Nutrition is the most important aspect of losing weight after 50. Also, an exercise regimen should be followed to keep your body toned and muscles relaxed. It is important to follow healthy diet plans, one of which is the 3 Week Diet Plan, which will give your body the important nutrients to function properly.
Between 5-6 meals should be consumed a day. Two of these meals should include a light snack one mid-morning and one mid-afternoon. This is in addition to a protein rich breakfast, lunch and dinner. Each portion should be small and must include the specific food groups mentioned in this article. You can eat a 1,500 calorie diet to maintain an ideal weight.
Hormones such as testosterone, a hormone which builds muscle mass are elevated as we get up in the morning. Exercising in the morning takes advantage of the rising of this hormone, rather than later in the day, when they are low.
Good fats will help you build muscle and lose weight. In addition, it is vital for heart health. Polyunsaturated fat (Omega 3’s) especially from fish and nuts (almonds) and monounsaturated fat such as those from olive oil, egg yolks, peanut butter, and fish oil.
Some good fats are:
- Chia Seed
- Flax Seed
- Coconut Oil
- Fish Oil
- Olive Oil
- Almond Butter
- Wild caught salmon, herring and trout
- Avocado Oil
Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium.
Food is the best source of calcium. Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have calcium that has been added. If you drink soymilk or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom. At age 51 plus, we need 1,200 mg daily. At age 50 we need 1,000 mg. daily.
Women should get enough calcium in their diet.
Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Antioxidants are found in many foods, including fruits and vegetables. They are also available as dietary supplements.
Examples of antioxidants include:
- Vitamin A
- Vitamin C
- Vitamin E
Vegetables and fruits are rich sources of antioxidants. Eating a diet with lots of vegetables and fruits is healthy and lowers risks of certain diseases.
High-dose supplements of antioxidants may be linked to health risks in some cases. For example, high doses of beta-carotene may increase the risk of lung cancer in smokers. High doses of vitamin E may increase risks of prostate cancer and one type of stroke. Antioxidant supplements may also interact with some medicines.
Breakfast should consist of Protein.
Refined sugar, salt, white flour should be avoided. Vegetable and fruit protein should be consumed instead of animal protein.
Protein can help shed those unwanted pounds and keep your stomach full. But, it is important to eat the right amount and the right kind of protein to get its health benefits. Eggs are one of the least expensive forms of protein.
Here are some of the protein sources:
- Sea Food
- White Meat Poultry
- Milk, Cheese, Yogurt
- Port Tenderloin
- Lean Beef
Milk, Cheese and Yogurt: Dairy foods like milk, cheese and yogurt are excellent sources of protein and contain calcium, fortified with Vitamin D. Choose skim low fat milk to prevent osteoporosis.
White meat poultry is an excellent lean protein. Dark red meat is higher in fat.
Dietary fiber: Essential for a healthy diet
Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.
Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.
- Soluble fiber.This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
- Insoluble fiber.This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
- Normalizes bowel movements.Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
- Helps maintain bowel health.A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
- Lowers cholesterol levels.Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
- Helps control blood sugar levels.In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
- Aids in achieving healthy weight.High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.
Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed
Vitamins are required for some specific body functions. For example, vitamin D is essential to help the body absorb and maintain the proper levels of calcium. However, it is difficult to obtain from your food. Luckily, it is produced by the skin after exposure to sunlight. Just going outside during the day twice a week for 10-15 minutes will do the trick. Be sure that this time is without sunscreen, since sunscreen blocks the production of vitamin D.
Vitamin K is required for blood coagulation; Deficiency in vitamin K is very rare. That’s because the bacteria in the intestines produce about 75% of the Vitamin K your body needs. The rest of Vitamin K your body needs could be obtained from foods:
Essential Vitamins – Specific Vitamin Rich Foods:
- vitamin A:cantaloupe, apricots, egg yolk
- vitamin B1 (thiamine):lean meats, nuts and seeds, whole grains
- vitamin B2 (riboflavin):milk and other dairy products, green leafy vegetables
- vitamin B3 (niacin):legumes, fish, poultry
- vitamin B6: avocado, banana, nuts
- vitamin B12:shellfish, eggs, milk
- vitamin C:citrus fruits, strawberries, Brussels sprouts
- vitamin D:fatty fish such as salmon, fortified milk and dairy products
- vitamin E: mango, asparagus, vegetable oils
- vitamin K:cauliflower, kale, beef
- biotin:pork, nuts, chocolate
- pantothenic acid:broccoli, sweet and white potatoes, mushrooms
- folate: beets, lentils, peanut butter
- choline:eggs, meats, fish
Water keeps the body hydrated, which is essential because almost every cell in the body needs water to function properly.
Some of the reasons why water is beneficial to the body are:
- Regulated Healthy Skin
- Relieves Fatigue
- Improves Mood
- Treat s Headaches and Migraines
- Help in Digestion and Constipation
- Aids in Weight Loss
- Flushes our Toxins
You don’t have to starve yourself to lose weight, with sensible eating habits which includes less sugar, salt, white flour, less processed foods and more fresh fruits and vegetables you would be able to lose weight and maintain a healthy lifestyle. For those who cannot perform strenuous exercises, walking, jogging or yoga is quite sufficient.
Keep away from the fast foods, pizza, cakes and pastries, pastas, sugary drinks, and all the foods you were consuming when you were in your youth. Since, this is the age where your metabolism slows down, you can replace all sugary drinks with water or flavoured water, and include lots of whole food into your diet.