There are several reasons it can become increasingly difficult to lose weight as you age, starting with the fact that your metabolism will typically start to slow down. This is due to a number of factors, from changing hormone levels to loss of muscle mass. Luckily, though, there are ways to counteract these effects. One of the best things you can do to boost your metabolism is to maintain a healthy diet that’s packed with essential nutrients and the right amount of protein.
The type of protein you eat is important if you’re trying to lose weight. While options like red meat, for example, may take a toll on your overall health, choosing lean proteins (those that are low in unhealthy fats and calories) is a great way to go. To discover some of the best, metabolism-boosting lean proteins out there, we spoke to Jeanette Kimszal, RDN, NLC; Brenda Peralta, RD; and Allison Herries, MS, RDN. They told us that eggs, Greek yogurt, and lean meats are all optimal choices. Learn more about each of these proteins below!
1. Eggs
If you want to boost your metabolism while enjoying a delicious breakfast, eggs are one of the best lean proteins you can add to your plate. According to Kimszal, the protein in this breakfast staple "can increase the thermal effect of food and may speed up the metabolism." Even better, each one packs in 6 grams.
Peralta adds that "studies have shown that eating eggs not only increases your metabolism but it also increases your satiety levels." This is great for anyone looking to lose weight because "feeling fuller for longer means that you are less likely to eat more during the day." Perfect! There are so many healthy ways to make eggs, and one of the best parts is that you can load them with fiber-rich veggies.
2. Greek yogurt
If you're craving something sweet, another option is some delicious, protein-packed Greek yogurt, which you can add a range of healthy, weight loss-friendly toppings to. This lean protein is versatile, tasty, and a great way to support a healthy metabolism.
Peralta points out that just one serving of Greek yogurt offers 15-20g of protein. "That's more than enough for a snack," Peralta raves—and certain a good choice for breakfast! Ultimately, a protein-packed meal like this can help boost your metabolism and kick those unwanted pounds to the curb.
3. Lean meat
As far as protein goes, meat is probably one of the first things that pops into your head. And for good reason! Although there are many inflammatory meats you should avoid if you're trying to lose weight (or just keep your overall health in check), lean meats are a great source of protein that can help keep you satiated and boost your metabolic rate.
"Lean meats, including chicken, turkey, and fish, are excellent protein options," Herries says, and explains that "this is because the majority of calories in lean meats come directly from protein." Perfect!
When in doubt, reach for some chicken. This lean poultry is one of the best meats for weight loss thanks to its high protein and low calorie content. "100 grams of chicken breast provides around 31 grams of protein with only 165 calories," Herries shares. Good thing we have tons of chicken recipes under our belt!
