Weight loss is a common health goal for many individuals, and as we age, it can become even more crucial to maintain a healthy weight. For those over the age of 40, the pursuit of weight loss may come with unique challenges due to changes in metabolism and hormonal fluctuations. However, one effective strategy for achieving and sustaining weight loss, especially for this age group, involves the incorporation of lean proteins into their diet.
We spoke with Rachel MacPherson, exercise nutritionist and macros based nutrition coach, to find out the three lean proteins individuals over 40 should eat for faster weight loss. MacPherson revealed that foods such as chicken breast, greek yogurt, and eggs are some of the best options out there. Read on to learn more.
Lean Protein For Weight Loss
Lean proteins, including options like eggs, chicken breast, and Greek yogurt, are invaluable allies in the weight loss journey for individuals over 40. These protein sources offer several advantages: they help maintain muscle mass, which can decline with age and slow down metabolism, they keep you feeling fuller for longer, reducing overall calorie intake, and they provide essential nutrients without excess fat or empty calories.
"Eggs are a complete source of protein that contains plenty of nutrients, especially in the yolks. Chicken is likewise a good source of iron and is very high in protein. A yogurt or cottage cheese parfait with berries and granola is a healthy balanced snack or breakfast, especially if the yogurt is plain Greek yogurt which is much higher in protein and doesn't contain all the sugar that a flavored yogurt does," MacPherson says.
Additionally, MacPherson states that lean protein not only provides greater satiety compared to other foods but also aids in the maintenance of a calorie balance essential for promoting healthy weight loss or weight management.
Lean Protein Meal Recommendations
MacPherson shares several healthy meals that you could incorporate into your diet as part of a balanced approach to weight loss over 40.
"A breakfast or lunch of eggs with veggies, toast, and avocado is a well-balanced meal that has lots of protein, fiber, healthy carbs, and fats. A dinner that includes a lean protein source such as chicken breast, or even sirloin steak or fish and vegetables with a grain is a perfectly balanced meal that is centered on whole foods and nutrient-dense options," she notes.
She also highlights that if your rice and pasta are whole grain, they can provide lots of fiber and micronutrients for your health and help improve digestion and feelings of satiety, reducing calorie intake and cravings along with your protein.
Incorporating these lean proteins along with other healthy veggies, grains, and good fats into your diet not only support weight loss but also contributes to maintaining a healthy and balanced lifestyle, making them an excellent choice for those looking to shed unwanted pounds in their 40s and beyond.
