8. Learn about Alternate Sources of Protein
Meat,
fish, and fowl may be the most obvious sources of protein, but there
are plenty of plants that can provide more than enough of this powerful
nutrient. Soybeans (used to make tofu), beans, nuts, peanut butter,
sunflower seeds, and pumpkin seeds are awesome choices. Protein is a
vital component of a healthy body, so be sure to include high-octane
protein in your diet.
9. Become a Vegetarian
Vegetarians
tend to be leaner than the rest of us because they don’t eat fattening
meat products, or at least opt mostly for less fattening sources of
protein. Vegetarians don’t eat meat, poultry, or fish, and a small
percentage of strict vegetarians avoid animal products altogether.
Others may consume eggs and/or dairy products. You don’t have to go
extremist right off the bat, but you may want to consider the metabolism
boost you could get by adopting some habits of vegetarians or eating
like a vegetarian a few days a week. Vegetarians can be classified into
several different categories:
• Vegan or strict vegetarian:
Consumes absolutely no animal foods, including foods with animal
product as ingredients (These are the strictest types of vegetarians.)
• Lacto-vegetarian: Consumes dairy foods but no other animal foods including eggs
• Lacto-ovo-vegetarian: Consumes dairy foods plus eggs, but no other animal foods
• Semi-vegetarian: Follows a mostly vegetarian diet (lacto-ovo-vegetarian), but consumes meat, poultry, and fish occasionally
Note:
Vegetarian diets can cause nutritional imbalances if they are not
planned correctly. A healthy, well-planned vegetarian diet contains lots
of fiber and is low in fat, especially saturated fat, and cholesterol.
It also tends to be low in calories and high in certain vitamins and
minerals. Read up on vegetarian diets and talk to your doctor before
making a huge shift in your eating habits.
10. Try Tofu
Tofu
is made from crushing soybeans and turning them into a curd that serves
as a marvelous source of protein. Unlike foods from animal sources, soy
is cholesterol-free. It contains no saturated fat, is a great source of
fiber, contains calcium, vitamin E, and B vitamins, and is rich in the
two polyunsaturated fats essential to optimal health. Soy foods may also
aid in diabetes control by slowing the absorption of glucose (blood
sugar) into the bloodstream and keeping blood sugar levels steadier.
Most soy foods are also high in iron and are an excellent source of
protein compared to other plant sources. Substitute tofu in recipes and
reap all the benefits—plus take delight in knowing that it will boost
your metabolism.
11. Chew on Sunflower Seeds
Sunflower
seeds are a low-calorie option for protein that also happen to be a
good source of magnesium, copper, selenium, phosphorous, folate,
manganese, B5, vitamin E, and phytosterols. Vitamin E is the body’s
primary fat-soluble antioxidant that stops free radicals from damaging
cell membranes and brain cells. The vitamin has also been shown to
reduce the risk of colon cancer and hot flashes in menopausal women.
Sunflower seeds also contain phytosterols—cholesterol-like compounds
that are found only in plants and can actually reduce your own
cholesterol levels, pump up your immune system, and help prevent cancer.
So toss some seeds on your salads or breakfast cereals, or munch on a
handful as a snack for a healthy metabolic boost.
12. Fall in Love with Beans
Beans
are so jam-packed with nutrients that they qualify as both a vegetable
and a protein. That’s kind of like being both king and queen! Cynthia
Sass, RD, considers beans a miracle food. “If I could eat only one food
for the rest of my life, it would definitely be beans . . . (they) have
such an amazing nutrition track record. Bean eaters are associated with
smaller waist sizes and a 22-percent lower risk of obesity. They also
take in less ‘bad’ fat and one-third more fiber than those who avoid
these nutritional gems.”
According to
Sass, a cup of beans provides a whopping 13 grams of fiber (half of our
daily requirement), about 15 grams of protein, and dozens of key
nutrients, including calcium, potassium, and magnesium. Eating 3 cups of
beans every week is recommended. Here are Sass’s suggestions:
• Buy canned:
Though bagged beans come unsalted, rinsing the canned beans for one
minute in cold water will wash away a quarter of the sodium.
Buy low-sodium beans:
If you’re watching your salt intake (and you should be), purchase
canned low-sodium beans. Once you use the cold water trick, you’ve
significantly decreased the amount of salt you’re ingesting.
• Buy vegetarian beans:
Baked and refried varieties are traditionally prepared with lard or
pork, which add calories, cholesterol, sodium, and saturated fat, none
of which you want to add into your diet. A healthier alternative is
vegetarian refried beans. They contain no saturated fat and have 2 more
grams of protein than the nonvegetarian ones.
13. Catch Some Tuna
It’s
not a coincidence that 90 percent of all bodybuilders and fitness
competitors in the world will tell you they make a habit of feasting on
tuna. They know it’s an excellent source of protein that offers very few
calories and almost no fat. These people need to be lean to compete,
and tuna is often their answer. Caution: Eat tuna in moderation (once or
twice a week) because it can be high in mercury. Alternate it with
other fish, such as salmon.
14. Combine Protein with Carbohydrates
Protein
and carbohydrates are meant to go together. Protein helps your body
process carbohydrates by slowing down the absorption of sugars and
tamping down the production of excess insulin. Eating healthy complex
carbohydrates with protein will also help you eat less, particularly if
you’re eating high-calorie proteins. Try whole-grain crackers with
cheese, yogurt with fruit, or a glass of milk with oatmeal.
