12 Foods Everyone over 50 Should Eat for Serious Weight Loss

1. Leafy Greens

After speaking with Melissa Mitri, MS, RD of Melissa Mitri Nutrition, we learned that one of the best meals for weight reduction if you're over 50 is leafy green vegetables. Examples include collard greens, spinach, and kale, all of which are low in calories and high in fiber and water, both of which will help you feel full.

According to Mitri, eating more of these veggies will help you reduce your daily calorie intake, which will make it simpler to lose weight. They are also really easy to prepare, so you can quickly enjoy them with your meals.

2. Fatty Fish

Another wonderful suggestion from Mitri? Large fish! Fish like cod, tuna, and salmon are excellent options. They are excellent providers of high-quality protein and have few calories.

For those over 50 to retain their muscle mass and promote a speedier metabolism, Mitri explains that consuming adequate lean protein is crucial. Fish is one of the greatest sources of. According to research, maintaining muscle as you age will help you maintain a healthier weight.

Salmon is a nutritional powerhouse, which Marissa Meshulam, RDN, backs up as a fantastic weight loss food. It has a lot of protein and omega-3 fatty acids, both of which aid in promoting satiety and keeping us full.

Omega-3s, a particular lipid found in salmon, are excellent for maintaining mental health as we age.

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3. Avocado

According to Elizabeth Shaw, MS, RD, registered dietitian and owner of Shaw Simple Swaps, avocados, often known as "the green goddess" of fruit, are rich in fiber, good fats, and over 20 vitamins and minerals. According to recent studies, including avocado in your diet might even help you lose weight.

4. Prunes

Shaw claims that the secret to longevity is concentrating on bone health as people age. Even the risk of age-related bone loss can be reduced, according to research, by consuming prunes. According to Shaw, four prunes have a total of 400 calories, and this fruit is perfect for both savory and sweet meals.

5. Eggs

Around 90% of Americans, according to research, don't get enough choline, which Shaw says is "heavily concentrated in the yellow yolk of your eggs." This vitamin which resembles vitamin B helps your brain and muscles work properly. As you become older, it's extremely important to be aware of this!

6. Plain Greek Yogurt

A great breakfast option is plain Greek yogurt. As much as 15 to 17 grams of protein may be found in just one tiny container, according to Lainey Younkin, MS, RD, LDN, a weight reduction dietician at Lainey Younkin Nutrition. In order to speed up your metabolism, protein is crucial. According to Younkin, your body burns twice as many calories digesting protein as it does fat and carbohydrates.

Additionally, protein aids in the recovery of muscle mass if you exercise with weights (which also speeds up your metabolism), she continues. "You'll burn more calories the more muscle you have. For a healthy breakfast that promotes weight reduction and keeps you satisfied for hours, combine nuts or seeds with some fruit and nonfat or low-fat Greek yogurt. Getting adequate protein early on in the day also helps you avoid nighttime mindless nibbling."

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As much as we do, Meshulam also appreciates the benefits of plain Greek yogurt, encouraging us to "make sure you buy a plain kind for weight reduction to reduce the added sugar and sweeten it yourself with fruit."

7. Barley

Prepare some barley for a highly nourishing dose of protein and fiber! Your blood sugar level will be reduced and sensations of fullness will be encouraged by this whole grain.

Younkin clarifies, "Beta-glucan, a kind of soluble fiber found in [barley], can aid in reducing LDL ('bad') cholesterol. For fear of carbs, it may be tempting to avoid whole grains, although this typically has the opposite effect. Because there are fewer whole grains, there is less fiber, which causes hunger an hour or two later."

Younkin advises beginning with half a cup of boiled barley. Eat it straight up or incorporate it into your preferred soup or salad.

8. Dark Chocolate Truffles

According to Meshulam, you need to follow a diet that is yet "flexible and fun" in order to lose weight successfully. This makes great sense because you're more likely to remain with something you enjoy if it is.

She calls out "intentional, more nourishing sweets" like That's it Truffles in particular. They only have one gram of added sugar per serving, so you can enjoy them and yet stick to your weight-loss objectives, according to Meshulam.

9. Cruciferous Veggies

Cruciferous vegetables are particularly full since they are high in nutrients and fiber, including arugula, broccoli, Brussels sprouts, cabbage, cauliflower, and watercress. According to Meshulam, including cruciferous vegetables in your diet can help you lose weight and treat constipation, which can develop as we age.

10. Berries

Berries are fantastic if you're trying to lose weight. They are abundant in antioxidants and fiber. "The fiber in berries helps slow down the absorption of sugar to your bloodstream, which is good for our weight," adds Meshulam.

11. Beans and Legumes

When trying to lose weight, slow, fiber-rich carbohydrates are essential. According to Meshulam, beans and legumes are a particularly full addition to your meal since they meet the requirements for both protein and fiber.

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12. Water

Above all, remember to drink plenty of water! Meshulam observes, "Even though it isn't technically "food," drinking enough water is essential for weight loss. Because hunger and dehydration sensations sometimes resemble one another, many of us mistakenly eat when we are actually only thirsty. Increase your water intake immediately because studies have shown that dehydration tends to get worse as we age. We require at least 70 ounces of water for each individual weighing 140 pounds, which is equal to our body weight in pounds divided by two."