Women
over 40 have different metabolic needs, so you’ll need to make some dietary
adjustments. Here are the diet swaps you should make if you want to lose
weight, feel great, and stay healthy.
Swap in healthy fats
Fat may be higher in calories than carbohydrates or protein, but
it satisfies your hunger—and that’s key to keeping your calorie count down.
People tend to lose more weight and keep it off on a calorie-reduced diet that
contains healthy fats rather than a diet that’s low in fat. That’s why the best
diets for women include a source of healthy fat at each meal and snack. This
could be two teaspoons of extra virgin olive oil, two tablespoons of raw nuts
or seeds, or half an avocado. Be sure you’re aware of these seven signs you’re
not getting enough healthy
fats.
Choosing the right fat is also
key to staying healthy. While fiber plays a part in reducing cholesterol
levels, the types of fat you eat can also keep you healthy as you age. We’re
talking beautiful, glowing skin, shiny hair and more! The key is to focus on
unsaturated fats, particularly anti-inflammatory omega-3s.
If you replace the saturated fats
in your diet—think butter, red meat—with unsaturated fats, a 2017 review
in Healthcare suggests
it can lower your cardiovascular
risk. A small study in the American Journal of Clinical Nutrition finds
that omega-3s also may be helpful in stimulating muscle protein
synthesis to preserve muscle mass as you age.
Seafood sources of omega-3s such
as salmon, mackerel, tuna, and fish oil supplements provide forms of omega-3s
known as EPA and DHA, the types that your body can use most easily (and the
types with plenty of research backing). Plant sources like walnuts, flaxseeds,
chia seeds, and hemp seeds provide ALA omega-3s. Eating at least two servings
of omega-3-rich fish every week covers you for your daily recommendation of
500-1,000 mg. If you don’t like fish, here are some omega-3-rich foods you can eat
instead.
One word of warning: If you heart
disease, consuming any oil (even olive) can be deterimental.
Get lean
proteins spaced throughout the day
Getting enough of the right kind
of protein (read: lean) is key to keeping your metabolism revved up and helping
fill you up so you don’t deal with cravings as often. That means you can lose
weight or maintain your weight without being constantly hungry. Protein-rich
foods are among the top foods to eat to lose weight. For the best diet approach,
make sure each meal and snack includes sources of protein such as chicken,
fish, lean pork or beef, tofu, tempeh, beans, and lentils, or dairy products
like milk, cottage cheese, and plain yogurt.
A study in the Journal
of Nutrition have found that people who are eating less than
the recommended allowance of protein who up their protein intake lose less
muscle as they get older. That’s key to preventing your metabolism from slowing
down. It’s all about maintaining your muscle mass and even building more muscle
with resistance exercise and getting enough protein.
Protein timing is also key. Many
women tend to get most of their protein at dinner and very little earlier in
the day. Are you having cereal or oatmeal for breakfast, salad for lunch and
then a big piece of chicken or steak at dinner? Your body can only use about 30
grams of protein at a time, so you want to evenly distribute protein sources
throughout the day.
To meet the 30 gram mark at each
meal, try having an omelette at breakfast, 3/4 cup of plain Greek yogurt or
cottage cheese at snacks, add a palm-sized serving of fish, chicken or tofu to
your salad and keep the dinner portion of protein foods palm-sized
too. Here are 35 ways nutritionists sneak more protein into their diet.
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