Have you ever considered if losing weight is more complicated as you age? For decades now, diet culture has fostered this narrative, and if you believe it, then you may feel defeated. However, a newly released study suggests that our metabolic rate does not change from 20 to 60 years old, regardless of the type of ageing. However, it is essential to note that even then, the rate at which the metabolism decreases after 60 is less than one per cent a year. So, we have much more control over our metabolism than we think.
Why does weight loss seem to be more challenging as we age you might wonder? Is there a reason for this? The simple truth is that forming new habits becomes more challenging for many as they age; But, we can still keep healthy with our busy lifestyle by consuming healthy diets. Healthy diets contain nutrients essential to keeping our metabolism operating efficiently, which prevents us from gaining weight.
A nutrient-dense diet that contains protein, calcium and vitamin D will contribute to building muscle mass, stabilizing energy levels, and preventing or reducing the loss of muscles in the future. Increasing the protein you get from foods, can make you feel full for longer and prevent you from snacking too much and consuming too much calories which will result in weight loss so here are the four essential high protein foods that help with weight loss after 40.
1. Edamame
Edamame is a superfood because it is associated with many health benefits. It contains fibre, protein, and a nutrient called phytoestrogen, which makes edamame a nutritional powerhouse. Phytoestrogen can mimic the biological effects of natural estrogen in the body. Therefore, women transitioning through menopause and having decreased estrogen levels in their bodies might find this beneficial.
2. Greek yogurt
Greek yoghurt is a rich source of high-quality protein. It offers nearly twice the amount of protein per serving compared to other yoghurts. One cup of Greek yoghurt provides 17 grams of protein, which is astounding! You will get a balanced breakfast or snack if you combine Greek yoghurt with granola, berries, and a sprinkle of cinnamon. That will help you stay full for an extended period.
3. Eggs
A well-known fact about eggs is that they are inexpensive, widely accessible, and easily digestible sources of high-quality protein. The consumption of eggs can significantly contribute to replenishing the critical muscle mass in older people.
A significant amount of leucine can be found in eggs, an amino acid that plays a vital role in muscle synthesis.
4. Salmon
Salmon is high protein and also consists of omega-3 fatty acids, which boost the brain's functionality and help fight inflammation throughout your body. In addition, omega-3 fatty acids can stimulate serotonin release, which could help improve your mood. Eating fish twice a week can help prevent depression, even if you do not have any symptoms right now. Our immune system tends to slow down as we get older. Therefore the consumption of salmon regularly could help maintain the immune system's health.
