Hi Friend,
If you have a history of always being on a diet, then this post is for you! One devastating side effect of overly restrictive diets is a slowed metabolism. This is one of the reasons you immediately regain weight you lost on your last diet.
Here are some known ways to combat a slow metabolism:
Eat consistent meals throughout the day
Get enough protein
Increase your muscle mass
Eat enough calories throughout the day
Getting enough protein supports increased muscle mass (not to mention that amino acids, the building blocks of protein, make up your entire body). When incorporated with weight-bearing exercise, proper protein intake will encourage your body to build muscle.
Of the three macronutrients, people are typically best at picking out which foods are high in protein as opposed to carbohydrates or fats. Meat, poultry, dairy, and eggs are some foods that might come to mind. While all of these foods are great protein sources, there are also a number of plant based foods that provide a surprisingly substantial amount of protein. Here are three plant based protein sources you might not think of when it comes to high protein food options.
Edamame
Edamame has gotten bad publicity over the years due to its soy content. While the media says to shy away from soy, more recently published research shows that consuming soy has protective effects against breast cancer development. It is also linked to lowering cholesterol and blood pressure. Edamame is a complete protein, meaning that it contains all the essential amino acids your body needs, some of which the body cannot make on its own and obtains from food.
Edamame can be a delicious snack with nutritional yeast and everything bagel seasoning. It’s also fantastic in salads and noodle dishes.
Edamame provides 17g of protein per cup.
Buckwheat
Buckwheat is a grain that people often forget to bring into their regular eating rotation. Buckwheat flour pancakes are a great Saturday morning breakfast. You can also use buckwheat grits in place of oatmeal, or add to salads.
Buckwheat provides 12 grams of protein per 1/2 cup serving.
Veggie Based Pastas
While there is nothing wrong with consuming wheat based pasta, veggie based pasta can be an easy way to add protein to dishes the whole family will enjoy. Make sure to cook al dente so the noodles maintain their texture and don’t become mushy. Veggiecraft Farms cauliflower penne pasta or Banza are some brands to try.
Veggie based pastas have 11-13g of protein per 2 oz serving.
Even if these foods may be a little out of your comfort zone, I encourage you to try them, you may come to love them! If you need additional ideas on how to incorporate them in your meals/snacks, I’m here to help! Reply to this email and I’ll be happy to send a recipe or provide more inspiration. The more protein sources you can incorporate, the more varied your nutrient profile will be, which is an indicator of a balanced diet.
If any of these foods are a little out of your comfort zone I encourage you to try them! If you want to try, but need further ideas on how to incorporate them, I'm here to help! Reply to this email and I'll be happy to send a recipe or provide more inspiration. The more variety of different protein sources you can incorporate, the more varied nutrient profile you'll be providing to your body which is a great indicator of a balanced diet.
Heaps of blessings,
Mikyah, RDN, LD, CD
