Women in their 50s can eat two protein-dense foods to burn more calories 'without exercise'
Plant-based proteins are low in calories
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All women who reach their 50s inevitably go through menopause, triggering a tsunami of changes to their physical health.
Fortunately, dietary additions can help women cope with the transition period, with research indicating that plant-based protein like tofu and legumes are particularly beneficial.
Daniel Herman, NASM nutritionist, SAQ coach and founder, told GB News about some of the different sources of protein that will boost weight loss “without exercise”.
Driving home the importance of protein, Daniel explained: “Protein has a high thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting and metabolising it.
Upping protein intake will boost weight loss
PA“Aim to include lean sources of protein such as chicken, fish, eggs, tofu, legumes and low-fat dairy products in your meals.”
Upping the intake of plant-based proteins like legumes and tofu helps the body stay fuller for longer and contributes to higher muscle mass.
Tofu is often lauded for its health benefits in senior women because it is a soy-based product low in calories.
Research published in the Journal of Agriculture and Food Research discovered that post-menopausal women who consumed soy-based meals daily for three months gained less belly fat than those who ate average foods.
The study confirmed that tofu may be more beneficial than other meat-based protein sources, as it keeps the body fuller for longer on fewer calories.
Kelsey Costa, a registered dietitian nutritionist and nutrition consultant for the National Coalition on Healthcare, has previously spoken about the benefits of plant-based proteins for women over 50.
“There is a strong connection between protein consumption during midlife and the probability of ageing healthily,” the expert told Medical News Today.
“The research indicates that plant protein is the most effective in promoting healthy ageing and most effective in promoting healthy ageing and maintaining a positive health status.”
How does weight gain affect women in their 50s?
Dr Paul Banwell, the founder and director of the Banwell Clinic, explained that a decline in hormones can lead to weight gain around the abdominal region.
He said: “If a person has a deficiency in certain hormones, it can result in weight gain around the abdomen, which is known as a hormonal belly.
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Plant-based proteins have a satiating effect on the body
PA“It is important to talk to your GP in the first instance to check for underlying health conditions. Struggling with excess stomach fat and sudden weight gain is very common in women through the perimenopausal period to post-menopause.
“A menopausal tummy can be very frustrating for women and people try all sorts of diets and exercise to get rid of it but it can be very difficult.”
It comes as experts have explained how cutting out protein significantly increases the risk of losing muscle mass, which is essential for prolonging healthspan as we age.
Scientists have also discussed how certain food groups like carbohydrates are essential for helping women navigate hormonal shifts during menopause.