Let's face it: Adjusting your diet can be a real hassle. However, selecting the right foods to support weight loss is a vital step, particularly as you age. No need to worry, as we've got you covered. Eat This, Not That! has collaborated with Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim, a private practice nutritionist, and a member of our Medical Expert Board, to provide five high-protein foods that can aid in weight loss for individuals over 40.
Tufts Medical Center claims that weight gain is common as you age, with every check-up bringing more pounds. This is due to the fact that your basal metabolic rate, which determines how quickly your body consumes energy while at rest, slows down. Additionally, you lose lean muscle mass, which can cause your weight to rise. With some essential modifications to your diet, you can quickly reverse this trend.
Protein is critical for weight loss because it helps to build and maintain the overall health of your body, according to the Cleveland Clinic. This includes the health of your muscles, bones, and skin. Additionally, protein is an essential nutrient if you want to maintain a healthy weight or shed those extra pounds. So, keep reading to discover Young's top five protein-packed foods for weight loss and add them to your grocery list as soon as possible.
1) Eggs
"Eggs are packed with protein and healthy fats, making them an excellent source of protein that can aid in weight loss," explains Young. "Research has demonstrated that consuming eggs as a source of protein can help people feel more satisfied and full for an extended period of time."
2) Beans
Legumes and beans, such as chickpeas, lentils, and peas, provide an excellent combination of protein, fiber, and healthy carbohydrates.
According to WebMD, beans are beneficial for digestive health. Furthermore, studies have shown that overweight individuals who followed a protein-rich diet, with beans as their primary protein source, lost more weight.
"Beans are a crucial source of protein for individuals who follow a vegan or vegetarian diet," says Young. However, beans are an excellent protein alternative for everyone who desires to lose weight, regardless of whether they follow a vegan or vegetarian diet.
3) Seafood
Incorporating seafood into your diet is an excellent approach to obtaining healthy protein, according to Young. "Salmon, trout, and shellfish are all outstanding examples. Salmon is a fantastic source of omega-3 fatty acids, which are critical for our health," she explains.
4) Nuts and Seeds
"They are a rich source of nutrients such as fiber, minerals, and healthy fats, which can aid in weight loss by promoting satiety," explains Young. "However, it's crucial to consume them in moderation since excessive nut consumption may result in weight gain."
5) Soy
Finally, if you are seeking to lose weight, Young advises consuming soy products like tempeh and tofu, which are high in protein.
"[These foods] have been associated with reduced appetite and are proven to promote weight loss. They are an excellent plant-based protein option to incorporate into your diet," says Young.