I have been meat free for over a year and a half. I however have not cut out fish, which I generally eat in sushi form. The lack of cooking is known to cut down a bit on carcinogens if that is what worries some people.
Part of the Vegetarian diet and key to being healthy is to eat RIGHT. Your diet must be high in fiber, contain plenty of colored foods, saturated fats and preservatives should be consumed sparingly and you must make sure that you are getting the other nutrients that your body needs. This can be through supplements, etc.
The way I got off of meat was cold turkey. I did however decide to eat fish once or twice a week, which helps me not crave meat. Within 6 months along with normal exercise, I went from 200 lbs to 155. The majority of the weight that was lost, was fat.
Recently I have started intrducing weigh protein to my diet after workouts, and I am adding muscle at a rate of about 2 lbs a week, which is feeling good. Of course I also eat the occasional junk food. Once a week is what experts suggest, as if you avoid it at all costs, you will eventually break down, binge and you'll lose the benefits you've worked so hard to gain.
I hope this helps someone...if not, oh well
