As we age, maintaining a healthy weight becomes increasingly challenging. Metabolism tends to slow down with age, making it harder to shed unwanted pounds and keep them off. However, there are a few things you can do to make the process easier. Incorporating metabolism-boosting lean proteins into your diet can be a game-changer, particularly when aiming for weight loss in midlife and beyond.
Protein plays a pivotal role in weight loss, particularly for individuals over 40. As metabolism naturally declines with age, preserving lean muscle mass becomes crucial for maintaining a healthy weight. Lean proteins not only provide essential nutrients but also support muscle growth and repair, helping to rev up metabolism and promote fat loss. To discover a few of the best options you can eat every day for a healthier body in middle age, we spoke to health experts Jeanette Kimszal, RDN, NLC; Brenda Peralta, RD; Allison Herries, MS, RDN; and Lisa Richards, RD, creator of the Candida Diet. They told us that eggs, Greek yogurt, lean meats, and tofu are among the superior choices. Find all of their expert insight below.
1. Eggs
When it comes to a metabolism-boosting, protein rich breakfast, you can't go wrong with good old eggs. Not only are eggs delicious and versatile, but they can also do wonders for your body over 40. Kimszal points out that with 6 grams of protein per egg, they "can increase the thermal effect of food and may speed up the metabolism."
Plus, as Peralta tells us, "studies have shown that eating eggs not only increases your metabolism but it also increases your satiety levels," which is great for anyone looking to shed a few pounds because "feeling fuller for longer means that you are less likely to eat more during the day." No more mid-day binges on processed snacks!
2. Greek yogurt
Another fantastic food you can enjoy for breakfast—or at any time of day—is Greek yogurt, which is packed with benefits for your whole body. As Peralta notes, a single serving of Greek yogurt contains 15-20g of protein. "That's more than enough for a snack," and it's a great option for a filling, metabolism, boosting breakfast. Sign us up!
Even better, you can add a range of nutrient-rich, weight loss-friendly toppings to your yogurt bowl for a tasty meal that both your taste buds and your body will love.
3. Lean meat
While there are plenty of plant-based lean proteins out there, we can't talk about protein without talking about meat. Certain types of meat, such as red meat and processed options, can take a toll on your body when consumed in excess, but lean meats such as poultry and fish are great choices if you're trying to lose weight.
"Lean meats, including chicken, turkey, and fish, are excellent protein options," Herries says, explaining that "this is because the majority of calories in lean meats come directly from protein." Chicken, in particular, is a tasty, versatile, and low-calorie hoice."100 grams of chicken breast provides around 31 grams of protein with only 165 calories," Herries tells us.
4. Tofu
Plant-based proteins are also great choices. Tofu, in particular, is a fantastic option for those looking to boost their metabolism and take inches off of their waist. "Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," Richards says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting metabolism by requiring more energy for digestion and absorption."
Here's a tip you may not have heard: "If you are wanting to get in all the dense nutrition from tofu without the taste you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well." We're definitely trying that!
