Nutrition experts recommend including foods such as lentils, chickpeas, kidney beans, soy products, tofu, paneer, milk, yoghurt, nuts and seeds to meet daily protein requirements. Attention should also be given to nutrients including vitamin B12, iron, zinc, omega-3 fatty acids and vitamin D, as deficiencies can develop if these are not replaced through fortified foods, appropriate dietary planning or supplements prescribed by a healthcare professional.

Research suggests that a well-planned vegetarian diet may offer several long-term health benefits, including improved heart health, lower levels of LDL ("bad") cholesterol and better weight management. However, experts caution that the benefits depend on the quality of the diet rather than simply eliminating meat. Pregnant women, athletes, older adults and individuals with vitamin B12 deficiency or iron-deficiency anaemia should seek medical or nutritional advice before making a major dietary change. Replacing meat with nutrient-rich whole foods instead of ultra-processed alternatives remains key to maintaining a balanced and healthy vegetarian lifestyle.

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