Let's discuss the the variety of food. Many people stick to the same food all the time and you get bored of it. Here are some tips to help you out with your food choices.
Gut health (and general well-being)
Serious gut intolerances are overwhelming, largely from eating the same foods day in day out, all day long. Chicken breast is the most common example of many eating this 6-8 times a day. By doing this, your gut can and will over time develop a sensitivity to this food, which is especially the case where protein based foods are concerned.
From a general gut health perspective, it's also key to have a wide variety of foods in order to get a wide array of healthy bacterias, trace elements, minerals and vitamins which all contribute towards healthy digestion. You should NEVER be following a diet plan which only has a handful of foods, it's a recipe for gut issues and general health.
There's also more opportunity to sustain gut health in the long run by having more variety because you can cycle between various food sources so you're never overloading the body with too much of the same thing, for too long.
Anabolism
Maximizing anabolism simply means promoting the regeneration and development of muscle tissue as efficiently as possible. One of the best ways to do this is to eat a protein rich meal (provided the protein source is enriched with leucine) every 2-4 hours to capitalize on heightened muscle protein synthesis (MPS). However, variety is such an important part of this process where your protein based foods are concerned because different sources will contain different amino acid profiles and like we discussed above, having variety will help keep a healthy gut. Why is that important? Because you need to assimilate and absorb the amino acids properly to help recover and build muscle tissue.
As a rule of thumb, you should consume at least 4 protein sources in your diet throughout the day as a minimum. This might include lean steak, salmon, chicken breast and eggs. Ideally, you'd have even more variety across the week where you might include meats like ostrich, turkey, buffalo/bison and other fish to widen the spectrum even further.
Longevity
Eating healthily and staying on point with your eating can be demanding enough, so making it more difficult by eating the same few foods all day, every day does not make sense. Very quickly you are going to get sick and tired of eating the same old stuff which then increases the chances going off track. By having a diverse variety of food in your diet, it makes it far more enjoyable and sustainable. The point is, with the variety you can maximize results and you can also make the journey more enjoyable and fun.
From now on you should include plenty of variety in your diet from wholesome, natural single ingredient foods.
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