Another mistake many people make when looking to add proteins to their diet, is they use the same source without varying their nutrient intake. Protein like anything in life needs to be cycled. Just as you would not do the same exercise program without changing it up, you also need to vary your nutrient intake. (I will discuss this more in a future blog!). The reason, is your cells adapt to the nutrient intake and you cease to receive the same stimulation with in the cells. Bodybuilders who take supplements whether protein, creatine or steroids have long known the need to cycle different compounds to keep the cell receptors fresh. The same is true with nutrition. don't believe me? Try switching up your diet and see if your body doesn't respond by either gaining or losing weigh depending how you change your nutrient intake... ahhhh but that's a whole 'nother story for a another blog!
10 Variations you can make to add variety and stimulate your metabolism and muscle growth.
1, Vary your protein food choices
Eat a variety of foods from the protein sources each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood.
2. Eat seafood in place of meat or poultry
Select a variety of seafood—include some that are higher in oils and low in mercury, such as salmon, trout, and herring.
3. Make meat and poultry lean or low fat
Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin.
4. Have an egg.
One egg a day, on average, doesn't increase risk for heart disease, so make eggs part of your weekly choices. Concerned about the fat and cholesterol in the egg? The egg yolk contains cholesterol and saturated fat, The egg white contains no fat, so try egg whites if you fear the yolks.
5. Try plant protein foods.
Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts, and seeds. They are naturally low in saturated fat and high in fiber.
6. Choose unsalted nuts or seeds
Unsalted nuts and seeds are excellent sources of protein as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.
7. Try grilling, broiling, roasting, or baking
Grilling, broiling roasting and baking your protein sources help prevent adding extra fat. Some lean meats need slow, moist cooking to be tender—try a slow cooker for them. Avoid breading meat or poultry, which adds calories.
8. Make a healthy sandwich.
Choose turkey, roast beef, tuna or salmon, or peanut butter for sandwiches. Many deli meats, such as ham, bologna or salami, are high in fat and sodium. Avoid prepackaged sandwich meats.
9. Get the flavor you crave but in a smaller portion.
Make or order a smaller burger or a “petite” size steak. As I've mentioned earlier, we generally consume way more protein and thus more calories than we need to support a healthy lifestyle. If a smaller portion isn't an option, cut the animal protein in half and have the rest for another meal.
10. Check the Nutrition Facts label to limit sodium.
Salt is added to many canned foods—including beans and meats. Many processed meats—such as ham, sausage, and hot dogs—are high in sodium. Some fresh chicken, turkey, and pork are brined in a salt solution for flavor and tenderness.
* Some information compiled from chosemyplate.gov