Women ages 40 and above have various metabolic necessities, so making dietary adjustments takes a lot of time. Here are the diet swaps you should make if you want to lose weight, feel great, and stay healthy.
Swap in healthy fats
Carbohydrates or protein may have high calories but Fat has higher calories that satisfy hunger – and that the key to keeping your calorie in check. People are prone 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 diet for women over 40 ages and above are a source of healthy fats – this includes two teaspoons of extra virgin olive oil, two tablespoons of raw nuts or seeds, or half an avocado.
Selecting the right fats is also key to staying healthy. Aging is related to increased cholesterol, triglycerides, fat mass, and BMI. While fiber is associated with reducing cholesterol levels, this is the types of fat you should eat to keep you fit and healthy as you age. Focusing on unsaturated fats, particularly omega-3s were made you feel beautiful, glowing skin, shiny hair and etc.
Research suggests that omega-3s can lower your cardiovascular risk. One study shows that omega-3s helps preserve muscle mass as you age. Seafood’s like salmon, mackerel, tuna, and fish oil supplements are a source of 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.
Get lean proteins spaced throughout the day
The key to increasing your metabolism is to get enough protein – this also helps fill you up so you don’t have to deal with cravings. By getting enough protein you can lose weight or maintain your weight without being hungry always. Protein-rich foods like chicken, fish, lean pork or beef, tofu, tempeh, beans, and lentils, or dairy products like milk, cottage cheese, and plain yogurt are best protein-rich diet.
A study shows that women ages 40 and above who ate 30 percent of their calories from protein for 16 weeks lost more fat and gained more muscle than those who ate a lower protein diet. 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.
The body can only use about 30 grams of protein per day. To meet the 30 grams of protein at each meal, try having an omelet 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.
Key to calcium
Calcium is the best diet for women. Calcium prevents osteoporosis and it also helps manage weight. High calcium diets are associated with slimming and effective weight loss.
Women ages 40 and above need at least 1,000 mg calcium and 600 IU vitamin D daily. Choosing calcium-rich foods are guaranteed fat burners such as dairy products, fortified milk alternatives like almond milk, leafy greens, and tofu.
Calcium is essential for building new bone, so getting enough nutrient is important for boosting bone regrowth as you age. You also need to get enough vitamin D to make sure you're absorbing calcium. Fatty fish and fish liver oils are the best calcium-food sources.
When you in the 40s it’s important that you keep your portions in check and control. As you get older, your metabolism decreases, so your body uses lesser calories to get through your day. That means it's vital to avoid overeating and just do small portions.
How do you practice portion control?
Read nutrition labels so you know what portion size of the foods you eat, also invest in Tupperware containers so you can pre-portion foods and stick to those servings.
Split party meals, Make a practice of eating slowly and stopping when you feel satisfied, rather than stacking your plate with food before you can think about how full you are.
Shift your macros
Balance dieting will ensure you get all nutrients to need to be full and satisfied, so keeping portion control on your meal is so much easier.
As you age, nutritionist recommends focusing on high protein and keep carbohydrates and fat at the lower end. Shifting your macronutrients towards more protein and fiber and fewer carbohydrates and fat can help you control calories and stay lean.
To achieve a great macronutrient ratio, Fill at least half of your plate with low-calorie foods such as non-starchy vegetables such as broccoli, cauliflower, lettuce, kale, peppers, zucchini, mushrooms and green beans.
Make a quarter of your plate filled with whole grains or starchy vegetables such as squash, corn or sweet potatoes, and a quarter of your plate with lean protein, side it with fruit for dessert. This ensures that you get an appropriate balance of protein, carbs, and fat from nutrient-rich, filling foods.
Fiber is your friend
The key to aging well and stay slim is getting enough fiber. It only not keeps you full so you can keep your portion in check, but it also lowers cholesterol levels and keeps the digestive system healthy.
Several studies show that high fiber intake like eating whole grains can reduce, LDL cholesterol levels, it also lowers risk for type 2 diabetes and heart disease, and help control your weight. That's significant considering that heart disease is the leading cause of death for women in the United States, meaning the best diets for women are packed with fiber.
Fiber can be found in whole grains like barley, brown rice, quinoa, oats, bulgur, millet, buckwheat, oat and wheat bran, and more. Fruits and vegetables are also great sources of fiber, as are many plant-based protein sources like beans and lentils.
Switch out the fast-burning carbs
Keeping insulin levels under control is key to preventing weight gain, especially around the belly. From a health standpoint, preventing insulin surges may help prevent type 2 diabetes and some types of cancer.
If you want a slimmer waistline, your best diet plan includes getting rid of any fast-burning carbohydrates such as sugar, white bread, rice noodles, and potatoes. For a list of carbs to avoid, check out these seven. Switch carbs like these out for slower-burning alternatives like berries, 100 percent whole-grain bread, whole-grain pasta, or pasta made from beans, lentils, or sweet potatoes. These slow carbs will provide you with slow, sustained energy and help fight sugar cravings. They'll also help to keep insulin levels low so you can stay healthy and trim through your 40s and beyond. Here are some superfoods that all women should add to their diet.
What are Metabolism and 4 ways to fight metabolism slows down
Metabolism is the process the body uses to convert food into energy. Your body either uses this fuel right away or stores it in body tissues, like your liver, muscles or as body fat. Many factors influence metabolism including sex, age, thyroid levels, the ratio of muscle to fat and your emotional state.
In this article, we will show the ways to fight metabolism slow down without breaking your bank account:
Oolong tea contains polyphenols that help block fat-building enzymes. This young tea is low in caffeine so you can drink it throughout the day for continued results. The research found that your metabolism will be raised for 2 hours after every cup of Oolong.
Black pepper contains the alkaloid piperine, which helps speed up metabolism. Add black pepper to tomato juice for a double metabolism boosting effect—tomatoes contain lycopene, an antioxidant that helps protect your mitochondria. Reach for the pepper mill when you’d normally use salt; you’ll boost your metabolism and reduce your sodium intake.
Beans are chockfull of soluble fiber to help lower insulin levels so you store less fat and also feel fuller. Eat 2 cups of red, white or black beans to get your recommended daily fiber intake of 25 grams.
Here’s a surprise: drinking ice water forces your body to burn calories by bringing your body temperature back to normal. Eight glasses of ice water a day works off 70 calories. Drink ice water before a meal to feel fuller quicker.
Click here to discover other metabolism-boosting foods.
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