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Diets for Women Over 40: How to Stay Healthy and Lose Weight

diets for women over 40

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 over 40 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.

Choosing the right fat is also key to staying healthy.

While fibre 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 detrimental.

The post Diets for Women Over 40: How to Stay Healthy and Lose Weight appeared first on Best Health Magazine Canada.

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