As you age, maintaining a healthy weight becomes increasingly challenging. Starting in your 30s, you naturally lose muscle mass every decade, making it easier to gain fat. If you're looking to shed some pounds and keep them off, establishing a consistent exercise routine is important, but making necessary changes to your diet is also crucial to accelerate fat burning. To help you achieve your weight loss goals in your 40s, we reached out to Lisa Young, Ph.D., RDN, a nutritionist in private practice, and a member of our Medical Expert Board. She recommends incorporating five specific foods into your diet for faster weight loss. Read on to discover what these foods are, and don't forget to check out our guide on the best high-protein foods to eat every day to help you lose belly fat.
1) Flaxseeds
According to Lisa Young, Ph.D., RDN, flaxseeds are an excellent source of omega-3 fatty acids and fiber, making them a great addition to your diet. Consuming approximately 30 grams of fiber per day can be beneficial for weight loss, as it promotes a feeling of fullness without adding many calories to your diet, as reported by WebMD.
2) Berries
Incorporating fresh berries, such as raspberries, blackberries, strawberries, or blueberries, into your diet can aid in weight loss if you're in your 40s. Adding them to your oatmeal, yogurt, or smoothie, or even enjoying them as a snack with a drizzle of honey, can provide you with a plethora of nutrients that can complement a healthy lifestyle, according to Medical News Today.
Berries have a high water content, are rich in antioxidants that help with inflammation, and contain phytochemicals. In fact, just one cup of blackberries has 8 grams of fiber, while a cup of raspberries contains 9.8 grams of fiber.
3) Avocados
According to NutritionFacts.org, fruits, including avocados, are low in calories and high in water content and fiber. Incorporating avocados into your diet has been linked to an increase in vegetable and fruit consumption while reducing the intake of added sugars.
In a 2013 study published in the Nutrition Journal, it was found that consuming half a Hass avocado during lunch can help you feel fuller for three to five hours.
4) Nuts and seeds
Nuts and seeds make for a healthy and effortless snack to incorporate into your weight loss diet when consumed in moderation. Lisa Young notes that they're packed with fiber, protein, and healthy fats.
Joel Fuhrman, MD, explains that nuts and seeds are "natural foods" loaded with phytochemicals and nutrients. These micronutrients include antioxidants like cerotenoids, tocopherols (vitamin E), flavonoids, and resveratrol. Research also shows that consuming nuts can lead to greater weight loss and improved insulin sensitivity.
5) Sauerkraut
Sauerkraut, a fermented cabbage dish, is rich in both probiotics and prebiotics, according to Lisa Young. WebMD states that sauerkraut has several benefits for weight loss. It is low in calories, low-fat, and high in fiber, which promotes satiety, reducing unhealthy cravings, and keeping you fuller for longer periods. Additionally, the probiotics in sauerkraut may reduce fat absorption.
Sauerkraut also contains essential nutrients, such as iron, folate, manganese, vitamin C, vitamin K1, copper, and potassium, apart from its weight loss advantages.