Introduction
As we age, our bodies require different types of nutrition to stay healthy and maintain a healthy weight. Eating a diet high in protein is essential for weight loss after 40, as it helps to build and maintain muscle mass, which is important for keeping your metabolism running efficiently. Eating a variety of high-protein foods can help you reach your weight loss goals. In this article, we will discuss four high-protein foods that are great for weight loss after 40, according to a dietitian. These foods are lean meats, eggs, Greek yogurt, and nuts. Each of these foods is packed with protein and other essential nutrients that can help you reach your weight loss goals.
4 High-Protein Foods for Weight Loss After 40, Says Dietitian — Eat This Not That
If you’re over 40 and looking to lose weight, you may be wondering what foods you should be eating. According to dietitian and nutritionist, Karen Ansel, MS, RDN, the key is to focus on high-protein foods. Protein helps to keep you feeling full and satisfied, and it also helps to build and maintain muscle mass, which is important for weight loss.
Here are four high-protein foods that Ansel recommends for weight loss after 40:
- Eggs – Eggs are a great source of protein, and they’re also packed with vitamins and minerals. Ansel recommends eating two eggs for breakfast, or adding them to salads or omelets.
- Greek Yogurt – Greek yogurt is a great source of protein, and it’s also low in calories. Ansel recommends adding it to smoothies or using it as a base for a protein-packed breakfast bowl.
- Nuts and Seeds – Nuts and seeds are a great source of protein, and they’re also packed with healthy fats and fiber. Ansel recommends adding them to salads, oatmeal, or yogurt.
- Lean Meats – Lean meats such as chicken, turkey, and fish are great sources of protein. Ansel recommends adding them to salads, sandwiches, or stir-fries.
By focusing on high-protein foods, you can help to keep your body feeling full and satisfied, and you can also help to build and maintain muscle mass. This can help you to reach your weight loss goals after 40.
Have you ever thought that weight loss gets harder as you age? This narrative has been perpetuated by diet culture for decades and can be a really defeating thought if you believe it.
New research suggests that our metabolism is unaffected by aging from 20 to 60 years old. Even then, metabolism only decreases by less than one percent a year after the age of 60. This is good news!
We have so much more control of our metabolism than we have been led to believe.
So, why does weight loss feel harder as we age? We often are busier, have more stress, and are deeply ingrained in our lifestyle habits. Quite simply, forming new habits becomes more challenging for many as we age.
There are a few key nutrients that are important to keep our metabolism running efficiently, making weight loss easier. Choosing foods that are rich in protein, vitamin D, and calcium will also work to build muscle mass, keep energy stable, and prevent bone loss.
What foods contain these nutrients working in our favor for weight loss after 40? Let’s dive in! Read on, and for more, don’t miss The #1 Best Protein to Eat for Your Heart, Says Dietitian.
This heart-healthy fish is rich in protein and omega-3 fats. Choosing a protein source at each meal helps keep you feeling full longer and thus may impact how many total calories you consume throughout the day.
We took the guesswork out of meal prep for you with this roundup of the Best Healthy Salmon Recipes for Weight Loss.
Sign up for our newsletter!
Aside from their protein content, eggs are packed with other powerhouse nutrients like vitamin D, choline, and iron!
While eggs have long been debated, the Framingham Heart Study, one of the largest cardiovascular-diet studies, concluded that differences in egg consumption were not related to elevated cholesterol levels or incidence of heart disease.
Most doctors feel safe recommending at least one egg a day, so if you feel hesitant, you might consider starting there.
Greek yogurt packs a high-protein punch. Compared to other yogurts, Greek yogurt offers nearly double the protein per serving. One cup of Greek yogurt offers a whopping 17 grams of protein!
Pair your Greek yogurt with berries, granola, and a sprinkle of cinnamon for a balanced breakfast or snack that is designed to keep you full longer.
Edamame has been referred to as a superfood—and for good reason! This nutrition powerhouse is packed with protein, fiber, and a nutrient called phytoestrogen.
Phytoestrogens have been associated with mimicking the effect of natural estrogen in the body. This might pose a benefit for women in menopause who have decreased levels of estrogen in their body.
Caroline Thomason, RDN