They say that 50 is the new 30. Maybe that's true when it comes to lifestyle, but when it comes to weight loss, it's a completely different story. “It's completely impossible to eat the same way you ate in your 20s or 30s,” says Rupali Dutta, director of Fortis Hospital, New Delhi. When we are in our fifties, weight gains faster and muscle mass drops as our metabolism slows down.
Unfortunately, in pursuit of the ideal body, many women begin to follow diets that eat up muscle mass even more and only exacerbate the situation. “Sometimes, when you go on a diet, your weight stays the same, and you start gaining extra inches,” says Lovnit Batra, a sports nutritionist. Maintaining your ideal weight at 50 can be difficult, but the secret is to be smart about your meal plan. Here's how to do it.
Diet myths for those over 50
“Most people try to cut back on fat when they’re in their 50s, but the point is that it’s necessary to include the right fats at this age,” says Batra, explaining that a lack of fat in the body leads to poor hair health, dry skin and the deposition of excess weight. "By adding fat to your diet, you will maintain healthy skin and weight."
What Your Diet Should Look Like If You Are Over 50
Batra recommends filling half of the plate with vegetables, one quarter containing proteins (protein) or legumes, and another quarter containing healthy carbohydrates such as rice, amaranth or millet. "Some people at this age often have bloating because it becomes difficult for them to digest dietary fiber, and rice is a good helper in this."
Eat small amounts of healthy fats throughout the day. It should be half an avocado, a small piece of coconut, some nuts or seeds. This diet contains many different benefits. “For example, coconut contains MCTs (medium chain triglycerides) and short chain fatty acids, which help with proper weight distribution and also support bone health,” says Batra.
What to avoid if you're 50
“Many women are addicted to various sugar substitutes in order to give up sweets. However, they reduce muscle mass and make bones brittle, so it is best to avoid using them altogether,”says Batra.
“Eat fruit whole, instead of making juices or smoothies. Also, if possible, eat them along with the seeds and skins. Fruit juices are higher in sugar and are best avoided.
“Empty calories should be avoided at all costs,” says Dutta. Empty calories are high-calorie foods with low bioavailability and high levels of fat and sugar. This includes sugar in coffee or tea, energy drinks, alcohol, cocktails, and more. "It might come off at 20 or 30, but at 50 there is no excuse."
Don't skip any food group at all. "Juggling diets does more harm than good," says Datta.
Diet tricks to remember
- - Eat 300 fewer calories than in previous years, but do not skip nutritious foods. Instead, cut back on sugar, fat, and flour products.
- - Datta recommends 75-150 minutes of exercise per week to build muscle and bone strength.
- - Calcium and vitamin D must be included in the daily diet. Vitamin D foods and daily milk consumption strengthen bones.
- - At this age, antioxidants are needed. “After a hormonal crisis, we become susceptible to diseases such as cardiovascular disease, diabetes and even cancer,” explains Datta. The main sources of antioxidants are foods containing vitamins A, E and C.“Vitamin A can be found in organic meats, but they also contain a lot of cholesterol, so you need to carefully monitor its quality. This vitamin is also found in green, yellow and red vegetables. " Vitamin E is found in cold-pressed oils, nuts, seeds, and whole grains. Vitamin C, the best antioxidant, is found in all citrus fruits.
- - Protein is necessary for us to build muscle mass. It can be obtained by consuming milk, legumes, lean meats, eggs, and freshwater fish, which contain omega-3s. Datta argues that every meal should contain the required amount of protein - one meal can be combined with yogurt or milk, and the next time take 50 grams of legumes.
